Rucking, which involves walking while carrying a weighted backpack, has recently gained popularity as an effective fitness method. This practice, originally a staple of military training, transforms a simple walk into a full-body workout by adding external resistance. The added load increases the physical demands on the body, making it highly efficient for improving endurance and strength simultaneously. For individuals focused on reducing body fat, the core question is whether this straightforward exercise can meaningfully contribute to a sustained calorie deficit. Evaluating the physiological response to carrying weight determines rucking’s specific benefits for weight management.
Rucking’s Caloric Expenditure Advantage
The primary mechanism by which rucking supports weight loss is its ability to significantly elevate metabolic demand compared to unweighted walking at the same pace. Carrying an external load forces the body to recruit a greater number of muscle fibers, particularly in the legs, core, and back, to maintain posture and balance. This increased muscular activation requires a corresponding boost in energy expenditure and oxygen consumption. Studies indicate that rucking can increase the rate of calorie burn by 50% to 70% over standard walking, offering a substantial advantage for creating an energy deficit.
For example, a person weighing 180 pounds might burn approximately 280 calories during an hour of regular walking, but that figure rises to around 420 calories per hour when carrying a 20-pound pack. The intensity level of rucking often places the heart rate in Zone 2 (60% to 70% of maximum heart rate), which is the optimal range for maximizing fat oxidation. Unlike high-impact exercises such as running, rucking is a lower-impact activity that allows for sustained effort without excessive strain on the knees and ankles. This combination of higher calorie burn and reduced joint stress makes rucking a sustainable option for long-term weight loss.
Designing a Rucking Routine for Weight Loss
To effectively use rucking for fat reduction, the routine must be structured around progressive overload, which involves gradually increasing the weight or duration over time. Beginners should start conservatively, aiming for a pack weight equivalent to about 10% of their total body weight, or roughly 10 to 20 pounds. It is advised to prioritize increasing the duration and frequency of rucks before adding more weight.
A successful starting schedule involves two to three rucks per week, with sessions lasting between 30 and 45 minutes, ensuring at least one rest day separates rucking days. Once the initial weight and duration feel comfortable, the load can be increased incrementally by about five pounds every few weeks. This slow, deliberate progression ensures the body adapts to the load and minimizes the risk of overuse injuries.
For maximum weight loss benefit, rucking must be integrated with dietary adjustments. The increased caloric expenditure helps establish a calorie deficit, but this must be paired with mindful nutrition. Prioritizing lean protein and fiber-rich foods helps maintain muscle mass while fat is lost and supports satiety. Consistency is paramount, as multiple moderate-intensity sessions per week are more effective for sustainable fat loss than infrequent, overly intense efforts.
Essential Gear and Injury Prevention
Proper equipment selection is necessary for both comfort and safety, ensuring the activity remains a sustainable component of a fitness plan. The backpack, often called a rucksack, should be specifically designed for carrying weight, featuring a sternum strap and, ideally, a hip belt. This design helps distribute the load from the shoulders to the hips and legs. The weight itself should be packed high and tight against the back to prevent shifting and maintain a stable center of gravity.
Footwear is equally important, as the added weight increases the impact forces on the feet and lower body. Supportive trail shoes or hiking boots are recommended over standard athletic sneakers, paired with high-quality, moisture-wicking socks to prevent blisters. Regarding form, maintaining an upright posture with the core engaged is crucial for spinal health, avoiding the mistake of leaning forward excessively to compensate for the pack’s weight. Beginners must resist the urge to use too much weight too soon, as this is the leading cause of strain and potential injury, particularly in the lower back and shoulders.