on July 14, 2025
What is rucking, and how can it improve strength, metabolism, and mood?
Rucking is the simple act of walking with a weighted backpack. It boosts calorie burn, builds lean muscle, improves joint health, and supports mental focus. Just 30 minutes of rucking can offer the benefits of both resistance training and low-impact cardio.
Rucking is having a moment and for good reason. What started as military training has become one of the most accessible, full-body workouts you can do with just a backpack and some weight.
It supports strength, weight loss, and mental clarity in a way that feels grounded, meditative, and empowering.
What Is Rucking?
Rucking is walking with a weighted backpack. That’s it. Simple but incredibly effective.
It was originally developed through military training, where soldiers built strength and resilience carrying heavy packs over long distances. Today, everyday people are using rucking to add purpose to their walks and intensity to their workouts.
All it takes is a little weight and a little time.
Why Rucking Works
Unlike high-impact or high-intensity workouts, rucking is accessible for most fitness levels. It turns an ordinary walk into a metabolic, strength-building routine.
Benefits of rucking include:
- Builds muscle and strength: Rucking engages your legs, glutes, back, and core. A study in the Journal of Strength and Conditioning Research found that weighted load carriage improves muscle endurance and strength (source).
- Burns more calories: You can burn up to three times more calories rucking compared to walking at the same pace (source).
- Supports joint and bone health: Proper posture and weight-bearing movement help improve bone density and strengthen stabilizing muscles.
- Improves mood and mental clarity: Rucking, especially outdoors, reduces stress, boosts endorphins, and improves focus.
How to Start Rucking Today
You don’t need fancy gear. Just start with what you have:
- Grab a sturdy backpack
- Add 10 to 15 pounds (water bottles, books, dumbbells)
- Walk with intention for 20 to 30 minutes a few times a week
- Stand tall, engage your core, and focus on steady strides
- Add it to your daily walk, dog walk, or errands
- Track your time or steps to stay motivated
Looking for a tracker that pairs well with your routine? Devices like the Oura Ring can monitor recovery and sleep so you know when to rest and when to push.
Don’t Skip Recovery
Rucking builds strength. Recovery rebuilds it.
Our Pain Tincture is designed to support tired muscles and active joints. If you're rucking regularly, you may also benefit from Be Well, our daily CBD blend that supports immunity and inflammation from the inside out.
One walk. One choice. One day at a time.
Journey well.
~SEMKA
Quick Questions
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Is rucking good for fat loss?
Yes. It increases calorie burn by adding resistance to your walk. -
Can rucking replace strength training?
It can complement it. Rucking strengthens your legs, core, and back, but doesn’t fully replace lifting weights. -
Is rucking safe for beginners?
Yes. Start light and slow. Increase weight and time gradually.