A Beginner's Guide

How to Start Rucking?

Discover the workout that combines strength, endurance and the great outdoors. Rucking–walking or hiking with a weighted backpack, offers a simple, effective and fun workout that anyone can start today.

New to Rucking? Start Here.

01. GEAR

All you need is a weighted vest or weighted backpack.


Begin with a lighter load to become accustomed to the weight without overdoing it. A general rule of thumb is to start with 10% of your target body weight.


Get out and walk. Start slow with a short 20-30 minute ruck on flat or moderately hilly terrain and gradually increase your distance, hills and weight.   


Pay attention to your body's signals. If you feel discomfort or pain, take a break or modify your rucking routine. Most importantly, have fun!

What is Rucking?

Rucking involves walking or hiking with a weighted backpack or vest. It's a simple and highly yet effective workout that combines cardio and strength training.

Benefits of Rucking

Rucking is a fantastic exercise for everyone especially women, offering numerous health benefits including: improved cardiovascular health, increased muscles tone and:

Boosts mood

Enhances confidence

Low-impact exercise for joint safety

Builds strength and endurance

Increases bone density

Burns calories

Women of all fitness levels can start rucking and progress at their own pace. Whether you're a busy mom, a professional or someone looking to mix up your fitness routine, rucking is a versatile and rewarding option.


We recommend beginner women start their rucking journey with 12 to 15 pounds of weight. The RUKR Element at 12 pounds or the RUKR One with a 15 pound plate are both a great way to get started.

We recommend beginner men start rucking with 15 to 20 pounds of weight with the RUKR One Weighted Backpack.

If you are new to rucking, expect some muscle soreness, you'll be working new muscles. We encourage experimenting with adjusting the straps to maximize comfort and support of the weight. Most importantly, enjoy yourself.

We advise beginners not to ruck on technically difficult terrain initially. We suggest you allow your body some time to build strength and endurance before hitting more challenging trails or adding additional weight.