Ease into it with 1-2 weekly rucking sessions. As you rapidly build endurance, you can start upping the frequency, but always listen to your body's need for recovery days.

Start at a comfortable, conversational pace around 17-20 minutes per mile. As your legs transform into rucking machines, aim for the military standard of 15 min/mile.

If you're under 150 lbs, kick things off with 10 lbs of resistance. Over 150 lbs? Grab the 20 lb plate. Remember, good posture is paramount - if you're straining, take some weight off
until your body adapts. Increase by 10 lb increments as you level up.

There's no need to go full mule. A maximum of one-third your bodyweight is a smart cap. This strikes the perfect balance of challenging your limits without courting injury. For bonus intensity, increase the distance or speed instead of weight.

Absolutely. Rucking strengthens every major muscle group - back, core, legs and glutes included. It's the ultimate full-body strength and endurance upgrade.

Rucking is a powerful calorie incinerator, torching at least 3X more calories than a casual stroll, while avoiding the joint stress of running. It's a low-impact route to simultaneous muscle building and fat burning.