Rucking Is the Easy, No-Equipment Way to Maximize Your Daily Walk—Here’s How to Do It

In case you ever feel like daily walks just aren’t enough for you, you’re in for a treat. An old workout method has recently resurfaced on social media, with users praising it for its huge impact. The method is called “rucking”—named after “ruck sack,” aka a durable backpack intended to carry heavy equipment—and it’s a simple way to incorporate strength training into the average stroll.

While rucking first originated as a method of military training, the concept was popularized in the early 2000s. “It’s an act people perform all the time without realizing, too,” explains Nichele Cihlar, director of training at GORUCK. “Carrying children or unloading groceries from the car? Rucking. Taking boxes down from the attic? Rucking. Walking around campus or commuting to work with your backpack? Also rucking!” With an appropriate amount of intensity, you can turn the average walk into a more rigorous workout—without ever having to step inside a gym.

How Do You Start Rucking?

The most common way to practice rucking is by placing an appropriate amount of weights—or weighted items—in a durable backpack and carrying it during your daily walk, explains Sarah Bowmar, personal trainer. “Make sure it is a backpack or vest with structure, braces with stability or hip support,” she suggests. “Wear the right footwear so you don’t injure yourself.” Bowmar also recommends rucking through habit stacking, which will allow you to make incremental changes and improvements as you inch towards your goal.

Similarly, Cihlar offers some accessible ideas for adults with a busy schedule (or few resources) to start rucking. “The best way to start rucking is to grab a backpack, fill it with water bottles and magazines, and keep it by the door,” she says. “If you’re strolling around the block, heading into a local coffee shop in town, or even pacing around the house while you’re on the phone, having a bag packed and ready to go will serve as a reminder to get your steps in.”

The Benefits of Rucking

Much like regular exercise, the benefits of rucking are seemingly endless. “Rucking impacts everything from cardiovascular health to increased bone density and endurance,” Cihlar says. “In comparison to walking, rucking will help you burn more calories and progress your training because your body is adapting to carrying more weight.”

Bowman also says that adding weight to your walk can “improve posture, build your core, and strengthen upper back and shoulder muscles.” Plus, it’s easy to get started—just grab a supportive backpack, fill it with multiple weighted items, and head out the door.