Rucking is awesome. It’s simple, accessible for many, and you probably already have everything you need to get started and it’s one of the workouts that Peter Attia, longevity expert, swears by to stay strong and fit as we get older. The entire concept is literally walking with weight (on your back); if you have some shoes, a backpack and something you can put in there for the weight (cans, books, a weight plate/dumbbell wrapped in a towel or sweater to pad it out), you’re ready to roll. I usually just use my 14# weight vest myself - I like the distribution of weight and the way it stays snug to my body, and I don’t actually have a rucking specific bag. Use what you have, and if you love it, you can invest in a bag/weight plates later on.
FAQs
New to rucking or working out in general?
Start with 1-2 rucks a week with relatively light weight (10 pounds or so), and gradually add weight (5 lbs) as you get stronger. (It generally isn’t recommended to exceed 1/3 your body weight).
How far should you ruck?
Start with relatively easy (1-2 miles) rucks until you get used to walking with the weight. Then add distance/time gradually as you get stronger and consistently ruck.
I’ve been rucking a few weeks - now what?
You can start adding in some strength moves anywhere in your rucks. Get used to doing lunges, squats, pushups and burpees (with or without your ruck on).
If you’re feeling good after a few weeks of consistent rucks, start increasing weight or distance (but not at the same time), and then check out the 10 rucking workouts below to add some variety to your workout schedule and crank up the challenge.
Workout 1
2-Mile Ruck
Use this ruck as a quick benchmark to see where you’re at. Then as you get more fit, re-test this distance to compare your times and the amount of weight you used.
Workout 2
3.1 Mile Ruck (AKA 5k)
Same as the 2 mile…just further. :)
Workout 3
30-Minute Ruck
Change it up and ruck for time instead of distance. See how far you can ruck in 30 minutes and use it as a benchmark to re-test in the future.
Workout 4
45-Min Ruck
Same as the 30 min ruck, just longer. :)
Workout 5
Ruck 1 mile
50 walking lunges
Ruck 1 mile
50 squats
Ruck 1 mile
50 pushups
This full-body ruck/workout will keep you moving and get your HR up, and build some strength too. Feel free to take the ruck off for the moves, or keep it on to add some intensity/challenge.
Workout 6
Ruck 1 mile
20 pushups
20 squats
20 bent-over rows (using ruck)
20 Overhead Press (using ruck)
Repeat 2-3 times
Complete this workout 2 - 3 times depending on fitness level and available time. Feel free to leave ruck on or take off for pushups and squats.
Workout 7
Ruck 3 miles
EMOM 5
Complete 10 squats and 10 alternating walking lunges
Set a timer/tracker and start out on a 3 mile ruck. Every 5 minutes, stop and complete 10 squats and 10 alternating lunges. Carry on rucking, and repeat at 10 minutes, 15, etc. Continue for as long as it takes you to complete the 3 miles. Note your time and try to beat it in the future.
Workout 8
5 minute ruck to outdoor stairs
20 minutes up and down
5 minute ruck out
Pretty simple stair workout. Ruck 5 minutes out to a local set of stairs to warm up. Ruck up and down the stairs for 20. Then ruck 5 minutes back out. No stairs? Use a local hill.
Workout 9
5 Rounds:
10 Deadlifts (using ruck)
Max pullups (with or without ruck on)
Rest 60 seconds between rounds
Finish with a 2-mile ruck
Leave the timer/watch at home and focus on form with this workout.
Workout 10
Ruck 2 miles
50 Clean & Jerks (using ruck)
Ruck 2 miles
This is a fun one-enjoy!
