In a world of fitness fads and quick fixes, a practice with military origins is offering a genuine shortcut for those looking to upgrade their daily walks. Known as 'rucking', it involves walking with a weighted backpack. Intrigued by its promise to amplify the benefits of a simple stroll, I decided to commit to walking 10,000 steps a day for a week while carrying extra weight on my back.
The Accessible and Versatile Fitness Hack
One of the most appealing aspects of rucking is its sheer accessibility. Unlike many new exercise regimes, there's no steep learning curve. The principle is simple: you walk, but with added weight. While I used specialist equipment from the brand GoRuck, including their GR2 backpack and weight plates, you can start with any backpack and household items.
Nichele Cihlar, GoRuck's director of training, advises beginners to use what they have. "If you want to start with a lighter weight, I suggest just throwing a few household items in a bag," she says. "My water bottle is really large and heavy, so you can put something like that in your ruck then work your way up."
For versatility, I integrated the weighted rucksack into my daily routine rather than setting aside special time for it. I wore it on dog walks, during my commute, and on trips into town. Keeping the bag by the front door, as Cihlar recommends, made it an effortless addition to any outing. This approach made hitting the 10,000-step target surprisingly manageable.
Building Strength and Boosting Cardio
The physical benefits are a major draw. The added load forces your lower body muscles—including your quadriceps, hamstrings, and calves—to work harder, leading to improvements in strength and bone density over time. Dr Elroy Aguiar, assistant professor of exercise science at The University of Alabama, confirms that prolonged rucking can yield small improvements in muscle mass.
Furthermore, the activity isn't just for your legs. "Rucking also helps develop your core strength and the postural muscles in your upper back, because you’re holding that weight on your shoulders," Cihlar adds. My personal experience echoed this; after hilly walks with heavier weights, I felt a distinct ache in my thighs and upper trapezius muscles.
Perhaps more significantly, rucking elevates a walk into a genuine cardiovascular workout. Carrying extra weight increases energy expenditure, oxygen consumption, and heart rate. To test this, I walked three identical 1.2km loops. Without weight, I burned an estimated 102 active calories with an average heart rate of 88bpm. With 35kg, I burned 119 active calories and my heart rate averaged 108bpm. These incremental increases compound over time, contributing to better cardiovascular fitness.
Finding the Right Weight and Lasting Benefits
Choosing an appropriate load is crucial for safety and effectiveness. While Cihlar mentions baseline weights of roughly 15kg for men and 10kg for women, she emphasises these are not universal starting points. The golden rule is to select a weight that allows you to "walk and talk" comfortably without compromising your breathing or posture.
As a regular weightlifter weighing around 95kg, I varied my load between 15kg and 35kg. The lighter weight became comfortable for daily use, while the heavier load provided a significant challenge for shorter, more intense sessions. This adaptability is key to the practice's longevity.
So, will I continue? Absolutely. My week-long challenge may be over, but the backpack remains by the door. Rucking has proven itself as a remarkably efficient way to transform a mundane walk into a potent, full-body workout. It offers a unique combination of mental clarity, physical challenge, and tangible fitness gains—a rare and effective shortcut that I believe is here to stay.
