Looking for a simple yet effective fitness routine? A rucking workout plan might be exactly what you need. This military-inspired training method has transformed my fitness journey at 50+ and could be the game-changer you’ve been searching for.
Table of Contents
What Is Rucking?
Rucking is walking with added weight in a backpack. That’s it! This simple change transforms a regular walk into a powerful full-body workout.
The military has used rucking for centuries to build soldier strength and endurance. Now it’s gaining popularity with civilians looking for efficient, low-impact exercise.
The Origins of Rucking
Rucking wasn’t created in a modern fitness lab – it has deep military roots dating back centuries. The term comes from “rucksack,” the German word for backpack.
Armies throughout history have marched with weighted packs. Roman legionaries carried up to 45 pounds of equipment over 20 miles a day. These soldiers developed incredible endurance and strength.
Modern military forces, especially elite units like Army Special Forces (Green Berets), Navy SEALs, and Army Rangers, use rucking as a core training method. Their ruck marches often cover 12+ miles with packs weighing 45-100 pounds.
Who Popularized Civilian Rucking?
Jason McCarthy, a former Green Beret, brought rucking to the mainstream civilian world when he founded GORUCK in 2008. Originally selling military-grade rucksacks, the company expanded to host rucking events and challenges nationwide.
These “GORUCK Challenges” introduced thousands of civilians to military-style rucking workouts. Participants carry weighted packs through urban and rural environments while completing team-based physical tasks.
The Growing Rucking Movement
In recent years, rucking has exploded in popularity for several reasons:
- The minimal equipment needed (just a backpack and weights)
- Its accessibility for people of various fitness levels
- The functional strength benefits
- The outdoor appeal during the pandemic
- Social aspects of group ruck events
Today, rucking groups and clubs exist in cities across the country. Many participants track and share their rucks on fitness apps like Strava, where dedicated rucking communities continue to grow.
✅Essential Rucking Equipment: What You Really Need
Getting started with rucking doesn’t require expensive gear, but investing in quality equipment will make your experience more comfortable and sustainable. Here’s a breakdown of what you’ll need:
1. The Perfect Rucking Backpack
Your pack is the foundation of your rucking workout. Here are some top options:
GORUCK GR1 ($245-275) – The gold standard in rucking backpacks.
- PURPOSE BUILT FOR RUCKING: The Rucker revolutionized the fitness category of rucking (carrying weight on your back). These bags are purpose built for…
- SUPER STRAPS: Thin straps cutting into your neck is the last thing you want while carrying weight. The Rucker straps are wide, reinforced, and extra…
- HIGH AND STABLE WEIGHT – Keeping the Ruck Plates high on your back, stable, and evenly distributed puts you in the best position to gain strength…
This military-grade pack is specifically designed for rucking with:
- Bombproof laptop compartment that doubles as a weight sleeve
- Special forces-grade 1000D Cordura fabric
- Ergonomic shoulder straps for heavy loads
- Lifetime guarantee
5.11 Tactical RUSH 12 2.0 ($100-125)
- COMPARTMENTS – Tactical Backpack featuring 16 individual inner and outer compartments, a roomy main storage area, a hydration pocket, padded book compartment, large sunglass pouch compartment, and a CCW Conceal Carry Weapon compartment.
- DURABLE – Made from durable 1050D nylon, this military backpack is water-resistant and features self-repairing YKK zippers. Equipped with an adjustable height sternum strap, two external compression straps and contour yoke shoulder strap system.
- TACTICAL – Molle compatible with the wrap-around molle/5.11 slick stick web platform, internal multi-slot admin compartment, hook and loop nametape, flag patches and glove-friendly pull tabs perfect for first responders, PPE, military, or patrol.
