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FAQ
How Often Should I Ruck?
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.
How Fast Should I Ruck?
Start at a comfortable, conversational pace around 11-12 minutes per kilometre. As your legs transform into rucking machines, aim for the military standard of 9 minutes per kilometre.
How Much Weight Should I Carry?
If you're under 70kg, kick things off with 5kg of resistance. Over 70kg? Grab the 10kg 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.
Is There a Limit to the Weight I Should Carry?
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.
Can I Build Muscle From Rucking?
Absolutely. Rucking strengthens every major muscle group - back, core, legs and glutes included. It's the ultimate full-body strength and endurance upgrade.
Can Rucking Help Me Lose Weight?
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.