Rucking for Beginners: A Complete Guide

Rucking, the practice of walking or hiking with a weighted backpack, is gaining popularity as a simple yet effective way to build strength, endurance, and overall fitness. If you’re new to rucking, how to ruck properly is important and you might have questions like: how long should I ruck as a beginner, how to get started, what weight to use, rucking benefits, and whether rucking truly builds muscle. This guide covers all you need to know to start your rucking journey.

How Long Should I Ruck as a Beginner?

As a beginner, it’s essential to start slow and ease into rucking to avoid overexertion or injury. A good starting point is to ruck for 20 to 30 minutes at a moderate pace (around 2.5 to 3.5 miles per hour). This duration allows your body to adapt to the added weight while still providing a challenge.

Once you’re comfortable with 30 minutes, gradually increase the duration or distance by 10% per week. For example, if you start with a 1.5-mile ruck, aim for 1.65 miles the following week. Listen to your body and adjust as needed.

How to Begin Rucking for Beginners

Starting rucking is simple, but preparation and consistency are key. Here’s a step-by-step guide:

1. Choose the Right Gear:

• Rucking Backpack: Use a sturdy backpack with padded straps and padded back panel for comfort.
• Weight Vest: Some women like the wrap around feel of a vest vs. a backpack. However, as you go up past 20lbs, a backpack will help manage the load better with a hip belt.
• Weight: Start with a manageable weight, such as a sandbag, weight plates, or even household items like books.
• Footwear: Wear comfortable walking or hiking shoes with good support.
• Clothing: Dress in active wear that is moisture-wicking to stay comfortable.

2. Set a Realistic Goals:

• Begin with a short duration or distance, such as 1 to 1.5 miles.
• Plan a route that is safe and familiar, preferably on flat terrain.
• Start with light weight to see how it feels during and after. Record it!

3. Warm Up and Cool Down:

• Spend 5-10 minutes warming up with dynamic stretches or a light walk.
• After rucking, stretch your legs, back, and shoulders to reduce soreness.

4. Focus on Form:

• Stand tall with a straight back.
• Keep your core engaged and take steady, deliberate steps.
• Avoid slouching forward or letting the backpack pull you backward. 

5. Build Consistency:

• Aim to ruck 2-3 times per week as you start.
• Track your progress!

What Rucking Weight Should I Start With?

For beginners, it’s recommended to start with a weight equivalent to 10-15% of your body weight. For example:

• If you weigh 150 pounds, start with 15-20 pounds.
• If you weigh 200 pounds, start with 20-30 pounds.

Use a lighter weight initially to help you focus on proper form and reduce the risk of strain or injury. As you build strength and confidence, you can gradually increase the weight by 5-10 pounds every few weeks.

Does Rucking Really Build Muscle?

Yes, rucking can help build muscle, especially in your lower body and core. The added weight engages multiple muscle groups, including:

• Legs: Rucking strengthens your quadriceps, hamstrings, calves, and glutes.
• Core: The weight challenges your core muscles, improving stability and posture.
• Upper Body: Carrying the backpack activates your shoulders, traps, and upper back.

While rucking is not as intense as weightlifting, it provides functional strength benefits and can complement a traditional strength-training routine. Additionally, rucking for fitness burns calories and improves cardiovascular health, making it an excellent all-around workout.

Final Tips for Beginner Ruckers

• Stay Hydrated: Bring water and electrolytes, especially for longer rucks or in hot weather.
• Listen to Your Body: If you feel pain or discomfort, stop and assess your form, weight, or duration.
• Progress Gradually: Patience is key to avoiding injuries and building lasting fitness habits.
• Have Fun: Enjoy the process, explore new trails, and invite friends to join yo!u!

Rucking is an accessible and rewarding fitness activity that offers both physical and mental benefits. By starting with manageable goals, choosing the right weight, and staying consistent, you’ll be well on your way to making rucking a staple in your fitness routine.

Find more recommendations in our blog posts for rucking backpack vs weight vest (or rucking vest) and how to properly and safely progress your training.

If you’re feeling lost or need camaraderie, get education and community in our Monthly Membership for only $17/mo! This includes early access to events before the public, exclusive discounts, private community, monthly LIVE calls for ruckers and leaders, and more! Learn more now!