Rucking is one of the most underrated ways to build strength, endurance, and mental toughness, but for some reason, it’s also surrounded by myths that scare people off. Maybe you’ve heard that rucking will ruin your knees, turn you into a human turtle, or that it’s basically just a military thing. Well, guess what? None of that is true. Let’s break down the biggest myths about rucking, one step at a time.
Myth #1: Rucking Will Destroy Your Knees
Ah, the classic “ruin your knees” argument. This myth gets thrown at runners, CrossFitters, and anyone who dares to lift something heavier than their car keys. The truth? If you ruck with proper form, it can actually strengthen your knees.
Rucking is a low-impact exercise compared to running because the weight slows you down, reducing the pounding on your joints. Studies have shown that moderate weight-bearing exercises like rucking can improve joint health and build stronger muscles around your knees, which protects them in the long run.
The key is to start light (don’t go grabbing a 50-pound plate on Day 1) and listen to your body. If your knees hurt, it’s usually a sign you need to adjust your weight, form, or terrain—not abandon rucking altogether.
Myth #2: Rucking Is Just Walking with a Backpack
This one makes ruckers everywhere collectively roll their eyes. Sure, rucking is walking with a backpack—but it’s also way more than that.
Rucking turns a simple stroll into a full-body workout. Carrying weight engages your core, shoulders, back, and legs all at once. It also cranks up your calorie burn compared to regular walking (you can burn up to 3x as many calories). So no, you’re not just taking a leisurely walk with your middle school Jansport loaded with textbooks. You’re training for strength, endurance, and resilience.
If you’re still skeptical, try throwing 20 pounds into a ruck and walking a few miles. Your legs and traps will let you know real quick that this ain’t no casual stroll in the park.
Myth #3: You Need to Be in the Military (or Look Like a Navy SEAL) to Ruck
Let me guess—you saw a dude with an American flag patch on his backpack and a tactical beard and thought, “This isn’t for me.” I get it. Rucking has military roots, and yeah, it looks intense, but here’s the deal: Anyone can ruck.
You don’t need to be in top-tier shape or even remotely tactical. The beauty of rucking is that you can start wherever you’re at. Whether you’re walking your dog with 10 pounds in your pack or training for a GORUCK Tough event with 40 pounds, it’s scalable to your fitness level.
Don’t let the camo vibes fool you—rucking isn’t exclusive to operators or Instagram influencers with abs carved out of stone. It’s for regular people who want to get stronger, lose weight, or just get outside without overcomplicating fitness.
Myth #4: Rucking Will Bulk You Up Like a Bodybuilder
Listen, unless you’re rucking 24/7 and eating chicken breasts the size of your face, you’re not going to “accidentally” get jacked from rucking. Building muscle takes a lot more than just walking around with weight on your back.
What rucking will do is help you build functional strength. Your legs will get stronger, your core will tighten up, and you might even notice your shoulders looking more defined. But you’re not going to wake up one morning and realize you’ve turned into the Hulk. If anything, rucking helps most people lean out because it’s a killer cardio workout that torches calories.
Myth #5: You Need Expensive Gear to Start Rucking
Sure, there’s a ton of fancy rucking gear out there, and you’ll definitely start drooling over GORUCK packs once you catch the rucking bug. But let’s be honest: You don’t need to sell a kidney to start rucking.
To get going, you need three things: a backpack, some weight (like books, water bottles, or DIY sanbags), and sturdy shoes. That’s it. Fancy rucksacks, weight plates, and MOLLE straps are awesome upgrades down the line, but they’re not a requirement for beginners.
Myth #6: You Have to Go Fast or Far to Get Results
Let’s squash this one right now: Rucking isn’t a race. You don’t need to be speed-walking like you’re late for a meeting or hiking 20 miles every weekend to see results. In fact, going to fast or too far is how most injuries happen.
Rucking works because it adds resistance to your walk. Even short rucks—like 20 minutes with 10-20 pounds—can have a big impact on your fitness over time. Start slow, build up gradually, and don’t worry about your pace or distance. It’s better to ruck consistently than to burn yourself out trying to hit some arbitrary goal.
Myth #7: Rucking Is Boring
If walking in circles on a treadmill makes you want to cry, I get it. But rucking? Rucking is anything but boring.
For one, you’re outside, soaking up fresh air, getting sunlight, exploring new trails, or walking through your neighborhood. Add in some music, a podcast, or even a buddy to chat with, and it’s suddenly way more fun than staring at a gym wall. Plus, there’s something deeply satisfying about carrying weight on your back—it makes you feel strong, capable, and a little like a badass.
Myth #8: Rucking Is Only for People Who Hate Running
Let’s clear this up right now: rucking isn’t just some anti-running movement. Sure, it’s a fantastic alternative for folks who don’t want to pound pavement at a sprint, but it’s not limited to the “I hate cardio” club.
In fact, rucking complements running really well. It builds leg and core strength, improves endurance, and conditions your body to handle stress—all things that can make you a better runner. Plenty of marathoners, triathletes, and even weekend joggers add rucking to their training plans for cross-training or active recovery.
That said, if you’re team No Running Ever, rucking gives you all the cardio benefits without making you feel like your lungs are about to revolt. So yes, rucking is for everyone, whether you’re running-averse or looking to level up your runs.
Myth #9: You Have to Be in Perfect Shape to Start Rucking
This myth drives me nuts because it keeps so many people from giving rucking a try. Rucking isn’t reserved for the super fit. It’s one of the most accessible workouts out there, no matter your fitness level.
The beauty of rucking is that you can start light, go slow, and work your way up. Can you walk a mile with a light backpack? Then congratulations—you’re already rucking. It’s an exercise that meets you where you are, whether you’re brand new to fitness or you’ve been hitting the gym for years.
Rucking is also perfect for people who are rebuilding their fitness, like after an injury or time off. It’s low-impact, easy to scale, and doesn’t require anything fancy to get started.
Myth #10: Falling Causes the Majority of Injuries
This one sounds legit, right? After all, if you’re walking with a heavy pack on uneven terrain, it’s easy to imagine face-planting into a pile of rocks or rolling an ankle. While falls do happen occasionally, they’re not the main culprit when it comes to rucking injuries.
The truth is, most rucking injuries are caused by overloading your pack, poor form, or doing too much too soon—not dramatic wipeouts. The repetitive strain from carrying too much weight or walking with bad posture is what typically leads to issues like lower back pain, knee discomfort, or blisters.
Final Bonus Myth: You’re Too Late to Start
Here’s the truth: you’re never too late to start rucking. Whether you’re 20 or 70, rucking can work for you. It’s simple, scalable, and built to fit your life—not the other way around.There’s no expiration date on fitness, and the best time to start rucking is always today. So what are you waiting for? Myths busted, pack ready—time to ruck up!
