If you’re looking for a way to elevate your daily walks and get even more benefit from them, you may want to try rucking — a TikTok fitness fad.
It’s well established that going for long walks and getting your steps in is a great way to get exercise and stay healthy, but what if there was a way to get even more out of those daily walks?
According to TikTok, there is, and it’s called “rucking.”
The trend involves carrying weight while you walk to increase the level of exercise of your stroll. To ruck, you can add any weighted item to a backpack, whether it’s a bag of cat food or a few dumbbells, and carry the bag as you walk to get a full-body workout.
@chrissy.putnam Have you ever heard of rucking? It is a great exercise to add a challenge to your walks/hikes with the added benefit of strengthing different parts of your body! I first heard about this after reading The Comfort Crisis by Michael Easter. I love the brand @GORUCK . . . . #weightloss #strengthtraining #rucking #exercise #weightlosstransformation ♬ original sound - Chrissy Putnam
While it originally originated from military ruck marches — soldiers carried weighted backpacks to increase their strength and endurance — the practice has become mainstream and has entered many individuals’ fitness routines in recent years.
While online content about the practice can be dated back to 2022, it’s seen growing online interest recently, with 28,000 Google searches in the past month alone and a 76% increase over the past year. Similar search terms including “weighted backpack” (+250%), “rucking benefits” (+200%), and “rucking workout” (+180%) have also been rising in the last month.
And on TikTok, creators constantly post videos about the pros of rucking, encouraging others to try it and sharing the benefits they’ve experienced.
@jennifer.chaney Yall. This is where change happens. Add a little weight to your normal walks and reap major benefits. @GORUCK NOTE: I’m not an expert. This is what I’ve learned and want to share in the event it helps someone else. I’m also not comparing actual military ruck marches to weighted walk. Rucking for the general public is BASED on what the military does… it’s the the same thing so don’t @ me. ❤️ #r#ruckingg#gorucke#easyexercisest#takecontrolofyourlifeo#outsideyourcomfortzonem#momsover40ontiktokm#momsover50ontiktokm#midlife ♬ Piano sleep LoFi slow midnight(808930) - Gloveity
The benefits
“Rucking is not only an excellent cardiovascular workout, but it also plays a significant role in building muscle mass,” says Kyle Crowley, MSc, a nutrition expert at Protein Works. “The added weight from the backpack increases the intensity of the exercise, engaging more muscles throughout the body.”
According to Crowley, rucking targets the muscles in the lower body including the glutes, hamstrings, and quads. The core muscles are also engaged as they work to stabilize the body under the added load. Over time, this increased muscle engagement can lead to noticeable gains in muscle mass and strength, he says.
Rucking also promotes muscle endurance, he adds, and can help improve overall muscular conditioning.
“The continuous effort required to carry the weight while walking or hiking mimics resistance training, making it an effective way to enhance muscle tone and build lean muscle,” Crowley says. “For those looking to maximize muscle growth, incorporating varied terrain and progressively increasing the weight in the backpack can further challenge the muscles and stimulate hypertrophy, while also improving cardiovascular health.”
The practice allows individuals to adjust the weight in their backpacks based on their fitness levels and goals. Crowley says this flexibility makes it accessible and suitable for anyone looking to enhance their fitness journey, no matter their current abilities.
Fitness on the go
Given that rucking only requires a backpack, something heavy, and your legs, it’s a practice that can easily be done on the go, whether you’re on vacation or at a music festival.
“Whether exploring new cities, hiking through national parks, or simply walking along the beach, carrying a weighted backpack can turn any stroll into an effective workout,” Crowley says. “Many travelers might already be rucking without realizing it, as they carry backpacks filled with essentials while sightseeing.”
If you’re looking to increase your physical activity while enjoying your holiday, you can intentionally add a bit more weight to your bag and be mindful of your posture and technique while carrying it.
At music festivals, many attendees are likely unintentionally rucking just by carrying a backpack filled with necessities such as water, snacks, and gear.
Staying on your feet all day and dancing while carrying said backpack offers a continuous, low-intensity workout, allowing people to get a strength and endurance workout without even noticing.
"Rucking is not just a trend,” Crowley says. “It's a smart and efficient way to stay fit, combining strength training with cardiovascular benefits and offering a holistic workout experience that is both challenging and rewarding."
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