Rucking, the act of walking with a weighted pack, is experiencing a remarkable resurgence in popularity, driven in part by its simplicity and effectiveness. This age-old exercise method has gained traction in urban and rural settings alike, appealing to fitness enthusiasts seeking a straightforward yet impactful workout. With over two million copies sold, the book *Outlive* by Peter Attia, MD has been pivotal in this revival, remaining on the New York Times Non-fiction Bestseller List for an astonishing 107 weeks, including a stint at the top position.
Attia’s work has inspired many to make significant lifestyle changes, particularly in their exercise routines. Among these changes is a renewed interest in rucking, which Attia reintroduced as a beneficial form of exercise. His influence coincided with a broader media spotlight; both *The New York Times* and the *Wall Street Journal* recently published articles discussing the appeal of “weighted vests,” often confusing them with rucking, which is distinct in its execution and intent.
Rucking is not limited to military training, though it is a fundamental exercise for armed forces worldwide. The practice stems from the term “rucksack,” referring to the military backpack used to carry supplies. Michael Easter, author of *The Comfort Crisis*, has long championed rucking. He emphasizes its evolutionary significance, asserting that while many people engage in running, few carry weights—a fundamental human capability. Easter explains, “When you look at modern fitness, running is common, but carrying weights, which we also evolved to do, is even more crucial.”
The benefits of rucking are substantial. According to Easter, this exercise can burn up to 30% more calories compared to walking without added weight, while also promoting muscle growth and improving bone density. Rucking combines cardio and strength training, providing a full-body workout that is less likely to result in injury compared to running.
The appeal of rucking lies in its accessibility. Individuals do not need specialized training to engage in this activity; even casual walkers can incorporate it into their routines. “Rucking is just more approachable and easier,” says Easter, who has been practicing this exercise for over a decade.
The academic perspective on rucking is supported by research from Daniel Lieberman, a Harvard professor and evolutionary biologist. His studies highlight the human capacity to carry weighted loads over long distances as a defining trait of our species. In his book, *Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding*, he underscores the evolutionary roots of rucking and its importance for human health.
Rucking differs from traditional backpacking in that it is intended specifically for exercise rather than merely functional carrying. Individuals can walk their dogs, stroll through neighborhoods, or hike while wearing weighted packs, all aimed at enhancing their fitness levels. The straightforward nature of rucking makes it an easy addition to daily routines, particularly for those who already enjoy walking.
The emergence of community-driven initiatives, such as those founded by GoRuck, has further boosted the popularity of rucking. The company has established numerous local ruck clubs across the United States, fostering social connections and providing a supportive environment for newcomers. Jason McCarthy, a former special forces soldier and founder of GoRuck, emphasizes that rucking can be performed anywhere, whether in cities or nature. “You can train wherever you are,” he notes, highlighting its flexibility.
Research indicates that carrying a weighted pack can enhance calorie burning significantly. A recent article in the *Wall Street Journal* reported that carrying 10% of one’s body weight can increase calorie burn by 8.5%, while carrying between 20-30% of body weight can elevate that figure to nearly 32.2%. Such findings underscore the effectiveness of rucking as a means to boost physical fitness.
While rucking is not a substitute for traditional strength training or other forms of exercise, it serves as an excellent complement. As fitness routines evolve, rucking offers a simple, effective, and social way to enhance overall health. Easter notes, “I’m already going to go for a walk or walk the dog, so I might as well throw on the pack and get a lot more benefit from the walk.”
As rucking continues to gain traction, its integration into mainstream fitness culture reflects a broader shift towards accessible, efficient exercise methods that resonate with a diverse audience. Whether as a solitary pursuit or a community activity, rucking presents an opportunity for individuals to improve their health while reconnecting with a fundamental aspect of human movement.
