Rucking is the practice of walking with a weighted backpack — a simple, scalable, and highly effective form of exercise that’s gaining attention for its powerful impact on overall health. Originally rooted in military training, rucking has been adapted for everyday use, combining cardiovascular movement, resistance training, and mind-body wellness in one accessible workout. In essence: you walk, you carry weight, and your body gets stronger and healthier. Whether you’re strolling through urban streets or hiking rugged trails, rucking offers health benefits that go far beyond just burning calories — improving posture, boosting metabolic function, and supporting mental well-being along the way.
Why Rucking is a Functional Medicine Power Tool
As a functional medicine practitioner, I look at movement not just for its ability to burn calories but for its systemic impact on the whole person — mind, body, and metabolism. Here’s why rucking checks so many therapeutic boxes:
✅ It Supports Mitochondrial Health
The slow, steady, and weighted pace of rucking encourages aerobic energy production. This boosts mitochondrial efficiency — vital for those with metabolic dysfunction or inflammatory conditions.
✅ Improves Posture and Core Engagement
Unlike sitting on machines or slouching at a desk, rucking encourages a neutral spine, pulled-back shoulders, and a stable gait. Over time, this can correct postural imbalances, especially for tech-neck and forward-head posture.
✅ Strengthens the Musculoskeletal System
Rucking applies active resistance, meaning your body is under load the entire time. It builds functional strength in your glutes, hamstrings, shoulders, and back — while also stimulating bone density and joint stability without the high-impact wear of running.
✅ Supports Mental Health and Reduces Stress
Walking outdoors with weight isn’t just exercise — it’s somatic therapy. The rhythmic motion and outdoor exposure lower cortisol, improve heart rate variability, and support neuroplasticity. It’s excellent for people managing anxiety, depression, or burnout.
✅ Weight Loss
If weight loss is your goal, rucking offers a unique advantage by combining cardiovascular activity with resistance training. Because you’re carrying extra weight, your body works harder, increasing calorie burn more than walking alone — up to three times more calories depending on weight and pace. This dual-action helps accelerate fat loss while building lean muscle, which further boosts metabolism over time.
Plus, rucking supports better blood sugar control and insulin sensitivity, which are crucial factors for sustainable weight management. It’s a functional, full-body workout that fits into busy lifestyles, making it easier to stay consistent — a key factor in any weight loss plan.
✅ A Tool for Metabolic Flexibility
Rucking can improve insulin sensitivity, support fat oxidation, and help with weight management — especially in patients with metabolic syndrome, PCOS, or prediabetes. Unlike HIIT, it’s more sustainable for stressed or inflamed bodies.
Who Should Start Rucking?
Almost anyone — from weekend warriors to those just getting back into movement. It’s especially effective for:
- Busy professionals needing efficient movement
- People who hate the gym but love being outside
- Aging adults who need low-impact resistance
- Anyone working to improve insulin sensitivity
How to Start Rucking (Safely & Effectively)
Step 1: Choose Your Pack
Any sturdy backpack will do to get started. Over time, you might want to invest in a purpose-built ruck like GORUCK, which is available on Amazon for durability and comfort — but don’t let gear hold you back from starting today.
Step 2: Add Weight Wisely
Start with 10–15% of your body weight. You can use a few books, a dumbbell wrapped in a towel, or even a bag of rice — anything sturdy and safe. As you progress, consider investing in ruck plates, which are specially designed weights that fit securely inside your backpack. Ruck plates offer better durability, comfort, and balance compared to makeshift weights, helping you maintain good posture and get the most out of your rucking workouts. Remember to keep the weight close to your back and positioned toward the top of the backpack for optimal support.
Avoid carrying too much weight too soon. Excessive load can cause joint strain, fatigue, and poor posture. Gradually increase weight and distance over time.
Step 3: Start Moving
Walk at a brisk but comfortable pace, aiming for about 15 to 17 minutes per mile. Begin with 20 to 30 minutes, 1 to 2 times per week, and gradually increase your time and frequency as your body gets stronger and more comfortable with the movement.
Sample Rucking Routine (Beginner Friendly)
Week 1-2
- 2x/week
- 20 minutes
- 10-15 lbs
- Flat terrain
Week 3-4
- 2-3x/week
- 30-40 minutes
- 15-20 lbs
- Mix in light inclines or trails
Week 5+
- 3x/week
- 45-60 minutes
- 20-30 lbs
- Add intervals: 5-minute faster pace + 5-minute recovery pace
Optional: Add 10 bodyweight squats, push-ups, or lunges every 10 minutes for a hybrid strength/cardio session.
Functional Medicine Tips for Success
- Inflammation or joint pain? Stick to flat terrain and reduce weight. Pair rucking with anti-inflammatory support (turmeric, omega-3s).
- Low cortisol or chronic fatigue? If you have very low cortisol levels or are experiencing chronic fatigue, it’s important to take it extra easy. Start with very short sessions—around 5 to 10 minutes—and keep the weight light, under 5–10% of your body weight. Rucking is a hormetic stressor, meaning it challenges your body in a way that can be beneficial—but only if you don’t overdo it. To support your adrenal health and recovery, consider testing your adrenal markers to understand your cortisol levels better. Based on results, targeted supplements like adaptogens can help balance your stress response and improve energy. Check out our adrenal health test kit here. Listen closely to your body, prioritize rest, and gradually increase duration and weight only as your energy improves.
- Blood sugar issues? Try rucking after meals to support postprandial glucose control. Monitoring your blood sugar with a continuous glucose monitor (CGM) can help you understand how your body responds and optimize your timing for the best results. Learn more about our CGM program here.
The Bigger Picture: Rucking as Preventive Medicine
In a world dominated by sitting, screen time, and over-engineered fitness programs, rucking offers a return to primal movement. It trains the body how it was designed to move — with purpose, load, and rhythm.
No gym. No tech. Just you, gravity, and the open road.
Final Thoughts: Rucking for Real Life
If you’re tired of overcomplicated workouts, rucking offers a simple, powerful solution. It improves your physical, mental, and metabolic health — all while helping you reconnect with your body and your environment.
So grab a backpack, load it up, and go walk yourself into better health.
Ready to Make Rucking Part of Your Personalized Health Plan?
At our functional medicine practice, we work with clients to create simple, sustainable strategies that support long-term health — whether that means boosting energy, balancing hormones, improving blood sugar, or reducing inflammation. If you’re curious how rucking (and other whole-person tools) can fit into a holistic plan tailored to your unique needs, we’d love to connect.
Book a free Functional Medicine call to talk through your goals and see how we can support you. Together, we’ll create a lifestyle and movement plan that works for you — grounded in science, and built for real life.
👉 Book your Free Session here.
