In recent years, rucking has emerged as a popular form of high-intensity exercise, blending cardiovascular endurance with strength training in a single activity. While it originated from the military, where soldiers carry heavy loads over long distances as part of their training, rucking has gained significant traction among civilians looking for an effective, accessible workout. Brent Suen explores the numerous physical and mental health benefits of rucking, providing insights into why this simple yet powerful exercise might be the perfect addition to your fitness routine.
What Is Rucking?
Rucking, in its simplest form, involves walking or hiking with a weighted backpack, or “ruck,” over varied terrain. Brent Suen explains that it can be done anywhere—on trails, sidewalks, or in the gym on a treadmill. The weight of the ruck adds resistance to your movement, turning an ordinary walk into a full-body workout that challenges both your strength and stamina.
Unlike running, which can be high-impact and hard on the joints, rucking is low-impact while still delivering a high-intensity workout. Brent Yee Suen explains that you control the intensity by adjusting the weight in your backpack, making it accessible for all fitness levels. Beginners might start with as little as 10-15 pounds, while more experienced ruckers may carry 30 pounds or more.
Physical Health Benefits of Rucking
- Enhanced Cardiovascular Health: One of the most immediate benefits of rucking is the improvement of cardiovascular health. Walking with added weight increases your heart rate, helping to improve circulation, boost oxygen levels in the body, and strengthen your heart. Regular rucking can significantly reduce the risk of heart disease, high blood pressure, and cholesterol problems. Unlike intense running or sprinting, rucking is gentler on the body while still offering robust cardiovascular benefits, making it ideal for people who need low-impact exercise options.
- Full-Body Strength Workout: Rucking engages multiple muscle groups, giving you a comprehensive full-body workout. Your legs, hips, back, and shoulders carry the bulk of the load, but even your arms and core get involved in stabilizing the body during movement. Rucking strengthens not only your legs and glutes (as walking or hiking would) but also engages your back and core muscles as you carry weight over long distances. Brent Suen explains that this resistance training aspect makes rucking an excellent way to build muscle without needing a gym or equipment.
- Improved Posture and Back Health: When done correctly, rucking can improve your posture. Carrying weight evenly across your back forces you to engage your core and maintain proper posture throughout your walk. Brent Suen explains that this helps to reduce slouching and strengthen the muscles supporting your spine. For individuals who spend long hours sitting at a desk, rucking can be a corrective exercise that strengthens the muscles weakened by prolonged sitting, alleviating back pain and promoting a more upright posture.
- Fat Loss and Metabolic Boost: While rucking is not as intense as sprinting or HIIT workouts, it burns significantly more calories than walking alone due to the added weight. For those looking to lose fat, rucking provides a highly efficient means of increasing calorie expenditure. The combination of cardiovascular effort and resistance from the weight makes it a double-edged sword for fat loss. In addition, rucking helps build muscle mass, which further boosts metabolism. Over time, a faster metabolic rate helps burn more calories at rest, aiding in long-term weight management.
- Joint-Friendly Cardio Alternative: One of the key benefits of rucking, particularly for those who may suffer from joint issues, is that it is a low-impact exercise. Unlike running, which can be tough on the knees, hips, and ankles due to repeated pounding on hard surfaces, rucking allows you to achieve similar cardiovascular benefits without the risk of injury. The steady, rhythmic motion of walking, even with added weight, is much gentler on the joints. For individuals with arthritis or those recovering from injuries, rucking offers an effective alternative to running or jogging.
Mental Health Benefits of Rucking
- Stress Reduction and Mental Clarity: Rucking, like other forms of exercise, triggers the release of endorphins—the body’s natural “feel-good” chemicals. These endorphins help reduce stress, combat anxiety, and improve mood. Rucking can be especially beneficial because it often takes place outdoors, combining physical activity with the calming effects of nature. Research shows that spending time in nature can lower cortisol levels, reduce symptoms of depression, and improve overall mental well-being. Walking with a ruck, especially in peaceful environments like parks or trails, can serve as a form of moving meditation, helping to clear your mind and reduce stress.
- Enhanced Mental Toughness: Rucking is not just about physical endurance; it also challenges your mental fortitude. Carrying extra weight for long distances can be mentally taxing, pushing you to maintain focus and persevere through discomfort. Over time, rucking builds mental toughness and resilience, qualities that translate into everyday life. Whether you’re facing a challenging work project or personal struggles, the discipline and determination required to complete a rucking session can help strengthen your mental resolve.
- Social Connection and Team Building: Rucking is a versatile activity that can be done solo or with a group. In fact, group rucking events are becoming increasingly popular, offering a sense of camaraderie and teamwork. Whether you’re rucking with friends, family, or a fitness group, the shared experience of tackling a challenging workout fosters a sense of community and support. This social aspect is an often-overlooked but powerful mental health benefit, as regular interaction and teamwork can reduce feelings of loneliness and isolation.
- Boosted Confidence and Sense of Accomplishment: Completing a long ruck with a heavy pack can be a significant physical challenge, and the sense of accomplishment that comes from finishing one is a powerful confidence booster. Rucking provides a tangible way to measure progress—whether you’re increasing the weight you’re carrying, the distance you’re covering, or the time it takes to complete your route. As you improve, you gain a sense of achievement and confidence that can spill over into other areas of your life, empowering you to take on new challenges.
How to Get Started with Rucking
If you’re ready to give rucking a try, start with manageable weight—around 10% of your body weight is a good rule of thumb for beginners. Gradually increase the weight and distance as your strength and endurance improve. Wear a sturdy backpack with padded straps, and ensure the weight is distributed evenly to avoid strain or injury. Brent Suen emphasizes that most importantly, listen to your body and pace yourself to prevent overexertion.
Brent Suen emphasizes that rucking offers a myriad of health benefits, both physically and mentally. From improved cardiovascular fitness and muscle strength to stress reduction and enhanced mental toughness, this high-intensity, low-impact exercise is an excellent way to stay fit and build resilience. Whether you’re looking to lose weight, improve your posture, or clear your mind, rucking can be a valuable addition to your fitness routine. Brent Yee Suen explains that with minimal equipment and the ability to tailor the workout to your fitness level, rucking is a versatile and accessible exercise that almost anyone can try. So grab a backpack, add some weight, and start rucking your way to better health!