– A more affordable alternative that still offers:
- Military-grade construction
- Padded shoulder straps
- Multiple compartments for weight distribution
- Water-resistant 1050D nylon
Mardingtop Small Tactical Backpack, 25L Backpack($50-80) – A hiking pack that works well for beginners:
- Hiking Backpack：25L，This tactical backpack is made of 600D Polyeste，The buckle and zipper are all made of YKK, are a terrific companion for all your day-long or overnight hydration needs
- Compact Design：This biking backpack has a compartment and a variety of pockets, It provides ample room for your outdoor essentials including additional clothing, sports towel, maps, etc，The molle system allows you to attach other gears to the pack
- Hydration System：The main compartment has a separate water bag compartment for the hydration bladder， It includes a top hole for passing a drinking tube through, suitable for a 2L bladder，WATER BLADDER IS NOT INCLUDED
- Comfortable padded hip belt
- Breathable back panel
- Rain cover included
- Good for those who want a more outdoor-oriented look
Budget Option: Any sturdy backpack you already own – If you’re just testing the waters, use what you have. Look for:
- Padded shoulder straps
- A hip belt (helpful for heavier weights)
- Strong zippers and stitching
2. Rucking Weights: Your Options
Several weight types work well for rucking:
GORUCK Ruck Plates ($45-145) – Purpose-built for rucking:
- BUILT FOR GORUCK PACKS: Unlike other Ruck Weights, GORUCK Ruck Plates are specifically designed for compatibility with GORUCK packs. The Ruck Plate fits perfectly with the GORUCK Rucker and Ruck Plate Carrier, making it super easy to add to your gear. Its precise design ensures a snug fit, so you can switch between workouts smoothly and confidently. Whether you’re rucking or doing strength training, you’ll enjoy a hassle-free experience with this plate.
- INDESTRUCTIBLE CAST IRON WEIGHT: ith a break strength of over 90,000 LBS, the GORUCK Ruck Plates are engineered to never break – by far the toughest ruck weights ever made. A matte black powder coating provides a rust-resistant finish, ensuring it withstands the toughest and most intense workouts without breaking down, making it a reliable addition to your fitness gear.
- Curved to fit your back comfortably
- Compact and easy to place high in your pack
- Available in various weights (10, 20, 30, 45 pounds)
Yes4All Cast Iron Weight Plates ($25-50) – More affordable alternative:
- HEAVY-DUTY CAST IRON RUCK WEIGHT: Constructed of heavy-gauge cast iron and covered with a Black paint coating finish, Yes4All ruck weight stands for years without corrosion or breaking apart.
- WIDE, SMOOTH HANDLE: Our plate features a wide grip handle to easily add and remove it from your ruck. The smooth, high-quality handle of the Ruck Weight provides a comfortable and secure grip during your workout.
- ERGONOMIC, ROUNDED EDGE: Each Ruck Weight is specially designed with four rounded edges to fit into standard laptop compartments or elastic interior pockets. Plus, the smooth-edge design protects the floor and surrounding equipment from damage.
- Available at most sporting goods stores
- Wrap in a towel for comfort
- Slightly awkward shape, but functional
Sandbags ($15-40) – DIY friendly option:
- Muscle Strength: The Elite workout sand bag can improve your athletic potential since they are suited for intense core muscle…
- High-Quality Material: The Elite Sports training sandbag is made from ballistic nylon fabric, a highly durable, long-lasting,…
- Versatility & Fitness: The Elite Sports sand bag is suited for workouts, gym days, fitness training, and full-body exercises;…
- Filler bags from GORUCK or Rogue Fitness
- Fill with play sand from hardware stores
- Conforms to your back
- Adjustable weight
Water Bottles/Bladders – For beginners or travel:
- Safety Promise: Made of Food-Grade TPU material, 100% BPA & PVC Free, the soft water bottle is tasteless and eco-friendly.
- Space Saving: The soft water flask is compact and built for a long life for durable use. The running flask stands upright when it full and shrinks in the min volume while empty, no burden for sports.
- Easy Drink: Light squeeze gives ample hydration, high-flow bite valve auto-seals after each sip, without leaking. Convenient collapsible water bottle for daily, travel or outdoor sports.
