If your daily commute involves a backpack, congratulations; you’ve already been rucking without knowing it. Add a bit of intention (and a few kilos), and that routine can quietly become one of the most efficient, low-impact workouts around. Just make sure you’re in walking-appropriate shoes or carry a pair to swap into.  

That’s what I did when I started rucking earlier this year. I already walked around 5 km, four days a week, usually listening to a podcast or audiobook. But after hitting my heaviest weight in April, I wanted to boost my calorie burn without overhauling my diet or routine. I began with 5 kg in my pack and worked up to 10. It felt surprisingly manageable. Rucking was just slightly more tiring than a regular walk, with none of the knee pain that running often brings. 

The best part was that the calories I burnt while walking multiplied immediately. As fitness coach Tejas Lalwani notes, “This depends on which heart rate zone you stay in for how long, but it’s simple; more effort burns more calories.” And in that sense, rucking felt almost effortless. What makes rucking especially appealing in a world of overly engineered fitness is its sheer accessibility. No expensive equipment, no clanging weights, no subscription platform required—just a pack and a purpose. It scales to your fitness level and grows with you: start light or slow, then gradually increase the weight or distance. Most crucially, it invites consistency rather than burnout—something we all could use more of. 

Here's what rucking trains while you walk: 

• Core & Obliques – Stabilise your spine under load 
• Glutes & Hamstrings – Power uphill sections and propel each step 
• Calves & Tibialis – Control foot strike and support ankle mobility 
• Quads – Absorb impact and drive you forward 
• Trapezius & Lats – Helps bear the load and keep posture upright 
• Shoulders & Upper Back – Engaged by the backpack straps, supporting balance and posture 

Bonus: Rucking also improves joint stability and grip endurance over longer distances. 

It’s also far gentler on the body than high-impact activities like running, which can strain the knees, ankles, and lower back without proper conditioning. “Rucking is a great way to train your lower limbs and core because you carry and stabilise most of the weight with them,” says Lalwani. The added resistance turns each walk into functional strength work, without the repetitive pounding that derails many endurance routines. 

Still, you’ll need to cover your bases. As Lalwani explains, “Endurance activities also require specific training and nutrition. A lot of newcomers lack both and only focus on doing the exercise. It’s like saying play cricket to become Virat Kohli.” In other words, simply logging miles without a proper foundation can lead to burnout or injury. While rucking’s simplicity makes it accessible, it still requires thoughtful progression, especially as you increase weight or distance. “Other muscle groups will have to be trained separate to enhance rucking,” he adds. Incorporating a few upper-body exercises along your route—like pushups, shrugs, or resistance band work—can help balance out your training and improve overall performance. 

How To Prep For Rucking 

Choosing the right backpack makes a big difference. Look for padded shoulder straps, a sternum strap, and ideally a hip belt to distribute weight evenly and avoid sore traps. A stiff frame helps prevent sagging, while a 20 to 30 litre capacity keeps the load high and manageable. Internal compartments are ideal for securing weight close to your spine, but if you’re improvising, reinforce the bottom. Common weight options include books, filled water bottles, rice bags, or bricks wrapped in towels—though you can eventually upgrade to gym plates. For durability, aim for military-grade nylon like 500D or 1000D Cordura with reinforced stitching and water resistance. 

As the movement gains traction beyond fitness circles, rucking is also becoming a lifestyle statement. Whether you’re cutting across a forest trail or weaving through city blocks before breakfast, the modern rucksack has become something more than a bag. It’s a marker of intent; a symbol of deliberate movement, not just from one place to another, but towards a more grounded way of being.  

In fact, long before it became the darling of modern fitness enthusiasts, rucking was a battlefield necessity. Armies throughout history have relied on foot soldiers to carry their own gear—sometimes upwards of 40 kg—including weapons, ammunition, food, and shelter. The Romans had their “mules”, Napoleon’s troops carried their lives on their backs, and in more recent times, the military march or “ruck march” became a formalised test of endurance and discipline. 

In the mid-20th century, U.S. Army historian S.L.A. Marshall wrote The Soldier’s Load and the Mobility of a Nation, where he argued that the average soldier was carrying far too much. His research helped define the ⅓ bodyweight rule that many modern ruckers now follow. Rucking as a civilian practice took off in the early 2000s, particularly in the US, when former special forces began applying training principles to civilian workouts. 

Today, brands like GORUCK, started by ex-Green Beret Jason McCarthy, have turned the rucksack into a cultural object, equal parts functional kit and badge of honour. Yet at its heart, rucking remains a ritual of resilience. A quiet nod to the soldier’s march, repurposed for everyday strength. 

But this isn’t just a pursuit for fitness junkies or the military-minded. Rucking suits anyone craving a shift away from the sedentary and overstimulated. You can low-intensity ruck solo, with a podcast or playlist, enjoying the meditative rhythm of footfalls and breath. Or you can make it social—rucking clubs are now a fixture from Boston to Bengaluru, bringing people together for camaraderie, movement, and that rarest modern feeling: momentum without distraction.  

Start small. One or two sessions per week is plenty to begin with. “Start with the basic uphill walks,” Lalwani suggests—a tried-and-tested way to activate the glutes and hamstrings more effectively than flat-ground rucking. Inclines also challenge your core and calves and raise cardiovascular intensity without the harsh joint impact of running. Use a regular backpack, fill it with wrapped-up household weights—books, water bottles, even a bag of rice—and aim for 20 to 30 minutes at a steady pace. Keep the load high on your back, walk tall, and stay aware of your form. Progress naturally by adding 5 kg or an extra kilometre every few weeks. 

In a culture addicted to extremes, rucking offers a quiet counterpoint: steady, scalable, and rooted in centuries of purposeful movement.