Rucking for Beginners: Walking with Weight, Explained
Rucking means walking with weight on your back. It is easier on the joints than running, burns more energy than normal walking and fits into a commute or a lunch break.
Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
THE RIGHT EQUIPMENT
Fitness Rucksack for Rucking & Office | Waterproof, Laptop Sleeve
Waterproof fitness backpack for weighted walks (rucking) with compression straps, chest and hip belt and laptop sleeve for the office. · $79.00
See it →How much weight?
Start with about 5–10 % of your body weight – for most people 4–8 kg. Increase by 1–2 kg per week at most. Keep the weight high and close to your back.
4-week starter plan
- Week 1: 2× 20–30 min, light weight, flat route
- Week 2: 2–3× 30 min, same weight
- Week 3: 3× 30–40 min, +1–2 kg
- Week 4: 3× 40 min, add a gentle hill
Technique
- Tighten the hip and chest straps so the load does not swing
- Stand tall, short quick steps, no leaning forward
- Normal walking shoes are fine to start
Why it suits desk workers
Rucking adds load to the posture muscles of the back and trunk while you walk – the opposite of eight hours slumped in a chair. It also counts as easy cardio. Combine it with a short evening mobility routine.
Equipment
Any sturdy backpack works for the first weeks. A dedicated fitness rucksack has a large opening for weights, hip and chest straps and even a laptop sleeve. As weight, a fillable kettlebell with sand or steel shot lets you set exactly the load you want. With any equipment, a training guide is automatically 50 % off.
Related: how to lose belly fat, kettlebell exercises for beginners.
General information, not medical advice. If you have back, knee or heart problems, are pregnant or very overweight, check with a doctor before rucking.
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