One Year Into Rucking—and Still Going Strong
Just over a year ago, I started rucking.
At the time, walking my dog in a weighted vest earned me a few odd looks. I was usually the only one in the neighborhood wearing a weighted vest, and I’ll admit—it felt a little odd at first.
Fast forward to today, and it’s awesome to see this incredibly effective, low-barrier form of exercise gaining popularity. More people are strapping on vests, loading up backpacks, and hitting the sidewalks, trails, and parks. And I still love it just as much—sometimes I even choose it over my weekly run.
If you haven’t tried rucking yet—or you’ve heard about it but aren’t sure what the hype is about—this post is for you.
What Is Rucking?
At its simplest, rucking is walking with a weighted backpack or vest. That’s it.
You add resistance to your walk by carrying a load—books, sandbags, or weight plates—in a pack. The added challenge turns an everyday activity into a full-body strength and endurance workout, without needing to step foot in a gym.
5 Reasons I Still Swear by Rucking (One Year Later)
1. It Builds Mental Resilience
Rucking challenges more than just your muscles—it builds grit.
Whether it’s adding a few more pounds or pushing a longer route, rucking teaches you how to stay present and push through discomfort. That mental toughness doesn’t just apply to workouts—it carries over into how you manage stress, parent, lead, and live.
2. It’s Incredibly Accessible (And Doesn’t Take Much Time)
No gym membership. No complicated schedule. No fancy gear.
You just need a backpack, a little weight (start light!), and a route. It could be:
- 20 minutes in your neighborhood before work
- A lap around the soccer field during your kid’s practice
- A quiet walk through Sabino Canyon on the weekend
This makes rucking one of the most practical workouts for busy professionals and parents. You can do it alone or with a friend, in silence or while listening to a podcast.
3. It Builds Real-World Strength That Actually Matters
Unlike isolated exercises, rucking mimics how we move in everyday life—carrying groceries, wrangling toddlers, loading luggage, or doing home projects.
Rucking strengthens your:
- Core
- Back
- Shoulders
- Glutes and legs
…all in one efficient movement. It’s one of the best ways to build functional strength without having to “make time” for the gym.
At Telos Strength & Conditioning, we help busy adults train for real life through personalized coaching—rucking is one of the many tools we use.
4. It’s Low-Impact—but Great for Your Bones and Joints
Rucking is a weight-bearing exercise, which stimulates bone growth and helps maintain bone density—something we all need to prioritize as we age.
Unlike running, it’s low-impact and easy on the joints while still delivering serious benefits for your musculoskeletal system. It’s especially useful if you’ve had joint pain, past injuries, or are looking for a more sustainable long-term training option.
That’s why our 60+ strength program includes weight-bearing exercises and emphasizes rucking to support bone health and longevity.
5. It’s a Workout You Can Share
While rucking is great for solo mental space, it also makes a fantastic social workout. We’ve seen it firsthand with our Telos Ruck Club—a casual Sunday meetup that’s become one of the best parts of the week for many of us.
When you ruck with others, it doesn’t feel like a workout. It feels like movement, connection, and community.
How to Start Rucking (Even If You’re Brand New)
Here’s how to keep it simple—and safe—if you’re just getting started:
Step 1: Start Light
Use a backpack you already have. Add 5–10 pounds (books, water bottles, sandbags) and take a 15–20 minute walk. You should be able to breathe easily and maintain good posture.
Step 2: Choose Familiar Terrain
Sidewalks, flat trails, or local parks are great. Avoid steep hills or uneven paths early on.
Step 3: Progress Slowly
Add time or distance first—not weight. Once you’re comfortably walking 30–45 minutes, try increasing the load by 5 pounds.
Step 4: Use Good Shoes
Supportive walking or hiking shoes are best. Avoid anything too flimsy or worn-out.
Step 5: Listen to Your Body
You should feel challenged but not wrecked. If your back or joints feel sore in the wrong way, dial it back and focus on posture and pack position.
How to Keep It Going
- Schedule it like a meeting: Add it to your calendar once or twice a week.
- Pair it with something fun: A podcast, audiobook, or favorite playlist.
- Invite a friend: Accountability makes consistency easier.
- Track your progress: Weight, distance, and time—see how you improve over time.
Bonus: Join Our Ruck Club
If you’re local to Tucson, we’d love to have you at our Telos Ruck Club!
We meet Sundays at 6:30 am during summer at the Sabino Canyon Visitor Center for a 1-hour ruck. All levels welcome—especially beginners!
If you’re interested in joining our next ruck? Contact us and we’ll get you set up!
Final Thoughts
Rucking has helped me move better, clear my head, and build strength I can actually use in real life—and I think it can do the same for you.
It’s simple, scalable, and sustainable. And the best part? You can start today.Want more simple, effective ways to train smarter? Browse our latest fitness and nutrition articles.