If you’ve ever wondered, what is rucking, you’re not alone. Rucking is simply walking or hiking with extra weight on your back. It started as military training, but in recent years, it’s become a popular fitness trend for everyday people who want to get outside, add some intensity to their walks, and build a little grit along the way.

Why Rucking Has Gained Popularity

Rucking has appeal because it’s approachable. You don’t need fancy equipment—just a sturdy backpack and something heavy to throw inside. Compared to jogging, it’s lower impact, but it can still get your heart rate up, torch calories, and strengthen your legs, back, and core. Many people also find that rucking makes their regular walks more interesting and purposeful.

But Let’s Clear Something Up

A recent NPR piece highlighted the growing popularity of weighted walking and noted an important caveat: While rucking is a great add-on to your routine, it’s not a replacement for traditional strength training. Walking with a backpack full of weights will challenge your muscles, but it doesn’t provide the same stimulus as lifting progressively heavier weights in the gym.

As for all the social media claims that rucking boosts bone density, improves posture, and torches fat? The studies don’t support those claims as of now.

So, think of rucking as a fun way to boost your daily activity, not your one-stop shop for fitness. Your bones, joints, and long-term strength still need good old-fashioned resistance training.

Tips for Getting Started With Rucking

• Start light. Load your backpack with 10–20 pounds to begin, then build up gradually.
• Wear good shoes. Supportive sneakers or hiking boots will make a big difference.
• Watch your posture. Stand tall, keep your shoulders back, and engage your core.
• Mix it up. Try rucking on trails, hills, or around your neighborhood.

Final Thoughts

So, what is rucking? It’s essentially weighted walking—a simple, accessible way to make your daily walks more challenging. We still enjoy it as a supplement to training and a nice excuse to get outside. Just remember: it’s not a substitute for lifting weights.

👉 Need help getting started with strength training? Click here and we’ll chat!

Updated September 2025

Kim Yawitz is a registered dietitian and the owner of Two Six Fitness.