Ever been for a particularly vigorous walk and noticed your fitness tracker automatically picked up an activity called 'rucking'?
If you found yourself exclaiming out loud "What the ruck is that?" — you're not alone.
While the term isn't as commonly used in Australia as in the US, rucking is a great way to lose fat, get stronger, and build cardiovascular endurance. And, the best part is, it's completely free and you might be doing it already (especially if you're a parent).
Read on for everything you need to know about rucking for weight loss — including what it is, the benefits, and how to get the most out of this full-body workout.
What is rucking?
Rucking is short for 'ruck marching' and put simply, it's a brisk walk or hike but with extra weight on your back.
Thought to have originated from the German phrase 'der Rücken' (or, the back), carrying equipment has been a core military training skill since the early 20th century [1].
However, it was only in the 1940s that the term 'rucking' officially emerged, and sometime in the early 2010s civilians started doing it for exercise [2].
Of course, soldiers typically 'ruck marched' with up to 20 kilograms on their backs — traversing rugged terrain for dozens of kilometres to advance (or seek refuge from) the enemy.
Thankfully, the stakes aren't quite that high for your own rucking sessions, nor do you have to go to such extreme lengths.
In fact, rucking can be quite a pleasant way to take your fitness to the next level, especially if you're someone who enjoys the great outdoors.
The benefits of rucking
Being a full-body, low-impact exercise, rucking is an incredibly efficient workout.
Firstly, it works nearly all your muscle groups, but especially your glutes, legs, shoulders, upper back, and core. This makes it a great choice if you're trying to stack on some lean muscle mass.
It's also excellent for your overall cardiovascular fitness, with a study showing that after a 10-week rucking program, participants reported lower perceived exertion, as well as increased oxygen intake and muscular power [3].
Rucking is also a versatile workout you can do at any life stage or fitness level. In fact, research shows that load-bearing exercises can help maintain and improve muscle power and bone density in older adults [4].
This can help prevent sarcopenia and other degenerative conditions which can increase the risk of falls and injury.
Being an outdoor activity that encourages you to get out into nature, rucking is also brilliant for your mental health.
There's also evidence that it can improve your resilience — because nothing pushes you out of your comfort zone quite like carrying a heavy load for long distances [5].
Then, of course, there's the calorie burn — which can be on par with what you might achieve when running while being much easier on your joints.
How many calories does rucking burn?
The amount of calories you'll burn while rucking depends on many factors — including your weight, the weight of your bag, your fitness levels, your incline, and how fast and far you're going.
That said, it's estimated that rucking in special forces training burns around 1,500 and 2,250 calories an hour [6].
That's 2-3 times the amount you'd burn on a regular walk and in some cases, even more than running.
Is rucking good for weight loss?
There's a good reason many soldiers come back absolutely shredded when they come back from basic training (and not just because the food sucks).
As far as exercise for weight loss goes, rucking gives you excellent bang for your buck.
In order to lose a kilogram of fat, you'd need to be in a deficit of around 7000 calories — and you can imagine how quickly that can add up with rucking [7].
That said, the best type of exercise for weight loss is the one you can do consistently (and ideally, actually enjoy it).
If just the thought of carrying a heavy backpack up and down staircases makes you queasy, you might want to consider other options.
Exercise is also just one small part of the weight loss puzzle. Ultimately, weight loss comes down to burning more calories than you eat — and other factors like genetics, metabolism, and hormones can impact how easy that is to do.
What equipment do you need for rucking?
Typically, rucking would involve carrying a weighted pack — whether that's filled with full water bottles, weight plates, or dumbbells.
However, here's some good news for the dads: you can also use your little munchkin as equipment.
You'll just need a good hiking baby carrier, which also has room for water and snacks (because let's be honest — your toddler is going to want one, and so will you).
Rucking is the perfect opportunity to get outside and soak up the fresh air.
However, if you're extremely short on time or the weather is crappy, there's no reason you can't take your backpack to the gym and hop on the treadmill (with incline) or Stairmaster for a rucking session.
How much weight should you ruck with?
How much you'll want to load up with will be dependent on your current fitness level. However, for a healthy male, an extra 5-10 kilos is generally a good rule of thumb [8].
From there, you might go up a couple of kilograms and/or kilometres every few weeks, to ensure you're continually being challenged.
Rucking tips for beginners
Strap in
This isn't the time for rocking that 'too cool for school' loose backpack look.
The last thing you want is to have to continuously stop because your bag is sitting uncomfortably and you need to adjust it. Or, worse yet, end up injuring yourself in the process.
Before you take off, you'll want to make sure your backpack is properly adjusted to your body. Ideally, your bag should sit as high as possible on your back, without obstructing your arms.
Generally, about 2 inches below your shoulders is good to aim for. This allows you to keep a strong upright position, without leaning forward too much.
Your backpack should also feel snug, without digging into you too much.
Ideally, your bag or baby carrier will also have a chest or waist strap, or a hip belt. Yes, it may look dorky, but it's wise to use it.
This will help provide an extra layer of security and comfort, so you can better focus on your form.
Consider your weight distribution
Sure, you can indiscriminately throw household items into your backpack and get out for a ruck. But chances are, you're not going to have a great time.
If your weight distribution is off-kilter, it will likely affect your gait and increase your chance of injury.
While it might seem counterproductive (and, the complete opposite of how you'd pack your groceries), you typically want to have your heaviest items near the top when rucking.
This helps keep the weight closer to your body's centre of gravity, which helps you maintain your balance and prevents you from toppling over.
It also helps to keep your weighted backpack more stable, so it's not moving around.
Go slow
Remember, rucking is a march — not a run. Sure, jogging, running, and even sprinting are also great additions to your fitness routine. But those are different types of workouts, with different goals.
Ideally, you should be aiming to stay in the zone 2 cardio range, which is typically about 60-70% of your maximum heart rate [9]. This helps ensure you're building a good baseline, without burning out too fast.
It's a good idea to keep an eye on your heart rate (especially when you're just starting out) to ensure you're not pushing yourself too hard. It's easier to overshoot than you'd think!
Fuel yourself
Carrying weight on your back while running might look easy when someone else is doing it (we're looking at you, Chris Hemsworth in every action movie). But, make no mistake, it's taxing on your body.
You'll want to make sure you've given your body all the nutrients it needs to power up those steep hills.
That said, you also don't want to eat anything too heavy beforehand, lest you find yourself carrying an extra 3 kilos just in unprocessed food!
Packed with 20 vitamins and minerals and nine essential amino acids, our Weight Reset Shakes are the perfect pre-rucking fuel.
A great source of fibre and digestive support, it'll keep you full throughout your adventure, without weighing (or, should we say, wheying) you down.
Lose body weight the science-backed waymarketing
With 2025 just around the corner, there's no better time to start a new exercise routine — whether it's rucking, biking, or weight training.
However, if weight loss is your goal and you've struggled to shift the kilos through diet and exercise alone, it may be time to consider a different approach.
You may be eligible for Pilot's Weight Loss Program, which combines medical guidance with health coaching for a reliable and sustainable approach. You can check your eligibility by taking the short questionnaire here.
Image credit: Leandro Boogalu via Pexels
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