Frequently asked questions

Rucking is walking or hiking with a weighted backpack. By adding resistance to a normal walk, it transforms an everyday activity into a full-body workout that builds strength, burns more calories, and improves cardiovascular fitness simultaneously. No gym, no complicated programming, no expensive memberships. Load up, step outside, and let every kilometre do the work. Our What Is Rucking guide covers everything you need to know.

Rucking is a specific subset of load-bearing walking focused on the training effect. Weight, pace, and distance are variables you deliberately manage to improve fitness. Hiking is broader, often focused on terrain and the experience of being outdoors rather than specific training outcomes. In practice the two overlap significantly and plenty of ruckers use hiking trails for their sessions. The main difference is intentionality. Rucking treats the weight as a training tool rather than a necessary part of getting from A to B.

For fitness outcomes, yes. Adding weight to your walk increases calorie burn meaningfully and introduces a strength stimulus that regular walking doesn't provide. Longevity researchers including Dr Peter Attia have pointed to load-bearing walking as one of the most efficient all-around fitness tools available for long-term health. Rucking is walking with the dial turned up, not a different activity altogether. If you already walk regularly, loading up a pack is the simplest upgrade you can make to your existing routine.

Yes. Rucking burns significantly more calories than regular walking while remaining low-impact compared to running. At moderate loads, most ruckers see calorie burn roughly double that of an equivalent unloaded walk, and heavier loads push that higher still. It also builds lean muscle that raises your resting metabolic rate, and it's sustainable enough to do consistently, which is what actually produces results. The combination of elevated calorie burn and the muscle-building effect makes it particularly effective for body composition over time. For the full picture, read our rucking for weight loss guide.

Yes. Rucking activates and strengthens multiple major muscle groups including your legs and glutes, core, back, and shoulders. Because you're moving under load for an extended period, it combines a strength stimulus with cardio in a single workout. The load recruits muscles in a way that regular walking doesn't, and over time you'll notice real strength gains particularly in your posterior chain and core. It's not a substitute for dedicated strength training if maximum hypertrophy is your primary goal, but for building functional, full-body strength alongside cardiovascular fitness, it genuinely delivers.

Rucking is well-suited to women at any fitness level, and particularly beneficial from 40 onwards. The load-bearing stimulus from walking with weight is one of the most effective ways to maintain and build bone density, which becomes increasingly important as estrogen levels decline. Research on weighted vest use in postmenopausal women has shown meaningful benefits for bone mineral density, and rucking delivers a comparable stimulus. Beyond bone health, rucking builds genuine strength in the legs, glutes, core, and upper back, all without the joint impact of running. The load is fully adjustable and the pace is self-directed, so it works for everyone from complete beginner to experienced fitness enthusiast.

Yes. It's one of the most accessible forms of exercise available because the load is fully adjustable, the pace is entirely self-directed, and the impact is far lower than running. You can start with a light load, walk for 20 minutes, and build from there at whatever rate suits your body. Our beginners guide is the right first stop.

Anywhere you can walk. Suburban footpaths, coastal tracks, bush trails, and parks all work. For inspiration, our guide to the best rucking routes across Australia's five capital cities covers Adelaide, Melbourne, Sydney, Brisbane, and Perth.

Start light, around 5 to 10% of your bodyweight, and walk at a comfortable pace for 20 to 30 minutes. Focus on posture: chest up, shoulders back, natural stride. Build duration before adding weight. Most people notice a genuine fitness effect within two to three weeks of consistent training. Our step-by-step beginners guide walks through everything from weight selection to progression.

For most people starting out, 5kg is the right entry point. It's light enough to maintain good form and build the habit of rucking without overloading your body early. As a general guide, aim for around 5 to 10% of your bodyweight when starting out. For someone weighing 80kg, that's 4 to 8kg, which makes our 5kg plate a natural starting point for most people.

From there, 10kg is a solid intermediate load that most people progress to within a few weeks to a couple of months, depending on how often they ruck and their existing fitness base. The 15kg plate suits experienced ruckers or those with a larger body frame who are ready to work harder from the start.

A useful progression principle: build duration before adding weight. Getting comfortable carrying your starting load for 45 to 60 minutes is a better foundation than jumping up in weight and cutting sessions short. Our beginners guide walks through the full progression. For a detailed breakdown of starting weights by body size, see our rucking weight guide.

A good rule of thumb is no more than one-third of your bodyweight. Beyond that, the risk of injury increases and the training benefits start to decline. If you want to make your rucks more challenging without adding more weight, increase distance, pace, or terrain gradient instead. Two 15kg plates gives you the maximum recommended load from our system at 30kg, which suits very experienced ruckers or those doing structured load-bearing training.

If you're new to rucking, one to two sessions per week gives your body time to adapt to carrying load without accumulating fatigue. As your fitness builds, three or four sessions weekly is a natural progression. Many experienced ruckers go four or five times a week because the low-impact nature means recovery is considerably faster than after running equivalent distances. Listen to your body and dial back if you notice persistent soreness, particularly in your knees or lower back. Our step-by-step beginners guide has a full progressive programme.

