As a society, we’re becoming more aware of what truly matters—our health, our happiness, and how we balance work with life. In the past two decades, one of the biggest shifts has been the realisation that well-being isn’t a luxury—it’s essential.

The old live to work mindset is fading, replaced by a focus on mental health, avoiding burnout, and staying active. But with so many fitness trends out there, how do you know which ones are actually worth your time?

The fitness world is full of passing fads, but every now and then, something comes along that actually works. Right now, rucking is making waves—and for good reason. But what exactly is it, and why is it gaining so much attention?

What is Rucking?

Rucking is one of the simplest fitness trends out there, and despite having a name that sounds like a fighting technique, it’s an activity anyone can try, regardless of location or experience. In essence, it’s just heading out for a hike with a weighted rucksack—simple.

There are two main reasons this trend is gaining traction in the fitness world. Firstly, it can be done by anyone, anywhere. City centres, parks, riverside paths, mountains, backcountry routes—if you can walk there, you can ruck.

The second reason is that it’s a functional full-body workout that’s entirely under your control. You choose the weight, the distance, and the difficulty. It’s straightforward, effective, and despite the hype on social media, it’s nothing new.

Rucking: A History

The army has been using rucking as a means of toughening up recruits since way back when with soldiers covering huge distances while carrying a ‘simulated combat weight’ in their backpacks.

Once the civilian world caught on, there was no going back. Simply adding weight to a backpack increases the strain on the muscle groups already engaged during hiking, making it a highly effective way to build muscle mass, improve cardiovascular fitness, and boost overall endurance.

And when you add to the equation that rucking also engages the shoulders, core, and back in a completely new way, it’s easy to see why it has caught on.

The Benefits of Rucking 

So, we know it’s a proven method for increasing fitness, we know it’s been tried and tested by the world’s military forces, and we know it’s a rising trend with real momentum. But how exactly does rucking benefit us as individuals?

Let’s break down the key ways rucking can make a real difference in your life.

Mental Resilience

The link between mental health and spending time outdoors is a relatively modern area of research, but the evidence is undeniable. Ecotherapy—spending time in nature—is one of the best ways to de-stress, reset, and step away from daily pressures.

Low-Impact Exercise

Hiking is well known for being a low-impact form of exercise, and rucking retains that benefit while increasing the challenge—something that’s not easy to achieve in the fitness world.

Cardiovascular Magic

Hiking is a proven way to improve cardiovascular health, as it raises heart rates for extended periods and promotes healthy blood circulation. Rucking builds on this by increasing the heart rate further and demanding more efficient blood and oxygen delivery to multiple muscle groups—all at a level you control.

Full-Body Strength

By engaging more muscle groups and increasing their workload, rucking helps to improve overall strength across the entire body.

Faster Recovery

Recovery time is a major factor in any fitness journey. Injuries can set you back for weeks or even months, making low-impact workouts essential. Rucking provides a full-body cardio workout with minimal joint strain, helping to maintain fitness levels and speed up recovery.

Improved Posture

Hours spent slouching in front of a computer or sitting for long periods can take a serious toll on posture.

Rucking helps counteract this by strengthening the spine and core in a safe and supported way. Engaging surrounding muscle groups for sustained periods helps stabilise the spinal column and improve posture over time.

Weight Loss

Weight loss is a key goal for many people starting their fitness journey, and rucking is a highly effective way to burn fat while improving overall fitness.

How to Start Rucking

So, you’ve read all this super information and you’re sold; you’re going to be a Rucker. 

What now? What do you need to get started? Well, as we have already touched upon, Rucking is unbelievably accessible and requires only a few things outside of what you might well already own. 

You don’t need any expensive memberships, a personal trainer, fancy gear or crazy technology; you can simply put on a bag, fill it with some kind of weight and go for a walk. There are, however, a few things you should consider before throwing on a backpack that is way too heavy and heading out the door, just for your own safety and well-being. 

Start Light

As a Rucking newbie, you’ll need to start light. Simply filling a backpack to its capacity and going for a walk can actually do more harm than good; start with a lower weight and gradually increase it as you improve. 

Pay Attention to Posture

As we already know, many of us struggle with poor posture thanks to the demands of the modern world, so paying attention to how you are walking when loaded up with extra weight is important. Keep your shoulders back, your head up and your core engaged. 

Hydrate And Pace Yourself

Rucking can be very tiring, perhaps more so than you may expect. You’re not simply out for a stroll, you’re placing your body under increased stress for an elongated period. Keep yourself well hydrated and listen to the signals your body is sending. Start with shorter, easier walks, increasing the difficulty and distance as you progress. 

Essential Rucking Gear

One of the main reasons Rucking is so popular at the moment is down to its accessibility; anyone can do it, no matter their circumstances. But that does not mean you don’t need to have the right gear in order to do it safely, in an enjoyable, injury-free way.  There are few things you’ll need to help you make the most of your Rucking experience.

The Right Shoes

Whilst you don’t need to spend a pretty penny on gear, having the right shoes is important. Having inappropriate shoes can lead to leg injuries, blisters and a number of other problems. 

You don’t need the world’s best hiking shoes, but something that will keep you comfortable and supported will make a big difference. 

A Rucking Good Backpack

Now, there are many thousands of options for backpacks out there. You could probably peruse the available selection for several years and still come across new options as you go; so how do you find the perfect Rucking backpack? 

Simply filling a backpack with rocks or other heavy items is a possibility, but it won’t be comfortable, it could lead to injury and you’ll likely find yourself not enjoying the experience all that much; not to mention you might do damage to your backpack.  

If you’re serious about Rucking, then purchasing a Rucking-specific backpack is the way to go. It will mean you can control the load, carry it safely and not do any damage to yourself or your bag. 

Seeing as you don’t have to spend any money on gyms, personal trainers or fancy equipment, buying a worthy backpack seems like a reasonable trade off. 

Rucking For All

Rucking is more than just a fitness trend that will come and go in the blink of an eye; it’s a powerful tool for those looking to recover from mental duress, improve their overall fitness, actively recover from an injury or lose those extra pounds. 

Rucking can provide its participants with physical improvements, mental well-being through time spent in nature, reduced stress, and increased physical strength through the simple act of walking.   

It’s low impact, low cost and requires pretty much nothing for someone to get started, no matter where they are. 

So, what are you waiting for? 

Strap on a backpack, grab your water and hit the trails; you’ll soon discover why Rucking is more than a simple fitness trend.