Test your physical boundaries with this workout that has strong military roots.
There are 21,000 combined miles of trails in the U.S.—but you don’t have to hike to test your physical boundaries. Rucking, a movement practice with strong military ties, is yet another effective way to gain strength and stamina while getting a low-impact, functional workout.
“Rucking is the ability to walk through any path you choose with a specific amount of weight on your back,” says Arlen Guerrero, Equinox regional director of personal training, who’s based in Miami. With the help of a rucksack or a backpack that can be weighted down by sandbags or weight plates, you can transform anything from your 5-minute walk to the grocery store to a 16-mile hike into a next-level physical effort.
“Rucking will provide the results you put into it, and it can add a fun variation to what we do every day for a cardio routine,” says Guerrero. “You can take your aerobic routine outside on a beautiful day and ruck with a loved one or friend to a specific designation and share a picnic or a meal at your favorite restaurant as part of your reward.”
If you’re interested in getting more out of your hikes, scroll down to read about the benefits of rucking, proper rucking form, and how to learn the ins and outs of rucking at select Equinox Clubs.
The Benefits of Rucking
It Increases Your Aerobic Fitness
Rucking increases your aerobic capacity or the maximum amount of oxygen your body can use per unit of time and body weight. “Your cardiovascular system learns how to manage resistance at a long slow distance, 15 to 20 minutes per mile. Over time, this type of aerobic training is extremely beneficial to the foundation of all aerobic plans,” says Guerrero.
This is a big deal because strong aerobic fitness has been linked to lower blood pressure, better lung function, decreased risk of heart disease, and blood sugar management.
It Engages Your Muscles from Head to Toe
As you might have guessed, schlepping a giant backpack from place to place puts all of your muscles to work—from your feet to your shoulders. “The muscles involved with a rucking workout start in your feet and work up your ankles as you lean forward,” says Guerrero, adding that you’ll feel the movement in your calves, quads, hamstrings, abdominal muscles, and hip flexors.
A 2019 study found that people following a 10-week rucking plan had increased muscular power at the end of the programs, as well as a lower perceived rate of exertion and improved oxygen intake. So if you start rucking today, you can expect to make some serious physical gains in just a few months.
It Increases Muscular Power in Older Individuals
Muscle mass declines with age—particularly after the age of 60. But research shows that rucking may increase your muscular power and help prevent conditions like sarcopenia, a loss of strength that impairs physical function in folks above 60 years of age.
So if you’re reaching the later decades of life, you may consider weighting your walks to continually strengthen your skeletal system.
Proper Rucking Form in 3 Easy Steps
According to Guerrero, it’s important to master your rucking form before hitting the trails, track, or neighborhood walk. “Rucking form should be priority number one when loading your pack as your form will change as weight increases and fatigue sets in,” he says. Here are a few of his best tips for packing your rucksack correctly.
1. Place your pack on the correct part of your back
“You want to load the back as high as possible to center the load on your back as it will create the best biomechanics,” says Guerrero. Many rucking backpacks offer two straps—a hip strap and a chest strap—to evenly distribute the weight on your back (whether you’re carrying five pounds or 200 pounds), so make sure you choose the correct gear.
2. Pay attention to how you walk
Just like you need to pay attention to your form in a Precision Run or a stretching class, it’s also important to watch your form when you ruck. “Once a load is set appropriately, you'll lean forward, with each opposing arm and leg pushing off in a deliberate walking motion while maintaining your vision on the horizon and squeezing your abdominal muscles to support the load on your back,” Guerrero explains.
Try running a quick diagnostic on your form throughout your workout so you can clock when you’re getting fatigued and what changes you need to make for your next rucking workout to be even better.
3. Check in with your spine
“The key to rucking properly is maintaining a consistent spinal position that isn't rounding or swaying your back in a poor position. A good rule of thumb is to look at your heaviest, 30-second farmer carry with solid form, and [that load] should be consistent with your ruck,” says Guerrero.
How to Get Started with Rucking
So you’re ready to get rucking? Guerrero says it’s easy to get started. ”Your rucking experience will depend on your current fitness level and the distance you decide to go with,” he says. “A starting weight of 15 pounds is usually an excellent starting point for a newcomer; shooting for 15 to 20 minutes upon your first ruck will help gain the confidence in carrying a load on your back for a period of time.”
You can also get started at select Clubs. Equinox’s Fully Vested class emulates rucking with a weighted vest and climbing hills on the treadmill. Fully Vested is currently offered at Chestnut Hill, MA, and Plano, TX Precision Run Labs. Check if your local Club offers the class—then take all your newfound strength and stamina out on the trails.