Why rucking is the best workout you (still) aren't doing
Imagine: the sun rises over a quiet forest path, the dew glistens on the leaves, you feel your breathing deepen as you walk briskly. On your back, you carry not an ordinary backpack, but a well-filled rucking backpack. With every step, you feel the weight pulling a little on your shoulders, your core engaging, your legs working just a bit harder. This is not an ordinary walk. This is rucking.
What is rucking?
Rucking may sound like a military term, and it originally is. Simply put, rucking is walking with extra weight on your back. It comes from the English word rucksack (backpack), and was used in the military for years as training for endurance, strength, and mental resilience. Today, rucking is finding its way to everyday people, and for good reason.
The beauty? Rucking is simple but powerful. You don't need a gym, no complicated machines. Just a sturdy pair of shoes, a bit of open space, and a solid, well-filled backpack.
Is rucking healthy?
Absolutely. Rucking combines the benefits of walking with resistance training. You train your cardiovascular system, burn more calories than with regular walking, and strengthen muscles in your legs, core, shoulders, and back. And perhaps most importantly: it is low-threshold and accessible to almost everyone.
The extra weight makes your body work harder, without the impact you get from running or jumping. Therefore, rucking is also gentle on your joints. Ideal for those who want to build strength without risk of injury.
What do you train with rucking?
With rucking, you literally train from head to toe:
- Leg muscles: Walking with weight is an excellent stimulus for your quads, hamstrings, and calves.
- Core: To keep the weight stable, your core muscles must constantly engage.
- Back & shoulders: Carrying weight strengthens your postural muscles and shoulder girdle.
- Endurance: Because your body has to work harder, your fitness improves significantly.
And all that without having to sweat for hours in the gym. Sounds good, right?
How many kilos should I start rucking with?
Starting with rucking is easy, but there are some guidelines. If you are just starting, it's smart to start light. A good starting point:
- Beginners: 5 to 10 kg
- Intermediate: 10 to 15 kg
- Advanced: 15 to 25+ kg
Above all, listen to your body. Build up gradually. You don't have to run a marathon with a heavy backpack to experience the benefits.
The key to success: your equipment
Rucking is simple, but it does require the right equipment. A regular backpack is often not designed to carry weight stably and comfortably. Fortunately, there are backpacks specially made for this form of training.
An example of this is the ZEUZ Rucking Backpack. This bag is designed with both functionality and comfort in mind. Made from 1000D Cordura nylon, with a maximum load capacity of 30 kg, this backpack is literally built to be loaded. Thanks to padded shoulder straps, lumbar support, and an internal frame sheet, the bag remains stable. Even on longer hikes or heavier training sessions.
And the best part: the bag comes with a complete set of weight plates (5, 10, and 15 kg), so you can start right away at your level and easily build up. Add the smart compartments, water resistance, and the tough, tactical design, and you understand why this bag is increasingly appearing in forests, parks, and ruck events.
TIP: Rucking only becomes truly comfortable and effective when you use gear that moves with your body. The ZEUZ Rucking Backpack is a gamechanger in this regard. Want to try something different? Check out our Tactical Gewichtsvest. It goes up to 16.5 KG and acts as a real challenge for your workout!
Rucking in action: the Hero workout Chad
One of the best-known ways rucking has found its way into the world of functional fitness is through the hero workout "Chad". This workout is a tribute to Navy SEAL Chad Wilkinson and is intended to raise awareness about PTSD and suicide prevention among veterans. It is both a physical and mental test, and rucking plays a central role.
The workout is simple but tough:
- 1000 step-ups on a 20" box with 20 kg in your rucking backpack
It sounds simple, but the combination of repetition, weight, and mental focus makes it one of the toughest hero workouts there is.
Many athletes do this workout annually on Veterans Day (November 11) or even organize events around it. It's a powerful way to show respect and push your limits.
TIP: The ZEUZ Rucking Backpack is perfectly suited for workouts like Chad. Thanks to the stable fit, carrying comfort, and adjustable weight options, you can safely and effectively perform this hero workout — whether you do it solo or in a group.
Rucking in the wild: more than just training
What makes rucking special is that it's not just a workout: it's an experience. You get outside, clear your mind, feel your body working. You see places in your surroundings that you never noticed before.
For some, rucking becomes a meditative walk. For others, an intense workout. For others still, a social moment, because you can easily ruck together. Even with a dog, or your partner.
And when you're done? You'll feel it. Not just in your muscles, but also mentally. It's that pleasant fatigue, that feeling that you've really done something. That you've pushed your limits. And maybe even more importantly: that you had fun.
TIP: Personalize your Rucking Backpack with our unique ZEUZ patches.
Start rucking today!
So. What's stopping you? Put on those shoes. Fill that backpack. Start light, walk around your neighborhood, build up. Before you know it, you'll be looking forward to your next session.
And if you want to do it right, invest in a bag that grows with you. The ZEUZ Rucking Backpack is for serious athletes, adventurous hikers, and everyone in between. Or go for the Tactical Gewichtsvest from ZEUZ. This also provides enough challenge during your rucking workout!
Whether you're training for strength or endurance, for yourself or a goal, one thing is certain: rucking changes not only your training but also your mindset.
