The Rise of ‘Rucking’: How Walking with Weighted Packs is Becoming the New Fitness Trend

Over the past year, during brisk walks in local parks and trails, I’ve noticed something quietly transformative—a growing number of individuals striding confidently with backpacks laden heavier than you’d expect for a casual stroll. This is not just hiking; it’s rucking. Once a military training staple, rucking—walking with a weighted pack—has gracefully entered the civilian fitness world, and for many beautifully holistic reasons. As a holistic wellness expert and someone who embraces mindful movement, I find this trend profoundly exciting.

What Exactly is Rucking?

At its essence, rucking means walking while carrying weight in a backpack. The term is derived from “rucksack,” and in practice, it’s as simple as adding weight—usually between 10 to 30 pounds—to your pack before you head out for a walk. The movement requires no specialized gear (though specialized rucksacks do exist); a sturdy backpack and some reliable shoes suffice.

Unlike high-octane bootcamp trends, rucking is welcoming and adaptable. There’s no need to sprint or push your body to the limit; you meet yourself where you are, adding or reducing weight based on your capacity and comfort.

Why is Rucking Gaining Momentum?

In a world brimming with expensive gadgets and intimidating classes, rucking stands out for its gentle simplicity and profound benefits. After the isolating years of the pandemic, many of us are searching for accessible ways to rebuild our physical and mental resilience. Rucking offers a reconnection with the outdoors, a sense of purposeful movement, and a powerful reminder of our own strength.

“Rucking invites you to slow down, connect with your body, and nurture your mental well-being—all while quietly building strength.”

Its recent rise is hardly surprising when you consider how it fulfills a yearning for connection—to nature, to community (group rucks are wonderfully social), and to our own innate capability.

The Science-Backed Benefits of Rucking

Carrying extra weight while walking activates more muscles, burns more calories, and boosts cardiovascular health—without the pounding of high-impact exercise.

• Physical Strength: Rucking primarily works the posterior chain—your back, glutes, and legs—while also improving posture and core stability.
• Bone Health: The gentle added stress on your bones can promote density and reduce the risk of osteoporosis.
• Cardiovascular Boost: The added weight forces your heart and lungs to work a bit harder, but not overwhelmingly so.
• Mental Well-being: The rhythmic pace of walking, enhanced by the mindful presence required with extra weight, activates calm and focus.

I’ve heard from many clients and friends who find rucking meditative and empowering, helping to break the monotony of endless treadmill sessions or repetitive gym routines.

How to Get Started—Gently and Mindfully

One of the most beautiful aspects of rucking is its gentleness. Begin with a weight you can comfortably manage (a filled water bottle or a few books can do), and keep your walks on the shorter side until your body adapts. Listen to your body—if your back or knees signal discomfort, ease up or consult a professional before increasing your load.

Rucking is not about competition or maximizing speed. It’s about feeling the ground beneath your feet, appreciating fresh air, and experiencing your growing capability—step by step.

A Personal Note: Rediscovering the Joy of Simple Movement

As someone who has spent years researching and teaching holistic wellness, I’m delighted at the rise of rucking. It embodies everything I believe in: accessible movement, mindful self-challenge, and the gentle joy of being present in our own bodies. Whether you’re an athlete or just starting your fitness journey, a parent squeezing in movement while watching little ones at the park, or someone looking to reconcile movement with self-kindness, rucking meets you with open arms—and a weighted pack.

In a culture obsessed with intensity and aesthetics, rucking offers a refreshing industry pivot: fitness for strength, resilience, and happiness. Lace up, pick up your pack, and give yourself permission to discover strength in the simplest of steps.

— Dr. Rachel Bloom