Rucking is a fitness activity where you walk or hike with a weighted backpack (ruck). It’s a simple, low-impact way to build strength, endurance, and cardiovascular fitness.
How is rucking different from hiking?
Rucking includes extra weight, making your hike more challenging. It burns more calories and builds muscle compared to standard hiking.
How much weight should I start with?
Start with 5–10 kg (roughly 10–20% of your body weight). Focus on good posture and increase the load gradually as your strength and endurance improve.
Is rucking safe for beginners?
Yes. Rucking is beginner-friendly and easier on the joints than running. Just make sure your gear fits well and increase weight and distance slowly.
What gear do I need to start rucking?
To get started, you’ll need:
• A sturdy rucking backpack (Everyday Rucker 1.0)
• Weights (ruck plates, sandbags, or water bottles)
• Comfortable shoes or hiking boots
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Is rucking good for weight loss?
Yes. Rucking burns more calories than walking and builds lean muscle, making it a powerful tool for fat loss and overall fitness.
Can I ruck on Australian trails?
Absolutely! Australia’s trails, beaches, and bush tracks are perfect for rucking. Just check your local trail regulations before rucking in national parks.
What’s the difference between a rucking backpack and a regular backpack?
A rucking backpack is designed to handle heavy loads comfortably. It features reinforced stitching, weight plate pockets, and extra padding for shoulders and back.
Is Rucking ok for your back?
Rucking can be good for your back when done with proper form and appropriate weight. Here’s how it benefits your back specifically:
✅ 1. Builds Core & Postural Muscles
• Carrying a weighted pack forces your core, lower back, and stabilizer muscles to engage more than regular walking.
• Strengthening these muscles improves spinal support and overall posture, reducing the risk of back pain.
✅ 2. Promotes Proper Posture
• When done correctly, rucking encourages you to stand tall, keep your shoulders back, and engage your core, all of which support spinal alignment.
• Over time, this can correct poor posture habits like slouching or forward head tilt.
✅ 3. Low-Impact Load Bearing
• Unlike running, rucking is low impact but still loads the spine slightly, stimulating bone density and muscle growth without jarring your joints.
✅ 4. Enhances Back Endurance
• The steady, consistent resistance helps build endurance in your back and shoulder muscles, making everyday tasks like lifting or sitting for long periods easier and less painful.
⚠️ But Take Note:
• Too much weight, poor backpack fit, or bad posture can strain your spine.
• Stick to 10–20% of your body weight and use a ruck with a hip belt and tight straps to keep the load close to your body.