I’ve spent years testing different workouts, and rucking keeps coming up in weight loss conversations.
But does walking with a weighted backpack really burn fat? Yes, it does, and I’ll show you exactly how it works.
This guide covers what rucking is, how many calories it burns, why it builds muscle, and how to start safely.
You’ll learn the science behind weight loss through rucking, real results people see, and common mistakes to avoid.
I’ve helped dozens of people lose weight through simple movement, and I’m here to give you straight answers based on experience and research.
What Is Rucking?
Rucking means walking with a weighted backpack. You add weight to a pack and walk at a steady pace.
Most people start with 10-20 pounds and go for 20-30 minutes. The added weight makes your body work harder than regular walking. Your heart rate goes up.
Your muscles engage more. You burn more calories with every step.
Soldiers have rucked for centuries to build endurance and strength. Civilians started adopting it around 2010.
Now it’s popular with regular people who want results without gym memberships. You don’t need special equipment. Just a backpack and some weight.
Rucking burns 400-500 calories per hour compared to 240 for regular walking. Running burns more, but it’s harder on your joints.
Rucking gives you cardio benefits without the impact. Your knees and ankles take less stress while you still get your heart pumping.
How Rucking Supports Weight Loss?
Weight loss comes down to burning more calories than you eat. Rucking helps you create that deficit. Add 20 pounds to your back, and you burn 50-70% more calories than regular walking.
A 180-pound person rucking burns roughly 420 calories per hour compared to 280 from walking. Three ruck sessions per week mean an extra 420 calories burned.
Your heart rate during rucking reaches 60-75% of your maximum. That’s the same zone runners hit during easy runs.
But unlike running, you can maintain a conversation while rucking. It’s sustainable cardio that doesn’t leave you gasping for air.
The weight on your back forces your body to adapt. Carrying 15-20% of your body weight builds lean muscle.
Every pound of muscle burns about 6-10 calories per day. Build five pounds of muscle, and you burn an extra 30-50 calories daily without trying.
Is Rucking Effective for Burning Calories?
Rucking burns serious calories when done consistently. A 30-pound ruck on flat ground burns 450 calories per hour.
Take that same ruck uphill, and you burn 600-700 calories. Your legs push harder. Your core stabilizes the load. All of this demands fuel from your body.
Here’s what you can expect:
- 150-pound person with 20-pound ruck: 380-450 calories per hour
- 180-pound person with 30-pound ruck: 480-550 calories per hour
- 200-pound person with 40-pound ruck: 550-650 calories per hour
These numbers assume a 3-4 mph pace on mixed terrain.
Three to four sessions per week will change your body. Ruck for 45 minutes four times weekly at 400 calories per session.
That’s 1,600 calories burned per week. Over a month, that’s 6,400 calories, nearly two pounds of fat. Combined with smart eating, people typically lose 1-2 pounds per week.
Strength Training Benefits of Rucking
Rucking isn’t just cardio. It builds functional strength you can use in daily life.
- Your calves, hamstrings, glutes, lower back, core, shoulders, and traps all engage during rucking
- Regular rucking builds lean muscle in your legs and back, boosting your resting metabolism
- You burn more calories even while sleeping, as muscle is a metabolically active tissue
- After a ruck, your body keeps burning extra calories for 12-24 hours during recovery
- A hard 60-minute ruck can burn an extra 50-100 calories during the recovery period
Is Rucking Low-Impact and Joint-Friendly?
Most people can ruck safely if they start smart and use good form.
Running puts 2.5 times your body weight through your joints with every landing. Rucking puts about 1.2 times your body weight through your joints.
If you weigh 170 pounds, running creates 425 pounds of force per step while rucking creates only 228 pounds. It has a significantly less impact. People with previous running injuries often run without pain.
You control everything in rucking. Start with just 10 pounds if needed. Walk at your own pace. Choose flat paths until you build strength.
If you can walk, you can ruck. Older adults do it. People with 50+ pounds to lose do it.
Most rucking injuries come from two mistakes: Too much weight or bad posture. Start light and keep your shoulders back. Keep the weight close to your body, not swinging around. Wear supportive shoes with good cushioning. Take rest days between sessions. Follow these rules, and injury risk drops dramatically.
Real Experiences and Expert Perspectives
The evidence for rucking’s effectiveness keeps growing from personal stories and research.
People consistently report losing 8-15 pounds in their first three months. The average is 1-2 pounds per week with consistent effort.
