Beginner Guide to Rucking and Weighted Vest Training

Rucking, walking or hiking while carrying weight, may be rooted in military training, but it’s making serious waves in civilian fitness for good reason. It’s simple, effective, and scalable for anyone who wants to boost endurance, strength, and mental toughness without spending countless hours in the gym.

What Is Rucking?

Rucking is exactly what it sounds like: walking with a loaded backpack, also called a rucksack. This load-bearing exercise turns an everyday walk into a full-body workout. Soldiers have used rucking to build stamina and strength for decades, often carrying 70 pounds or more. But today, more people are picking up the habit with just 5 to 50 pounds in a backpack, making it an accessible form of resistance training and a chance to get out into the great outdoors.

Why Rucking Is Trending

In a world overrun with screens and sedentary lifestyles, rucking checks a lot of boxes:

• Accessible: No fancy equipment or gym membership required.

• Outdoor-friendly: People are craving more time outside and rucking delivers.

• Community-based: Like marathoning or CrossFit, rucking has become a group activity that builds camaraderie.

• Mentally strengthening: Carrying a weighted pack for 30-60 minutes at a time is no joke. It builds grit and resilience.

Physical Benefits of Rucking

1. Improves Strength and Endurance

Rucking combines two powerful training modalities: walking and resistance. The added weight forces your core, glutes, legs, and back to engage more with every step. Over time, this builds muscular strength and stamina, especially if you're traversing uneven terrain or hills.

2. Boosts Bone and Joint Health

The weight load from rucking places mild, consistent stress on your bones and joints, prompting the body to adapt much like the benefits of traditional weight training. This results in improved bone density and stronger connective tissues which are important factors in reducing the risk of fractures and osteoporosis as we age.

3. Enhances Mobility

As you walk, especially over natural terrain, your joints move through larger ranges of motion. This "use it or lose it" principle helps keep your joints mobile and muscles responsive.

4. Supports Cardiovascular Fitness

Moving around with added weight can elevate your heart rate, even at slower walking paces. Over time, that consistent challenge can improve your heart and lung function.

Rucking vs. Weighted Vests: What's the Difference?

Weighted vests work similarly to rucksacks but are strapped directly to your torso. They are often used in gym settings or even during daily chores. Both add load and build strength, but vests tend to distribute weight more evenly- front and back- which is often more comfortable and may be ideal for shorter, more intense workouts or running drills.

However, vests aren’t for everyone:

• Avoid all-day wear if you’re mostly sedentary or have poor posture.

• Ensure a proper fit and progress your activity to prevent joint strain.

• Choose an appropriate load, especially when running or jumping, to reduce the risk of injury.

How to Start Rucking: Safe Progressions for Beginners

Jumping straight into a 10-mile ruck with a 40-pound pack is a fast track to injury. Instead, treat rucking like any strength program: progressive overload matters. Start slow and add over time.

Beginner progression:

1. Start with 2–5 pounds in a well-fitted backpack.

2. Walk for 10–15 minutes on flat terrain.

3. Repeat this 3–5 times over the course of 2–3 weeks.

4. Then, increase only one variable: either weight, time, distance, or terrain difficulty.

5. Allow rest and recovery. You’re building resilience, not racing.

Pro tip: A poorly fitted pack that sits too low or swings around can cause neck, back, or joint pain. Invest in a ruck-style backpack with chest and waist straps if you plan to ruck regularly.

Fun Ways to Make Rucking a Habit

Rucking doesn’t have to be boring. Here are creative ways to build it into your life:

• Turn your neighborhood walk into a workout with a backpack and a few canned goods.

• Join a rucking group or start one with friends to stay accountable.

• Gamify it: Plan a scavenger hunt or explore new trails.

• Add intervals: Ruck for 5 minutes, remove the pack, do bodyweight exercises, and repeat.

Want to Go Deeper with Tactical Training?

Rucking is just one element of a broader world of tactical fitness, training that builds real-world strength, resilience, and movement efficiency. If you're looking to work with first responders, military personnel (or that’s YOU!), or anyone needing peak performance under pressure, ISSA’s Tactical Conditioning Course is a smart next step.

In ISSA’s Tactical Conditioning Course, you'll learn how to:

• Train for the high demands of tactical occupations

• Develop strength, power, and speed

• Improve neuromuscular performance and core strength

• Design functional training programs that keep you ready to perform at all times

• Assess tactical fitness with real-world tests

• Prevent injuries under heavy loads and high stress

As a Certified ISSA Tactical Conditioning Specialist, you’ll be equipped to deliver results to a specific set of clients who need more than just aesthetics, they need performance.

Take the First Step

Rucking is more than a throwback to military drills, it’s a smart, scalable way to build strength, endurance, and community. Whether you’re just starting out or leveling up your fitness, a few pounds and a walk could be all you need to break through a plateau.

Jenny Liebl is a Senior Product Developer and Master Trainer at the International Sports Sciences Association (ISSA). With over 17 years of experience in personal training and fitness education, Jenny specializes in evidence-based program design and strength training principles for real-world application.