Rucking strips fitness back to basics — just you, a weighted backpack, and movement. But like any training method, there's a right way to do it.
Load up your ruck too heavy? You'll burn out. Choose the wrong rucksack for rucking? Blisters and back pain are coming for you. Skip progression? You won't unlock rucking's full benefits.
This guide cuts through the noise to help you start rucking right and build lasting strength.
Step 1: Choosing Your Rucking Gear
The right gear can make or break your rucking experience. You don't need much to get started — any sturdy backpack and something heavy will get your first few rucks done. But once you start loading up seriously, gear matters.
Finding the Right Rucking Backpack
The main advantage of a dedicated rucking backpack is the built-in weight compartment, designed to hold plates flat against your upper back, high between the shoulder blades — exactly where you want the load to sit. On a regular backpack the weight shifts around and hangs low, pulling you backwards and straining your lower back.
A proper rucking pack also has an internal frame to maintain structure under load, wider padded shoulder straps, and materials built to handle weights that would destroy a regular backpack over time. Think of it like running in any shoes versus proper running shoes. You can do it, but you'll feel the difference.
Look for:
- A dedicated weight compartment that holds plates high and close to the spine
- An internal frame that maintains structure under load
- Wide, padded shoulder straps to distribute weight evenly
- A sternum strap and hip belt to stabilise and reduce bounce
- Durable materials built for repeated heavy use
Selecting Your Ruck Weight
The wrong type of weight can make rucking miserable. You need something compact, flat, and secure — purpose-made rucking weight plates are the cleanest solution. They don't shift mid-ruck, and you add them incrementally as your fitness builds.
As a starting point, aim for around 10% of your bodyweight. More practically:
- Under 70kg: Start with 5kg
- 70–90kg: Start with 5–10kg depending on fitness level
- Over 90kg or strong fitness background: 10–15kg
The goal early on is to nail your form and let your body adapt to carrying load — not to max out. Even if you're already fit, carrying weight on your back is a different stimulus to what your body is used to. Give it time.
What to avoid:
- Loose weights that shift around mid-ruck
- Anything with sharp edges
- Items that distribute weight poorly or sit low in the pack
Footwear
Your pack carries the load, but your feet do the work. Choose trail running shoes or lightweight hiking boots for varied terrain, and high-cushion trainers on pavement. Skip flat gym shoes — they offer no support under load, and you'll feel it on longer efforts.
Hydration
Bring water. On shorter rucks a regular bottle does the job, but for anything over 8km — particularly on exposed trails where water points are sparse — a hydration bladder is worth having. Ruckaway's hydration bladder holds 2 litres, sits neatly inside the pack without affecting weight distribution, and means you can drink on the move without stopping to take the pack off.
Step 2: Fitting and Loading Your Pack
A poorly fitted or loaded ruck throws off your balance and strains your back. Getting this right from the start saves a lot of discomfort later.
Loading
- Position weight high and close to your spine — between the shoulder blades is ideal
- Secure everything to prevent shifting during the ruck
- Tighten all straps so the pack sits flush against your back with minimal movement
Fitting the Pack
Put the pack on and tighten the shoulder straps first so the pack sits high and snug. Then clip and tighten the sternum strap across your chest — this stops the shoulder straps from splaying outward and keeps the pack stable.
The hip belt does two jobs: it keeps the bag tight to your body to reduce bounce, and it takes some of the load off your shoulders. Cinch it snug around your hips. If the pack is bouncing as you walk, tighten it.
💡 Mid-ruck tip: If your shoulders are burning, loosen the shoulder straps slightly to shift some load onto the hip belt temporarily. Once you've recovered, tighten back up. This is a useful tool on longer efforts — not the default setting.
If you're having to lean significantly forward to balance the pack, the weight is too heavy or sitting too low. Reduce the load or repack before continuing.
Step 3: Rucking Form
Good form prevents injuries and makes rucking feel significantly better, especially as load increases.
The basics:
- Shoulders back, chest up, head forward — not looking down at your feet
- Core gently engaged throughout
- Natural arm swing, relaxed hands
- Steps natural and comfortable — no need to overextend your stride
What you're avoiding is hunching at the waist or rounding your shoulders forward. A slight natural forward lean is fine — what's not fine is a significant lean that tells you the load is wrong or sitting too low.
Common mistakes:
- Hunching under weight — reduce load if you can't stay upright
- Pack bouncing — tighten your straps
- Overstriding — keep steps natural
- Gripping straps — stay relaxed up top
💡 The talk test: If you can't hold a conversation during your ruck, dial it back — either reduce the weight or slow the pace. Rucking should be challenging, not a sufferfest.
Step 4: Building Your Rucking Base
Start here and build slowly. Even experienced athletes need time to adapt to carrying load — it's a different stimulus to what your body is used to.
- Weight: ~10% of bodyweight (see the starting guide in Step 1)
- Distance: 2–3km
- Pace: Brisk walk — roughly 12–15 min per km
- Frequency: 2x per week to start
Once 3–4km feels comfortable at your starting weight, add weight in small increments — roughly every two weeks. Don't add distance and weight at the same time. Build distance first, then load.
Recovery matters, especially in the early weeks. Two sessions per week is plenty to start. Build toward every other day as your body adapts — but don't ruck every day, even when it starts feeling easy.
Anyone with existing lower back issues, knee problems, or bone density concerns should check in with a physio or GP before loading up. Start lighter and shorter than you think you need to regardless of fitness level — loading up too heavy too soon is how people get stress fractures.
Step 5: Level Up Your Rucking
Once the basics feel solid, progress smart:
- Master 5–6km before adding weight
- Increase load in 5kg increments, giving your body two weeks to adapt at each new weight
- Mix up terrain — hills, trails, and stairs all build different strength and keep sessions interesting
- Add strength training to support your rucking: goblet squats and lunges for leg strength, deadlifts for back and hamstrings, planks for core endurance, farmer's carries for grip and posture
When it comes to terrain variety, Australia has no shortage of options. From flat coastal promenades to serious bush climbs, every major city has routes suited to every level. Our guide to the best rucking routes in Australia covers Adelaide, Melbourne, Sydney, Brisbane, and Perth — useful whether you're after a beginner-friendly flat loop or something that'll genuinely test you under load.
Ready to Go
Rucking isn't complicated, but starting right makes all the difference. Get your gear sorted, focus on form, and progress gradually. Consistency beats intensity every time.
Questions? Drop us a line at hello@ruckaway.com — we're always keen to help fellow ruckers on their journey.
Now lace up, load up, and see what you're capable of.
Ready to get started? The Ruckaway rucking backpack is purpose-built for weighted training — with a dedicated weight compartment to hold plates high against your spine, an internal frame that maintains structure under load, and a hip belt to stabilise the pack and share the load.