Start at a comfortable, conversational pace of around 11 to 12 minutes per kilometre. At that pace you should be able to hold a short conversation without gasping. If you can't, slow down or reduce your load first. As your conditioning improves you can build speed gradually. Many experienced ruckers aim for around 9 minutes per kilometre, which is considered the standard pace for a loaded march. The right pace is one where you're working but still maintaining good posture. The moment weight is forcing you to hunch forward or shorten your stride significantly, dial back the pace rather than pushing through with compromised form.

When done correctly, rucking is not bad for your back or knees. It's actually one of the more joint-friendly forms of exercise available. The load-bearing stimulus builds the muscles that support your spine, core, and posterior chain, which strengthens rather than strains your back with consistent training. On the knees, rucking at walking pace generates roughly 150kg of force per stride compared to around 400kg for running, so the joint load stays manageable even under significant pack weight. The key is starting light, keeping weight high and close to your back, and maintaining upright posture throughout. If you have a pre-existing condition, start with a lighter load and check with your physio before progressing.

A standard backpack is built to carry gear comfortably when lightly loaded. A purpose-built rucking backpack is engineered to carry sustained heavy load. The Ruckaway backpack has weight pockets positioned to centre load against your spine, a rigid internal frame that prevents the weight from shifting or pulling backward, and padding rated for the pressure a 15 to 20kg ruck creates over an extended session. A regular backpack with 15kg in it would dig into your shoulders and compromise your posture within minutes. This one is designed to make that load feel controlled and manageable from the first kilometre to the last. Take a look at the Ruckaway rucking backpack if you want to dig into the specs.

Yes. Any sturdy backpack and something heavy to fill it will get you started. The practical difference with a purpose-built rucking pack is in how the weight sits. A regular backpack distributes load from the bottom of the pack outward, pulling you backward and putting the work on your shoulders. A purpose-built rucking pack positions the weight high and flat against your spine using a rigid internal frame and elevated weight pockets, transferring load through the whole system rather than hanging off your shoulders. The longer the session and the heavier the load, the more noticeable that difference becomes.

Both work, and they suit different use cases. A rucking backpack is the better choice for longer sessions, heavier loads, hydration access, and carrying everyday items alongside your weights. A weighted vest distributes load more evenly around your torso, which suits shorter sessions, running, or bodyweight training. For most people building a consistent rucking habit, a backpack with purpose-built weight pockets is the more versatile tool. You can go heavier, carry water, and use it for everyday carry. A vest is a useful complement for variety, but it doesn't replace the backpack for distance rucking.

Start by putting the pack on and tightening the shoulder straps so it sits high and snug against your back. Then clip and tighten the sternum strap across your chest. This stops the shoulder straps from splaying outward and keeps the pack stable as you move. Finally, cinch the hip belt snugly around your hips. It does two jobs: it keeps the pack tight to your body to reduce bounce, and it takes some of the load off your shoulders. If the pack is moving around as you walk, tighten everything up. Our beginners guide has more detail on getting the fit right from day one.

Any supportive walking or trail shoe works well. The key is adequate cushioning and sole grip for the terrain you're covering. Running shoes work fine on sealed surfaces. For trails or uneven terrain, a trail walking shoe with more lateral support is worth considering. There's no need for specialised boots unless you're rucking on particularly rough or wet terrain. Avoid flat-soled fashion trainers. The extra load you're carrying amplifies any lack of support in the shoe.

Each pocket can fit a weight up to the size of our 15kg plate: 292mm (H) x 229mm (W) x 39mm (D). Our weights are designed to fit these pockets precisely, which keeps them flat against your back rather than shifting around as you walk.

The backpack has two weight pockets. You can configure them as follows:

• 1 x 15kg plate in one pocket
• 1 x 10kg + 1 x 5kg in one pocket
• 3 x 5kg in one pocket

With both pockets combined, the maximum load from plates alone is 30kg. The main compartment also accommodates everyday items alongside your weights, so it doubles as a practical daily carry bag.

Orders over $300 qualify for free shipping across Australia, excluding remote areas, WA, and NT. Your final shipping rate is calculated at checkout based on your location. Metro deliveries typically arrive in 1 to 3 business days, regional areas in 2 to 5 days, and remote locations, WA and NT in 3 to 6 days. Tracking details are sent once your order dispatches. We ship within Australia only.

We offer a 30-day return window from the date of delivery. Items must be unused and in their original packaging. To start a return, email hello@ruckaway.com with your order number and we'll walk you through the process. Return shipping costs are at the customer's expense. For items that arrive damaged, defective, or incorrect, contact us with photos and we'll sort it out promptly.

We accept Afterpay, PayPal, and all major credit and debit cards including Visa, Mastercard, and Amex.