One person I know lost 32 pounds in six months by rucking four times weekly and fixing their diet.
Studies from the U.S. Army Research Institute found that rucking burns 30-45% more calories than walking at the same pace. Cardiologists often recommend it for patients who can’t run but need to lose weight.
You can ruck anywhere. Parks, neighborhoods, trails, even treadmills. People stick with rucking because it doesn’t feel like torture. Before you know it, 45 minutes passed.
How to Start Rucking for Weight Loss?
Starting right prevents injury and sets you up for success.
Recommended Starting Weight
Begin with 10-15 pounds for women and 15-20 pounds for men. This should feel noticeable but not uncomfortable. Use a bathroom scale to weigh your loaded pack. Don’t guess.
Add five pounds every 2-3 weeks as you get stronger. Stop increasing when you hit 20-25% of your body weight.
Frequency and Duration Guidelines
Start with two 20-minute sessions in your first week. Week two, do two 30-minute sessions. By week four, aim for three 45-minute sessions.
Give yourself at least one rest day between rucks. Eventually work up to 3-4 sessions per week at 45-60 minutes each.
Importance of Proper Backpack and Footwear
Get a backpack with padded shoulder straps and a waist belt. The belt transfers weight from your shoulders to your hips. Position the pack high so the weight sits between your shoulder blades. For shoes, choose trail runners or hiking boots with good arch support. Replace shoes every 300-400 miles to maintain cushioning.
How Long Does It Take to See Weight Loss Results?
Results vary by person, but patterns emerge when you track data.
In weeks 1-2, you feel the workout but see no visible changes. By weeks 3-4, clothes fit looser, and the scale shows 2-4 pounds lost. By weeks 5-6, you’ve lost 5-8 pounds and feel noticeably stronger. This assumes you ruck 3-4 times weekly and maintain proper nutrition.
Your starting weight matters. Someone with 80 pounds to lose drops weight faster than someone with 15 to lose. Sleep quality affects fat loss.
Stress levels matter because cortisol promotes fat storage. Consistency matters most. Four rucks weekly beats sporadic effort.
Healthy fat loss is 1-2 pounds per week. Set a goal of 8-12 pounds in three months. That’s achievable and sustainable. Focus on how you feel, not just the scale. Notice when climbing stairs gets easier. These wins matter more than pounds.
Potential Downsides of Rucking
Rucking is safe for most people, but watch for warning signs.
Key safety tips:
- Going too heavy too soon causes poor form, lower back strain, blisters, and knee pain
- Sharp pain anywhere is a stop signal. Dull aches are normal, but stabbing pain means injury
- Extreme fatigue lasting 24+ hours or trouble sleeping indicates you need more recovery
- See a doctor before starting if you have heart problems, severe obesity, or joint issues
- Get persistent pain checked out, and don’t push through legitimate injuries
Conclusion
Rucking works for weight loss when you do it consistently and pair it with smart eating. I’ve watched it change bodies and minds. Start light, ruck often, and give it time. The weight will come off.
Your strength will build. You’ll feel better in ways the scale doesn’t measure. Grab a backpack, add some weight, and take that first step.
Share your progress in the comments below. I’d love to hear how rucking transforms your fitness. If this helped you, pass it along to someone who needs a simple, effective way to lose weight.
Frequently Asked Questions
How much weight should I carry when rucking for weight loss?
Start with 10-20 pounds or about 10% of your body weight. Add 5 pounds every few weeks as you get stronger. Most people see great results with 20-30 pounds and don’t need to go heavier.
Can I run every day, or will that cause injury?
Rucking daily increases injury risk, especially for beginners. Aim for 3-4 times per week with rest days in between. Your muscles and joints need recovery time to adapt and grow stronger.
How many calories does rucking burn compared to regular walking?
Rucking burns 50-70% more calories than walking at the same pace. A 180-pound person walking burns 280 calories per hour, while rucking with 20 pounds burns about 420 calories per hour.
Do I need special gear to start rucking?
You need a backpack with padded straps and supportive shoes. Start with a regular hiking backpack and add weight using water bottles, books, or sandbags. Specialized ruck plates are optional but not required.
How long before I see weight loss results from rucking?
Most people notice changes in 4-6 weeks with consistent rucking and proper nutrition. Expect to lose 1-2 pounds per week on average. Some see results faster, others take longer, based on starting weight and diet.
