Why I Started Rucking in 2024 (And Why You Should Too)
I’ll admit it: I used to roll my eyes whenever someone brought up a new "biohacking" fitness trend. I’ve tried the intense HIIT classes that leave you feeling broken for two days, and I’ve attempted the 5 AM marathon training runs. But this year, I stumbled upon a fitness trend that is surprisingly simple, deeply practical, and completely changed my relationship with exercise.
It's called Rucking.
If you haven't heard of it yet, the concept is almost laughably simple: you put weight in a backpack (a rucksack) and you go for a walk. That’s it. It originated from military training, where soldiers march with heavy gear. But in 2024, it has absolutely exploded in the civilian fitness world. Here is why I strapped 20 pounds to my back, and why I’m never going back to a standard treadmill.
The Problem with Modern Cardio
For the longest time, my cardio routine consisted of either torturing myself on a stationary bike while staring at a wall, or trying to jog on hard pavement, which inevitably led to lingering knee pain. I knew I needed to improve my cardiovascular health (specifically, building that highly sought-after 'Zone 2' endurance base), but I dreaded the workouts.
Then I heard Peter Attia and other longevity experts talking about the unique benefits of rucking. They described it as the perfect hybrid: it provides the cardiovascular benefits of running, but with the strength-building and posture-correcting benefits of weightlifting—all while being incredibly gentle on your joints.
My First Month of Rucking
I started simple. I didn't buy a fancy weighted vest or a specialized rucksack right away. I took an old, sturdy laptop backpack, wrapped two 10-pound dumbbell plates in a towel so they wouldn't shift around, and went for my normal evening walk around the neighborhood.
The first thing I noticed was my posture. When you have 20 pounds pulling slightly back on your shoulders, you naturally puff your chest out and engage your core to stabilize the load. It physically forces you out of the 'computer slouch' we all develop from sitting at desks all day.
The second thing I noticed was my heart rate. Normally, walking my dog barely registers on my smartwatch as exercise. But with the added weight, my heart rate steadily climbed into the 110-120 BPM range. I was sweating, breathing slightly heavier, but I could still easily hold a conversation. It was the perfect Zone 2 cardio workout, achieved simply by walking.
Why Rucking is Actually Genius
After a few months of making this a regular habit, the benefits have become undeniable. Here is why I think rucking is the most accessible and effective fitness trend right now:
- It Combines Strength and Cardio: You aren't just burning calories; you are building serious functional strength in your glutes, hamstrings, back, and core. My legs feel significantly stronger going up stairs now.
- It's Low Impact: Running sends a shockwave equal to three times your body weight through your knees with every single step. Rucking is essentially just walking, meaning one foot is always on the ground. It is vastly superior for joint health, especially as we get older.
- You Can Do It Anywhere: You don't need a gym membership. You just step out your front door. I now ruck while listening to podcasts, taking work calls, or walking to the grocery store. It seamlessly integrates into daily life rather than forcing me to carve out a separate "gym time."
How to Get Started Safely
If you want to try it, please don't throw 50 pounds in a bag on day one. Your shoulders and traps need time to adapt to bearing weight.
Start with about 10% to 15% of your body weight. If you weigh 160 pounds, aim for 15 to 20 pounds max. Use any sturdy backpack, but make sure the weight is secured high up between your shoulder blades, not sagging down by your lower back. Once you adapt, you can look into buying specialized rucking plates or dedicated rucksacks (like those from GORUCK), which distribute the weight much more comfortably.
I didn't expect a workout routine that basically amounts to "carrying heavy groceries" to be the thing that finally got me consistent with my cardio. But there is something deeply primal and incredibly satisfying about putting a load on your back and just moving forward. If you hate running but want the benefits, grab a backpack and give rucking a try this weekend. Your knees will thank you.
