Step into your local gym and you might notice someone walking briskly with a heavily loaded backpack. This isn’t just an eccentric gym member—it’s a practitioner of rucking, a fitness trend that’s gaining momentum.
What Is Rucking?
Rucking originated in the training regimens of soldiers, preparing them for combat conditions and long expeditions. The benefits as an exercise regimen are many.“Using a weighted backpack activates additional muscle groups, especially in the core and lower body, and intensifies the cardiovascular aspect of the workout,” Tom Holland, an exercise physiologist, elite endurance athlete, and author, told The Epoch Times.
Rucking’s appeal stems from its simplicity and adaptability. It requires minimal equipment—just a backpack and some weight—and can be done anywhere.
Hadi Ktiri, a luxury hotel manager, found his ideal workout in long-distance rucking.
“I’ve never really liked running and was worried that the impact would do more harm than good. Rucking allows me to create a very strong foundation, burn similar calories, and is much easier to do,” he told The Epoch Times.
Rucking Through the Ages
Carrying loads, whether resources, tools, or children, has been a constant throughout history.“Until recently, everyone carried things often. Not carrying stuff is weird,” Daniel Lieberman, a professor in the Department of Human Evolutionary Biology at Harvard University, told The Epoch Times.
“Carrying children is one of the original forms of rucking,” he wrote.
Carrying goods and children over extended distances was the norm throughout history. Such weight-bearing activities have been crucial in developing physical strength and resilience.
In a more recent historical context, the military adoption of rucking, often termed “forced marches” with heavy gear, has been integral to soldier training for generations.
“Rucking in the military was never just about physical training. It was about preparing soldiers for the realities of the field—carrying equipment, supplies, and sometimes comrades, across challenging terrains under stressful conditions,” Steve Smith, a tactical fitness trainer and ex-Navy Seal, told The Epoch Times.
7 Benefits of Rucking
1. Burn Calories and Shed Pounds
Research in Military Medicine reveals that the energy expended in carrying loads, especially over difficult terrain, is typically underestimated.“Rucking is a great option for those looking to lose weight, as it takes the most popular form of exercise, walking, and significantly increases the caloric expenditure,” Mr. Holland said.
2. Age Gracefully and Keep Bones Strong
“Rucking stands out as a remarkably effective exercise for promoting longevity and bone health,” Derek Papp, an orthopedic surgeon, told The Epoch Times. “The weight-bearing aspect of rucking stimulates bone density, which is crucial for preventing osteoporosis and maintaining skeletal strength as we age.”3. Improve Heart Health
This exercise boosts heart health by enhancing heart rate and blood circulation without exerting excessive stress on the joints.4. Build Mental Resilience
In “The Comfort Crisis,” Mr. Easter discusses the decline in physical challenges in modern life compared to our ancestors, leading to a more comfortable yet less active lifestyle.“You see the effects of this in the data. Roughly 40 percent of the population is obese,” he said in an email to The Epoch Times. “Lifespan has recently dropped year over year, which hasn’t happened since the early 1900s. Mental health issues have never been higher. We’re less happy now than we were in the 1970s, despite being 43 percent wealthier based on per capita GDP.”
Rucking, in this context, serves as an effective antidote. By incrementally adding weight to our walks, rucking nudges us gently out of our comfort zones. This practice isn’t just about physical endurance—it’s a testament to mental fortitude and grit. Carrying extra weight, step by step, mile by mile, is a metaphor for embracing life’s challenges, pushing us to test our limits and build resilience.
5. Build Bonds and Social Connectivity
Rucking is quickly becoming a social phenomenon, enhancing community bonds.“Research has also shown the extremely positive benefits of our social connections, with a definitive correlation between the strength and number of these connections with longevity,“ Mr. Holland notes. ”Rucking is often done with others, which increases the health benefits, makes it more enjoyable, and increases the likelihood you will continue to do it.”
These groups attract a variety of individuals bonded by rucking. Members often discover a network of support and camaraderie. Moreover, rucking communities are flourishing on social media, in gyms, and in local communities, making it easier for enthusiasts to connect and engage.
6. Back to Basics
Rucking provides an uncomplicated yet thorough workout. It works various muscle groups, follows the body’s innate mechanics, and sidesteps the rigidness of contemporary exercise routines.7. Rucking for Everybody
Rucking is suitable for all, regardless of their fitness levels. Its adaptability is key: Participants of different strengths and endurance levels can engage in rucking together, each with weights adjusted to their ability.Rucking’s versatility encompasses pace, distance, and terrain, aligning with various interests and objectives. From a relaxed stroll in an urban park to a vigorous hike on rugged trails, rucking suits a wide range of exercise enthusiasts.
How to Get Started With Rucking
Experts advise starting slow to avoid injury and burnout. Initially, you might even begin with just an empty backpack, gradually acclimating your body to the new activity.Remember, the goal is to enjoy the process while building up your fitness. Rucking should be challenging but manageable, allowing you to progress at your own pace.
Copy
