Rucking is a form of physical exercise that has been around for centuries and is still popular today. Rucking involves carrying heavy loads on your back, which can be a great way to improve your cardiovascular fitness and overall strength.
Is Rucking Once a Week Enough?
Rucking 1 to 2 times a week is enough for most people. Keep in mind that more does not equal better. If you do shorter rucks then you can do more but it is better to do 1 longer and one shorter ruck. Overdoing it can lead to injuries and that is not something anyone wants to deal with.
A longer ruck can be 5-15 miles with 10-15% (for beginners) of your body weight and for the shorter ruck, you can do 30 minutes or around 2 miles. Shuffle these and you will get in great shape without the risk of injury.
Experienced ruckers and athletes can do even 3-5 rucks a week but for beginners, it should be around twice a week for the best results.
2 Day Per Week Ruck Training Plan
You can try rucking only twice a week in addition to your regular cardio exercise. Once you get to your ideal level of fitness, you will continually use other forms of cardio and keep base levels through rucking. If you follow the routine for rucking described here, you will construct your rucking skills in around 6 weeks.
| Day | Distance | Weight |
| Monday | 1 mile | Start with no weight in your backpack |
| Tuesday | Another type of training | |
| Wednesday | 1.5 miles | No weight in your backpack |
| Thursday | Rest day | |
| Friday | 2 miles | 10lbs. Try to keep a pace of two miles per hour |
| Saturday | 2 miles | 15lbs. You can start adding more weight to your backpack |
| Sunday | Rest day |
In the program, we included 2 days with no weight in your backpack but you can skip these if you are not a complete beginner that is just starting rucking. They are there just to get used to rucking and providing an easier start.
For the next 5 weeks, all you have to do is just increase the weight you are carrying and the distance. You can increase the weight by 5 lbs each week and the distance by 1 mile. Also, don’t forget to alternate rucking training days.
If you feel like things are a bit too hard don’t rush it, take your time and adjust accordingly. Rucking is a marathon, not a sprint. Start slow and easy, it’s okay to take your time.
Any rucking exercise program is going to be tough work. This plan is designed to help you get going on your path to ruck fitness.
You can change things up by rucking on the beach or even uphill.
Rucking Once a Week Benefits
Rucking is a variation of the military march in which soldiers carry their gear over their shoulders. The purpose of rucking is to improve cardiovascular fitness, strength, and endurance. In addition, rucking can help to reduce the risk of injury.
Here are more rucking benefits:
Lower Risk of Injury
Rucking has become a popular way to train athletes and military members, but it also has benefits for the average person. Rucking once a week can help prevent injuries because it strengthens the muscles in your feet, ankles, and legs. It also helps improve your balance and coordination. Additionally, rucking is a low-impact exercise that is gentle on your joints.
Time Efficient
While rucking just once or twice a week can still leave you plenty of time for other types of workouts and rest days.
Rucking is a form of aerobic exercise that is simple, efficient, and can be done practically anywhere. A ruck is a weighted backpack that you wear while you walk or hike. Rucking once a week can improve your cardiovascular health, help you lose weight, and tone your body.
Strength and Endurance
When it comes to getting fit, there are a lot of options. You can go running, biking, swimming, or hitting the gym. But one activity that is often overlooked is rucking.
Rucking is walking with a weighted backpack. And it’s not just for military personnel or hikers. Rucking can be a great way to improve your strength and endurance. Rucking is a simple way to add resistance training to your routine.
When you walk with a weighted backpack, you are working your muscles harder than when you walk without one. This can help you build muscle and strength.
Rucking can also help improve your endurance. The more you ruck, the easier it will be to walk long distances with a heavy load on your back. If you are looking for a new way to get fit, give rucking a try.
Final Thoughts
In conclusion, it is important to keep in mind that rucking is just one form of exercise, and it should not be the only thing you do to stay healthy and fit. Try to mix it up with other forms of exercise, such as running, swimming, or weightlifting, to get the most out of your workout routine.
And lastly, always consult with a professional before starting any new workout routine.