Forget expensive gym memberships and high-tech wearables — one of the fastest-growing fitness trends right now is incredibly simple: walking with a weighted backpack.
Known as rucking, this minimalist workout is gaining traction among athletes, biohackers, and everyday health enthusiasts. But what makes it so effective? And should you try it?
What Is Rucking?
Rucking is essentially walking while carrying weight, usually in a sturdy backpack. The practice originated in military training but has since been adopted as a low-impact, high-reward workout.
Whether you're walking through your neighborhood or hiking a trail, adding 10–20% of your bodyweight in a backpack significantly increases calorie burn and cardiovascular effort — without the stress on your joints that running can cause.
Why Rucking Is Trending Now
So why are more people strapping weights to their backs and hitting the pavement?
- Simple but powerful: No fancy equipment required — just a backpack and some weight.
- Boosts VO₂ Max: Walking with weight improves cardiovascular conditioning and endurance. (Learn what VO₂ Max means and why it matters).
- Strengthens posture & core: Carrying weight forces you to stabilize your trunk and stand upright.
- Mental resilience: Rucking builds grit. It’s challenging, but meditative.
- Time-efficient: You burn more calories in less time compared to regular walking.
Who Tracks It Best?
If you wear a fitness tracker, rucking can look like a walk — but it’s much more intense.
In our comparison of WHOOP vs Apple Watch, we found that WHOOP’s strain and recovery tracking captures the impact of rucking better than most.
And if you're serious about sleep and recovery, this showdown between WHOOP, Oura, and Apple Watch explains why your choice of wearable matters — especially for nighttime recovery after intense rucks.
How Much Weight Should You Carry?
Start small. A common guideline is:
- Beginner: 5–10% of bodyweight
- Intermediate: 10–20%
- Advanced: 20–30% (used in military tests)
Make sure your backpack is secure and weight is evenly distributed — you want challenge, not injury.
Health Benefits of Rucking
Rucking combines cardio with light strength training, delivering a full-body effect. Benefits include:
- Improved VO₂ Max and endurance
- Stronger glutes, core, and upper back
- Lower risk of injury compared to running
- Support for weight loss and fat burn
- Boosted HRV and stress reduction (especially when done in nature)
If you're using multiple trackers to monitor your training load, here's why I wear both WHOOP and Garmin to get the best of both worlds.
Track Your Progress
Want to see how rucking improves your cardiovascular fitness over time? Try our free VO₂ Max Calculator — based on your resting heart rate or Cooper test:
Final Thoughts
Rucking is low-tech, low-cost, and surprisingly fun. You can do it solo, with friends, or even while walking your dog. Whether you’re training for a race or just want to feel stronger and more resilient — throwing on a weighted backpack might be your smartest fitness move of the year.