Another day, another TikTok fitness trend – but this is one you might already be doing without even realising it. And while we’re on board with the totally-didn’t-realise-I-was-working-out style of workouts (aka NEAT – non-exercise activity thermogenesis), making rucking an intentional part of your exercise regime could be the simple solution you never knew you needed.

Never heard of it? Well, the US military fitness method turned TikTok super-trend has already garnered over 19 million views on the social media platform, and it’s easy to see why. 

If you’re after a low-impact strength and cardio workout that’s as enjoyable as it is good for you, look no further. 

By now, we’re all well aware of just how amazing walking is for us, and there are few things more grounding than a simple stroll in nature. But if you’re after a more intense workout – minus the impact of running or HIIT – you might want to try rucking.

Essentially, rucking is simply walking or hiking with a heavy rucksack on your back – not unlike using wearable weights.

“Rucking is a form of exercise that involves walking with a loaded backpack or weighted vest on your back,” explains ex-soldier and military fitness coach Farren Morgan. “This form of training originated in the military for soldiers to build strength, endurance and mental toughness. Nowadays, rucking is gaining popularity among fitness enthusiasts looking for a low-impact way to workout and improve their overall health.”

As such, it’s an easy and accessible way to take your walking up a level.

TikTok fitness trends are ten a penny, but rucking really could be a keeper. Just like walking and hiking, it has so many benefits for both our physical and mental health. 

“There are numerous fitness and health benefits to rucking,” says Morgan. “It’s a full-body workout that makes a great alternative to running or other high-impact activities.” 

It’s strength and cardio in one workout

Rucking qualifies as both a strength and a cardio workout, and research shows that when we combine these two activities, we supercharge the benefit.

Walking alone qualifies as cardio, and a brisk pace will have your heart pumping faster in no time, while the addition of weight from the backpack adds intensity and forces muscles to work harder, improving aerobic fitness.

“Rucking is a full-body workout that engages your legs, core and upper body muscles,” explains Morgan. “As you walk with a loaded backpack, your body has to work harder to maintain balance and stability, which increases your overall strength and stamina. Secondly, rucking is a great cardio workout that can help improve cardiovascular endurance.”

And it’s easy to increase (or decrease) the intensity of your ruck, by adding or removing weight as you go. Feeling fired up and energetic? Load a bit more into your backpack. 

It’s simple and inclusive

All you need to ruck is appropriate footwear and a backpack. You can really go to town and get a rucking-specific pack, but for most of us, a comfortable dual-strap rucksack will work just fine, and you’re likely to already have one of these somewhere at home.

There’s no previous experience required, so you can simply lace up your trainers and go – and you can do as little or as much as you want.

It’s great for posture and joints 

Wearing a backpack naturally pulls our shoulders backwards, creating the perfect posture for walking. And if you spend your days hunched over a computer screen, rucking offers an excellent counterbalance – you’ll find it almost impossible to round your shoulders while wearing a rucksack.

“Also, rucking is low-impact, which means it is easy on your joints and can be a better alternative to more intense forms of cardio,” adds Morgan.

It’s sociable

Just like walking and running, rucking is an ideal group activity. If you’re a fan of sociable workouts or need a way to stay accountable, you might want to consider joining a rucking group or just getting a group of mates together over the weekend. 

As you might have worked out, rucking really doesn’t need much preparation – and if you’ve ever walked home from the supermarket with a backpack full of heavy shopping, you’ve already done it.

But if you’re looking to turn rucking into part of an exercise regime, it’s worth taking a bit of time to make sure you’re prepared and safe to get started. 

“Beginners who start rucking should take it slow and listen to their body,” advises Morgan. “Start with shorter distances and gradually increase your pace and distance over time. Be sure to hydrate properly and take breaks if you feel fatigued or experience any discomfort or pain.

“Overall, rucking can be a great way to improve your fitness and health. However, doing it safely and correctly will help you gain the most from the exercise.”

Firstly, start light and go steady. There’s no point overdoing the weights or distance and having to stop, so have a think about how far you can comfortably walk, and add the weight in gradually.

You don’t have to invest in specialist rucking weights, either. Try loading your backpack with dumbbells, tinned food or books to start with and see how it goes.

“You will need a good-quality backpack or weighted vest and some weight plates or sandbags to add resistance,” says Morgan. “Start by adding a few pounds of weight and gradually increase the weight as you get stronger.” Alternatively, increase your speed to feel the burn.

Make sure the weight is evenly distributed across your back to ensure your posture is supported and to avoid any potential muscle strain – you should be aiming to have the weight between your shoulder blades.

Also, it’s important to check your footwear is suitable – particularly if you’re going to be walking on uneven terrain. You might want to invest in some supportive walking boots, or you can wear your usual trainers.

If all this sounds too much like hard work or you’re more of a gym-goer, remember there are no hard and fast rules to rucking. It can even be done on a treadmill in the gym or you can do some hill training right outside your own home. The main thing is that it works for you and you enjoy it.

Go ruck! 

Images: Getty