Rucking Amps Up Your Hot Girl Walk—Here’s How

My husband Kenny is a wildland firefighter with the U.S. Forest Service and in the beginning of each season, he and his crew have to finish what’s called “a pack test”: They have to hike with a 45-pound pack over three miles inside 45 minutes or less to make sure they’ve the vital fitness level to perform the job.

This concept of mountain climbing with a weighted pack, or rucking, is not just for firefighters or soldiers anymore, though. The trend is blowing up (with greater than 20 million views on TikTok) as a strategy to take an easy walking routine as much as the following level. So, I desired to get the news on just how rucking works to extend your fitness, and the best way to start. Here’s what I came upon.

The fitness advantages of rucking

Rucking hits the sweet spot of strength training plus low-impact cardio fitness, making for a brilliant well-rounded workout.

As soon as you set the pack on and begin walking, you will immediately notice more pounding in your chest. “The rucksack (or weighted vest) places a greater demand in your body, thus eliciting the next heart rate response,” says Steve Stonehouse, CPT, director of coaching and experience for BFT. “Difficult the cardiovascular system or ‘doing cardio’ is not only about going for a run or sprinting on the bike. It’s about getting your heart rate up—and rucking definitely does this!”

Nevertheless it’s not only your heart that advantages. Rucking also strengthens all the muscles we use when walking. “The extra weight and resistance force your legs, back, shoulders, and core to remain engaged and work your complete time you are rucking,” Stonehouse says. Yes, that is right: Rucking is one strategy to turn walking right into a workout to your abs.

Stonehouse says that, overall, rucking could be much less stressful in your body than other popular types of cardio, like running or HIIT classes. And top-of-the-line parts of this fitness trend is its flexibility. “You’ll be able to easily adjust the problem of this activity,” he says. “Whether that is by increasing or decreasing the burden of the rucksack/weighted vest or adjusting your pace, it’s super easy and immediate.”

start with rucking

Tempted to check out this trend? We have excellent news for you: “Should you can walk, you’ll be able to ruck,” Stonehouse says.

This easy, low-impact workout is as easy as adding somewhat weight (think: books, soup cans, or dumbbells) to a properly fitting backpack or putting on a standard weighted vest before you head out the door. Stonehouse recommends the vest option since it ensures the burden is evenly distributed and doesn’t put an excessive amount of strain in your back—and removes any possibility of an ill-fitting backpack. That said, you are probably more more likely to have an additional backpack hanging around your closet, so just you’ll want to distribute the burden as evenly as possible within the bag, and keep the straps level.

“The rucksack doesn’t have to be super heavy to start with,” says Stonehouse. “Don’t overthink it, just go. What many individuals love about rucking is it’s extremely low-cost (if not free), and you’ll be able to go anywhere, anytime.”

Most significantly, don’t let intimidation keep you from taking your walk to the following level this fashion. “Technology and modern conveniences are designed to make our lives easier,” says Stonehouse. “For this reason, I am unable to stress enough how essential it’s to commonly do things that make you are feeling strong. That feeling is more powerful than you’ll be able to imagine and it is going to last more the more often you do it.”