- Use filled water bottles for adjustable weight
- Hydration bladders double as weight and water source
- Less stable than dedicated weights
3. Proper Footwear for Rucking
Don’t underestimate the importance of good shoes:
HOKA Speedgoat ($155-170) – My personal favorite with:
- Breathable open engineered mesh upper with seamless synthetic overlays
- Breathable textile lining for abrasion-free wear
- Removable, foam padded textile insole for cushioning and support
- Extra cushioning for impact absorption
- Excellent stability
- Durable outsole for various terrains
Salomon X Crest GTX ($150-179) – Great for varied terrain:
- Waterproof Hiking Shoes: No matter the terrain or trail conditions, the Salomon X Crest GTX offers a cushioned stable fit, weatherproof Gore Tex, and a protective toe cap and heel counter
- Beyond The Beaten Path: With a stable, cushioned midsole, aggressive sole pattern, protective toe and heel, Salomon X Crest GTX hiking shoes are built to keep up with you on all terrains
- Adventure Awaits: Whether you love a local day hike or hitting the trails for a multi-day adventure, Salomon makes innovative hiking and backpacking shoes and boots for men and women to help you go the distance
- Excellent ankle support
- Gore-Tex waterproofing available
- Grippy outsole for trail rucking
Brooks Ghost ($140-160) – Good road rucking option:
- THIS MEN’S SHOE IS FOR: Runners looking for a smooth ride that won’t distract from the fun of the run. The Ghost 16 offers a refined 3D Fit Print to create a more seamless, secure fit. This Brooks Ghost 16 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance. The Ghost 16 is a certified carbon neutral product. Predecessor: Ghost 15.
- SOFT CUSHIONING: The Ghost 16 offers neutral support while providing soft, nitrogen-infused DNA Loft v3 cushioning to deliver lightweight comfort. Ideal for road running, walking, cross training, the gym or wherever you might want to take them!
- SMOOTH TRANSITIONS: The soft midsole and Segmented Crash Pad promotes an easy flow from landing to toe-off to provide distraction- free cushioning under your feet with every stride.
- Balanced cushioning
- Durable outsole
- Comfortable for longer distances
Merrell Moab 2 ($110-135) – Budget-friendly option:
- Pigskin leather and mesh upper
- Traditional lace closure
- Bellows tongue keeps out debris
- Excellent durability
- Good arch support
- Available in waterproof versions
4. Accessories That Make Rucking Better
These aren’t essential but enhance the experience:
Moisture-wicking socks ($15-25) – Prevent blisters with brands like:
- Darn Tough
- Smartwool
- Injinji toe socks
Ruck handle/sternum strap ($15-30) – For improved weight distribution:
- GORUCK Sternum Strap
- ROGUEfitness Shoulder Strap
Fitness tracker ($100-350) – Track your progress:
- Garmin watches have specific rucking activities
- Any step counter works for beginners
Anti-chafe balm ($10) – Prevent painful rubbing:
- Body Glide
- Squirrel’s Nut Butter
Calorie Burn Comparison: Rucking vs. Other Activities
| Activity | Calories Burned Per Hour (160 lb Person) | Impact Level | Strength Benefits | Equipment Needed |
|---|---|---|---|---|
| Walking | 300-400 | Low | Low | None |
| Rucking (20lb pack) | 500-600 | Low-Medium | High | Backpack & weights |
| Rucking (30lb pack) | 600-700 | Medium | Very High | Backpack & weights |
| Running | 600-800 | High | Low | Running shoes |
| Cycling (moderate) | 500-600 | Low | Medium | Bicycle |
| Swimming | 400-700 | Very Low | Medium | Pool access |
| Weight Training | 400-600 | Low-Medium | High | Gym equipment |
| Hiking | 400-550 | Medium | Medium | Hiking shoes |
*Note: Calorie burn varies based on individual factors including weight, fitness level, terrain, and intensity.
