Why Rucking Might Be the Most Underrated Workout You’re Not Doing

Rucking might sound intense—but at its core, it’s simply walking with a purpose… and with some added weight.

Originally used in military training, rucking refers to walking with a loaded backpack (a “ruck”) over a set distance or time. Today, it's become a go-to form of training for people who want to build strength, endurance, and cardio fitness without pounding their joints into the ground.

At Perform24, we love rucking because it’s simple, scalable, and effective.

What Are the Benefits of Rucking?

1. Builds Strength Without the Barbell

Walking with a loaded ruck increases the challenge to your glutes, hamstrings, quads, and calves—even though you're doing a basic human movement. Over time, you’ll build muscular endurance and functional lower-body strength without needing machines or heavy lifts.

2. Improves Posture and Core Stability

Carrying weight on your back requires strong posture and a stable core. Rucking naturally encourages an upright position and helps improve shoulder, upper back, and trunk control—especially when done with proper form.

3. Cardio That Doesn’t Crush Your Joints

Unlike running, which is high-impact and tough on the knees and hips, rucking keeps things low-impact while still elevating your heart rate and improving cardiovascular fitness.

4. Burns More Calories Than Walking Alone

Adding resistance (weight) increases your energy output, so you’ll burn more calories during a ruck than a standard walk. It’s a great way to support fat loss goals without needing to sprint or jump.

5. It Builds Grit

Rucking doesn’t feel flashy. It feels hard. And that’s the point. It builds mental toughness, focus, and the kind of discipline that carries over into everything else you do.

Should You Run With a Ruck?

Short answer? No.

Rucking is designed to be a low-impact strength and conditioning tool—and running with a loaded pack completely changes the game. When you add speed to weight, the risk of injury climbs fast.

Running with a ruck can lead to:

• Increased joint stress (especially knees, ankles, and hips)

• Poor posture and form breakdown

• Lower back strain from unstable or shifting loads

Even in military training, running under load is approached with caution and progressive programming. For the average person, it’s not necessary—and often not safe.

If you're looking for a challenge, increase the weight or incline—not your speed.

Keep it simple. Keep it smart. Walk with purpose—and let the ruck do its job.

Who Should Try Rucking?

Short answer: just about anyone.

We recommend rucking for:

• Busy adults who want efficient, no-impact conditioning

• Beginners looking for a strength-focused alternative to cardio

• Athletes building base strength, grip endurance, and stamina

• Those on GLP-1 medications (like Ozempic) who want to preserve muscle while losing weight

• People recovering from injury who aren’t ready for higher-impact exercise

What to Watch Out For

While rucking is incredibly effective, there are a few things to keep in mind:

1. Start Light

Begin with 10–15% of your body weight in your ruck. That’s plenty to feel the challenge without overloading your joints or altering your form.

2. Watch Your Posture

You should be able to walk tall with your shoulders back. If you find yourself leaning forward or slouching, reduce the weight or adjust your pack.

3. Ease Into Distance

Start with 15–20 minute walks and build gradually. Rucking for an hour right out of the gate is a recipe for sore joints and tight hips.

4. Invest in Good Gear

A high-quality, properly-fitted ruck pack makes all the difference. We recommend checking out GoRuck for gear designed specifically for this type of training.

Rucking is one of the most underrated forms of training out there. It’s simple, scalable, and gives you serious results—without the complexity of a full workout or the impact of a run.

Whether you're a runner looking to cross-train, a busy adult trying to fit more movement into your day, or someone looking to get stronger, rucking might be a good choice.

If you need help getting started, come see us at Perform24. We have a variety of different packs you can try on and see what’s right for you.