{"id":115808,"date":"2026-06-22T05:00:00","date_gmt":"2026-06-22T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115808"},"modified":"2026-06-23T12:57:36","modified_gmt":"2026-06-23T10:57:36","slug":"rucking","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/rucking\/","title":{"rendered":"What is Rucking? Here\u2019s all you need to know"},"content":{"rendered":"\n

We’re no strangers to walking with backpacks. In fact, we’ve been doing it for most of our lives.<\/strong> Back when we were kids, though, the focus was always on how we used them. Don\u2019t carry it on one shoulder, we used to hear. On TV and in newspapers, the concern was the weight of the books and the effect they might have later on. Don’t overload them. And don’t forget your posture.<\/p>\n\n\n\n

That was a long time ago. Fast forward a few years, and now we’re willingly putting backpacks on again. Only this time, it\u2019s on purpose. Thanks to a growing trend called rucking<\/strong>, more people are using it as a simple way to build strength and endurance. But what exactly is rucking, and is it worth a try? Let’s find out.<\/strong><\/p>\n\n\n\n

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What is rucking?<\/h2>\n\n\n\n

As you\u2019ve probably guessed by now, rucking is essentially walking with a heavy load on your back, usually in the form of a backpack filled with anything from a few kilos to more challenging weights.<\/strong><\/p>\n\n\n\n

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The principle is similar to using a weighted vest<\/a>, but rucking shifts the load to your back, which changes how your body stabilises and moves.<\/strong><\/p>\n\n\n\n

This military term originated in the United Kingdom and is derived from the German words “R\u00fccken<\/em>” (meaning “back”) and “Sack<\/em>” (meaning “bag”). So, in its origin, it\u2019s exactly what it sounds like: carrying weight on your back.<\/strong><\/p>\n\n\n\n

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A not-so-new trend<\/h2>\n\n\n\n

While TikTok can make it feel like a new trend, rucking is far from new. Variations of it date back to the Roman Empire<\/strong>, where soldiers were required to complete long marches carrying heavy loads before even handling weapons. The goal was simple: build endurance, resilience, and the ability to move efficiently as a group.<\/strong><\/p>\n\n\n\n

And it’s so effective that it’s still employed today. In fact, many military forces use loaded walking as part of their training. The best part? You can do it too \u2014 no military background required.<\/p>\n\n\n\n

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Benefits of rucking<\/h2>\n\n\n\n
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1 \u2013 Builds strength and endurance<\/h3>\n\n\n\n

Rucking sits somewhere between strength and cardio. Carrying weight increases the demand on your muscles, while walking keeps your heart rate elevated. <\/strong>The result is a steady and effective way to build both.<\/p>\n\n\n\n

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2 \u2013 Low impact, high return<\/h3>\n\n\n\n

Compared to running or high-intensity training, rucking is easier on the joints. You still get a solid workout, but with less stress on your knees and hips. <\/strong>That makes it a good option for longer sessions or active recovery days.<\/p>\n\n\n\n

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3 \u2013 Improves posture<\/h3>\n\n\n\n

Carrying weight properly forces you to stay upright. Your core engages, your shoulders align, and your body supports the load. Over time, this helps improve overall posture and body awareness.<\/p>\n\n\n\n

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4 \u2013 Accessible and flexible<\/h3>\n\n\n\n

No complicated setup. No fixed location. All you need is a backpack and some weight. You can do it outdoors, on your way to the gym, or even as part of your daily routine.<\/p>\n\n\n\n

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5 \u2013 Builds mental resilience<\/h3>\n\n\n\n

There\u2019s something simple about putting on a backpack and walking with it. It\u2019s not flashy, and it\u2019s not quick. But that\u2019s the point. Rucking teaches you to stay consistent, manage discomfort, and keep moving.<\/p>\n\n\n\n

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