Boost Fitness with Rucking: Top 10 Benefits from Military Exercise

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Understanding Rucking as a Fitness Activity

Rucking, an increasingly popular fitness activity, is more straightforward than you might think.

Derived from a
military training tactic, rucking involves walking with a heavy load, typically in a backpack, to gain numerous health benefits.

With the arrival of cooler weather, adding weight to your autumnal walk or hike can
boost your workout, according to fitness experts.

Backing the Benefits of Rucking

Retired Army Green Beret Jason McCarthy established his Florida-based company, GORUCK, drawing on the technique he mastered in the service.

Since its inception in 2010, the company has held over 10,000 live rucking events, as stated on its website, and there are more than 500 independently run GORUCK clubs globally.

In an interview with Fox News Digital, the CEO labeled rucking as “really simple,” requiring nothing more than a backpack or “rucksack” filled with weight and a place to walk.

McCarthy explained, “Rucking is the cornerstone of
special forces training — or any infantry training, for that matter.”

History and Benefits of Rucking

Rucking traces its roots back to hunter-gatherer days, according to McCarthy. Citing the example of carrying back the day’s hunt to the tribe, he stated, “Humans are uniquely designed to carry, so this isn’t some fad. It’s something we’re naturally built to do.”

Rucking, labeled by McCarthy as “cardio for people who dislike cardio,” allows you to elevate your heart rate without excessive exertion.

Compared to
other exercises like running, rucking is much gentler on the joints and can be adjusted depending on the amount of weight used.

Getting Started with Rucking

For beginners, McCarthy suggests starting with “a little weight, add a little challenge to your life—10, 20, 30 pounds—and just sort of carry it around.”

You can add an additional challenge to rucking by doing it while walking the dog or pushing a stroller, with some added weight in a backpack.

Amplifying Rucking Results

Kollins Ezekh, a celebrity personal trainer, confirmed in a separate conversation with Fox News Digital that rucking can enhance cardiovascular endurance, strengthen muscles, and improve posture.

According to the
Los Angeles-based trainer, rucking targets the core, back, legs and shoulders, offering a “full-body workout” without straining the joints.

“Rucking is also a calorie burner, making it a great option for those looking to
lose weight,” he added. “It’s simple, requires minimal equipment, and can be scaled up by adjusting the weight.”

Minimizing Risks in Rucking

Despite its effectiveness, Ezekh warned that improper rucking technique can lead to risks.

He suggested that beginners should start with a lighter load and gradually increase the weight to avoid poor posture, lower back strain, or joint issues.

Proper footwear and technique are also essential to minimizing risks, he advised, as it ensures that the weight is balanced and prevents unnecessary strain.

However, older adults should consult with a
health care provider before trying rucking.