Benefits of Rucking Workouts
Rucking offers incredible benefits, especially for those of us over 50:
- Burns 3x more calories than walking
- Strengthens your core, legs, and back
- Improves posture and stability
- Builds functional strength for daily activities
- Reduces impact on joints compared to running
- Requires minimal equipment
- Can be done anywhere, anytime
Getting Started: Your First Ruck
Ready to try rucking? Here’s how to begin:
1. Choose Your Pack
Start with a sturdy backpack with padded shoulder straps. Military-style rucksacks work well, but any quality backpack will do for beginners.
Look for:
- Padded shoulder straps
- Chest strap for stability
- Waist belt for heavier loads
- Water-resistant material
2. Start Light
Begin with just 10% of your body weight. If you weigh 180 pounds, start with 18 pounds in your pack.
Too many beginners make the mistake of starting too heavy. Start light and gradually increase weight as you build strength.
3. Pack Smart
How to pack your rucksack:
- Place weight high and close to your back
- Use weight plates or sandbags (avoid loose items)
- Wrap weights in a towel for comfort
- Distribute weight evenly
4. Proper Form Matters
Maintain good posture while rucking:
- Stand tall with shoulders back
- Engage your core
- Look ahead, not down
- Take shorter, more frequent steps
- Maintain a brisk pace
Rucking Workout Plan for Beginners
Follow this progressive plan to build your rucking strength over four weeks:
Week 1: Foundation
- Distance: 1-2 miles
- Weight: 10% of body weight
- Frequency: 3 times per week
- Pace: Comfortable walking speed
- Focus: Form and posture
Week 2: Building Endurance
- Distance: 2-3 miles
- Weight: Same as Week 1
- Frequency: 3 times per week
- Pace: Slightly faster than Week 1
- Focus: Maintaining form while increasing pace
Week 3: Adding Challenge
- Distance: 3 miles
- Weight: Increase by 5 pounds
- Frequency: 3-4 times per week
- Pace: Brisk walking
- Focus: Hills or varied terrain
Week 4: Progression
- Distance: 3-4 miles
- Weight: Same as Week 3
- Frequency: 3-4 times per week
- Pace: Brisk walking
- Focus: Longer distance or more challenging terrain
Common Rucking Mistakes to Avoid
Don’t make these rookie errors:
- Starting with too much weight
- Poor pack positioning
- Neglecting proper footwear
- Not staying hydrated
- Ignoring recovery days
How to Progress Your Rucking Workout
After mastering the basics, try these variations:
- Gradually increase weight (no more than 5 pounds at a time)
- Add distance to your routes
- Incorporate hills or stairs
- Try interval training (alternate between fast and slow paces)
- Join a rucking group for motivation
FAQs About Rucking for Beginners
How often should I ruck as a beginner?
Start with 3 times per week, allowing rest days between sessions. Your body needs time to adapt to this new stimulus.
What’s the best weight to start with?
Begin with 10% of your body weight and gradually increase. Don’t rush this process.
Can I ruck if I have joint issues?
Many people with joint problems find rucking more comfortable than running. Start very light and consult your doctor if you have concerns.
How fast should I walk while rucking?
Aim for a brisk pace where you can still talk but feel challenged. For most beginners, this is about 3-4 mph.
Is rucking better than running?
They’re different exercises with different benefits. Rucking is lower impact and builds more strength, while running develops more cardiovascular endurance.
Final Thoughts
A solid rucking workout plan offers a simple, effective way to build strength and burn calories. By starting light, focusing on proper form, and following a progressive plan, you’ll discover why this ancient exercise is making a modern comeback.
The best part? You can start today with just a backpack and some weights. Your stronger, fitter self is just a few rucks away.
Are you ready to try rucking? Grab your pack and take that first weighted step!
Rick Huey is a fitness writer who has dedicated his life to living an active lifestyle. With more than 30 years of experience in the fitness industry, Rick is a respected contributor for FitFab50.com, where he shares his wealth of knowledge with a wide audience. His dedication to promoting the benefits of living an active lifestyle has inspired many people to pursue their own fitness journeys with enthusiasm and dedication.
Last update on 2025-03-26 / Affiliate links / Images from Amazon Product Advertising API