Rucking is walking with a weighted backpack, an activity that originated in military training but has become popular in mainstream fitness. This modification elevates a standard walk into a more challenging, full-body workout. Carrying extra weight fundamentally changes the physical demand of locomotion. Many people are turning to rucking as a low-impact method to improve cardiovascular fitness and build strength simultaneously. This article explores the physiological mechanisms, optimization strategies, and safety guidelines for using rucking to achieve a sustained caloric deficit and fat loss.
How Added Weight Increases Calorie Burn
Rucking promotes weight loss by significantly increasing the body’s metabolic demand compared to unweighted walking. Moving a heavier load requires the cardiovascular system to work harder, which raises the heart rate into a sustained fat-burning zone. The added resistance forces the body to consume more oxygen, directly increasing the overall energy expenditure, which is often measured by an elevated VO2 max during the activity.
This increased energy use stems from overcoming the force of gravity on a heavier mass. Studies on load carriage confirm that carrying weight substantially increases the metabolic rate and energy use even at the same walking speed. While high-impact exercises like running burn more calories per minute, rucking can burn approximately 10 to 20% more calories than standard walking without the high-impact strain on joints. This accelerated calorie burn helps achieve the necessary caloric deficit required for fat loss more quickly than unweighted exercise alone.
The full-body engagement also contributes to this increased energy expenditure. Rucking activates muscles in the legs, core, and back to stabilize the extra weight, which leads to a mild strength training stimulus. Building muscle mass through resistance-based activities can increase the resting metabolic rate over time, meaning the body burns more calories even when not exercising. This makes rucking a powerful tool for improving body composition and sustaining weight loss long-term.
Optimizing Rucking for Consistent Fat Loss
To maximize fat loss, rucking sessions must be structured to maintain a sustained caloric deficit. The primary variables to manage are the weight carried, the duration and frequency of sessions, and the walking pace. Properly adjusting these elements ensures the activity remains challenging enough to burn calories without causing injury or burnout.
Weight selection is the starting point for progressive overload. A common recommendation for beginners is to start with a load equivalent to 10 to 15% of your total body weight. For instance, a 180-pound person would begin with a pack weighing between 18 and 27 pounds. As fitness levels improve, the weight can be increased incrementally by about 5 to 10 pounds at a time to keep challenging the muscles and cardiovascular system.
Duration and frequency are key for accumulating significant calorie burn. Aiming for three to five rucking sessions per week is often recommended to allow the body time for recovery while ensuring consistency. Sessions should generally last between 45 and 60 minutes once a base level of fitness is established, though beginners should start with 20 to 30 minutes.
Maintaining a brisk, steady pace during the ruck is essential for optimal fat burning. The goal is to keep the heart rate elevated into the fat-burning zone, which is typically 60 to 70% of the maximum heart rate. This corresponds to a pace where one can talk in short sentences but not comfortably hold a full conversation, often around 3 to 4 miles per hour. This moderate-intensity approach, known as Zone 2 cardio, is highly effective for fat oxidation without the high-impact stress of running.
Essential Safety and Starting Guidelines
Beginning a rucking routine requires attention to proper form and equipment to prevent strain and injury. The weighted backpack must fit snugly against the body to ensure the load is distributed correctly and comfortably. Adjusting the straps so the weight sits high on the back and close to the spine is necessary for spinal health and stability.
Proper loading of the pack is also crucial for maintaining good posture. The densest weights, such as specialized ruck plates, sandbags, or heavy books, should be placed as high up in the pack as possible. This centralized and high placement helps prevent the weight from pulling the body backward, which can cause leaning and unnecessary strain on the back and shoulders.
Investing in supportive, well-fitting footwear is important, as rucking increases demand on the feet and ankles. Quality shoes or boots that provide ample cushioning and support are important for preventing blisters and long-term foot problems. Maintaining an upright posture with the shoulders back and the core engaged throughout the walk helps distribute the load evenly and prevents slouching.
Progression in rucking must be slow and gradual to allow the body to adapt to the new physical demands. Beginners should start with short distances and light weights, only increasing the distance or the weight each week, but never both at the same time. Listening to the body and taking rest days when needed is important to avoid overuse injuries and ensure the activity remains a sustainable part of a long-term weight loss plan.