Benefits of rucking: how to wear a pack and tips for getting started
Boost strength and cardio by adding weight to your walks. Learn about the top benefits of rucking, plus how to get started with PT-backed tips and targeted exercises.
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If you’re looking to add a challenge to your walking routine, rucking — or walking with a weighted backpack — is a great way to add resistance and kick the intensity up a notch. Originally used in military training, rucking combines elements of walking, hiking, and strength training to improve both aerobic endurance and overall strength.
“Rucking is also a flexible activity, meaning you can easily adjust the duration and intensity of your workout based on your current fitness level and goals,” says Mark Schroeckenstein, PT, DPT, a Hinge Health physical therapist.
Learn more about the benefits of rucking and how to incorporate it into your routine gradually. Plus, learn simple exercises from Hinge Health physical therapists to help your body adjust to wearing a weighted vest.
What is rucking?
Rucking is a form of walking that involves carrying added weight in a backpack (also known as a rucksack). While it has roots in military training, many people have taken interest in this type of workout as it helps boost cardiovascular fitness.
Similar to hiking, rucking often involves walking on varied terrain, but it can also be done on sidewalks or flat paths. Compared to higher-impact activities like running, rucking is low-impact — meaning it’s generally easier on the joints but still offers a strength challenge. “Think of it as an aerobic workout with the added benefit of resistance,” says Dr. Schroeckenstein.
Benefits of rucking
Because rucking combines cardiovascular and resistance training, it can be a great way to meet many of your health and fitness goals in one workout. Some benefits of rucking include:
Builds functional strength. Carrying weight as you walk challenges your entire body, including the muscles in your legs, glutes (butt muscles), core, shoulders, and back. Strengthening your whole body can help you perform a variety of everyday movements with ease, including squatting down to pick something up from the ground, doing laundry, washing dishes, or even carrying children.
Supports cardiovascular fitness. Walking with added weight — especially on varied terrain — can raise your heart rate more than walking on flat ground without resistance, explains Dr. Schroeckenstein. Over time, this may help improve your aerobic capacity, an important marker of heart health and fitness.
Increases calorie burn. Adding weight to your walk increases the demand on your muscles, which can raise your heart rate and rev up calorie burn compared to walking without resistance, explains Dr. Schroeckenstein. Over time, this can support endurance and overall fitness.
May support bone health. Weight-bearing activity plays an important role in maintaining bone health. Research suggests that exercises that gradually increase mechanical load — meaning the forces placed on your bones — can help preserve or improve bone density over time. Adding resistance to walking, such as carrying a weighted backpack, may increase the loading stimulus on your hips and spine compared to walking alone, which can support bone strength as part of a well-rounded exercise routine.
Mental health support from outdoor activity. Any type of physical activity can help reduce stress and improve your mental health. But research shows that exercising outdoors in fresh air and sunshine can offer additional mental health benefits.
Rucking equipment: What you need to get started
Step one: Get a comfortable backpack or rucksack that fits your body securely. “A pack with chest or waist straps can help distribute weight more evenly and reduce shifting as you walk,” says Dr. Schroeckenstein.
You can purchase rucksacks designed for weighted walking — or simply add weight (such as books or small dumbbells) to a backpack you already own. Dr. Schroeckenstein recommends beginning with a lighter load, like 10 pounds, and gradually increasing over time.
Wearing supportive footwear and bringing a water bottle along can also help you stay comfortable during your rucking workout.
How to start rucking
As with any new activity, easing into rucking can help your body adapt to the added load.
“If you’re new to movement, it may be helpful to establish a baseline walking routine first,” says Dr. Schroeckenstein. “If you already walk regularly, start by adding a small amount of weight and build from there.”
Begin with your usual walking distance and frequency, and notice how your body responds during and after your walk with the added weight. If you feel more sore than expected, consider scaling back weight, duration, or frequency before gradually increasing.
Exercises to help prepare you to ruck
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- Superman
- Bent-over IYT
- Mountain climbers
- Chin tuck
Because rucking adds load to your usual walking routine, you may benefit from doing some additional training before you get started. By doing the above movements regularly, you can condition your whole body to comfortably carry that additional weight, while also walking confidently across different types of terrain.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Is rucking right for you?
Rucking is an accessible exercise that can easily be modified to meet your needs and achieve fitness goals. Not sure if rucking is a good workout option for you? It may be a great fit if you:
Are looking for an activity that trains your whole body
Enjoy exercising outdoors
Prefer low-impact physical activity
Want to combine resistance and cardiovascular training in one workout
Some people may benefit from easing into rucking more gradually. For example, if you have osteoporosis or balance concerns, starting with lighter weight and building up over time can help your body adapt to the added load. A physical therapist can also offer guidance on walking comfortably with a pack and navigating uneven terrain as you get started.
Tips for establishing a rucking routine
Making small adjustments can help you stay comfortable as you build tolerance to carrying additional weight. Consider following these strategies:
Change up your route. Walking on different surfaces or going up hills can gently challenge your balance and coordination, targeting various muscle groups and making your joints even more resilient.
Adjust your pack fit. A backpack positioned around mid-back may feel more stable than one that sits lower. Snug straps can help limit shifting during movement. “It’s always a good idea to pay attention to manufacturer’s guidelines with height or chest size,” says Dr. Schroeckenstein.
Stay hydrated. Carry a water bottle with you while rucking. Hydration is essential for rucking because carrying added weight can make you sweat more and increase fatigue. Staying well-hydrated can help you maintain your pace, keep your body temperature regulated, and reduce the risk of fatigue and injury.
Ease into rucking. It’s always a good idea to start any new form of exercise slowly and gradually. Consider rucking once or twice a week, then add sessions and increase the intensity as your body adjusts over time. “It’s always easier to start slower and increase with time, rather than start too quickly and have to take longer breaks to recover,” says Dr. Schroeckenstein.
Make it social. Rucking alone offers physical and mental health benefits, but you can make it even more enjoyable — and mentally beneficial — by rucking with a friend. Having company can boost motivation, make longer or tougher routes feel easier, and add an element of accountability that helps you stay consistent.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
PT tip: Consider working with a PT to help you get started
A physical therapist is a great resource for starting any new exercise program, including rucking. Whether you’re unsure how much weight to add to your backpack or you want personal recommendations to prepare your body for the new activity, your PT can offer that guidance, says Dr. Schroeckenstein.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
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Earl-Boehm, J. E., Poel, D. N., Zalewski, K., & Ebersole, K. (2020). The effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets. Ergonomics, 63(5). doi:10.1080/00140139.2020.1745900
Alnasser, S. M., Babakair, R. A., Al Mukhlid, A. F., Al Hassan, S. S. S., Nuhmani, S., & Muaidi, Q. (2025). Effectiveness of Exercise Loading on Bone Mineral Density and Quality of Life Among People Diagnosed with Osteoporosis, Osteopenia, and at Risk of Osteoporosis-A Systematic Review and Meta-Analysis. Journal of Clinical Medicine, 14(12), 4109. doi:10.3390/jcm14124109
Wicks, C., Barton, J., Orbell, S., & Andrews, L. (2022). Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta‐analysis of experimental studies. Applied Psychology: Health and Well-Being, 14(3), 1037–1061. doi:10.1111/aphw.12353