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Pros and Cons of Rucking

Pros and Cons of Rucking

There is a recent trend in the fitness world that is gaining steam. It’s called rucking and it consists of carrying a rucksack with a weight in it on your back for long distances at a slow pace.

There are many benefits of rucking, but there are some drawbacks too. It involves walking on hard surfaces with weighted backpacks and has been used by military troops to prepare them for combat. There is a popular misconception that rucking is a new exercise regime, but in reality, it has been a part of the military for a long time.

Pros and Cons of Rucking

Many health benefitsImproper posture can lead to injuries
Easy to startTime-consuming
CheapIt takes time to see any benefits
Great community
Helps you prepare for the military

Let’s take a look at the pros and cons of rucking in more detail so you can decide if you should start this type of training.


There are many benefits to rucking. For example, it is a great way to work out and build endurance. It also provides a sense of community and teamwork as well as the opportunity to be outdoors.

Health benefits

There are numerous health benefits to rucking. One of the most common is weight loss, which can be accomplished through burning calories and toning muscles. Another benefit is that it improves your cardiovascular endurance and strengthens your core.

The activity provides a low-impact way to do some aerobic exercise, which can help reduce the risk of chronic diseases like heart disease and diabetes. Rucking also promotes mental fitness as it helps with memory retention and clarity of thought.

Easy to start

Rucking is an easy sport to get into that can be both enjoyable and challenging. It’s a great way to get in shape or simply to spend time outside. Many people are attracted to the idea of rucking for its low-impact nature compared to running, biking, or other high-impact activities.

If you are able to walk and own a backpack, then you can start rucking. There is no need for you to memorize different types of exercises. You need to maintain the proper posture and just walk.


Rucking is a cheap sport to start. You just need a backpack and sneakers or boots. To add weight, you can fill the backpack with rocks, sandbags, or bottles full of water. Some ruckers prefer to use military-grade weights and apparel, while others say they don’t really need them for their workouts.

So, the cost of starting could be 0 dollars, especially if you just want to try it out. This is great for anyone who wants the fitness benefits that rucking provides, without having to spend a lot of money to do so.

If you decide you enjoy rucking then you can invest in proper gear like a military-grade rucksack, boots, and weights.


pros and cons of rucking

Rucking is becoming an increasingly popular way to exercise among members of the military and civilians alike.

One of the most enjoyable aspects of rucking is joining a rucking community. You can meet new people and get in shape at the same time.

Helps you prepare for joining the military

A person has to be in good physical condition in order to join the military, and one way to prepare is through rucking.

This unconventional form of fitness training has roots in military-grade physical training. Rucking continues to be a tool to help prepare recruits for joining the military and can provide them with physical conditioning as well as mental toughness.


While there are many benefits, just like anything else, rucking has some cons too.


Rucking can end up being more difficult than expected if not properly paced or prepared for. It can also cause pain in the feet, knees, hips, back, or shoulders. This is because, while rucking is considered a low-impact sport, it can still cause muscle strains and other injuries.

The most common injuries are foot blisters, knee pain, ankle injuries, and stress fractures. While this sounds quite bad you can avoid all of these with a proper posture and good management of weight and the length of the route.


If you are going to the gym you will most likely work out for around 30 minutes. Rucking will take a lot more time than that.

It can take at least 4 hours for a competitive rucking event to end. As a beginner you can do just 1 hour but as you progress you will add more miles and time. The problem is that not everybody has enough time for that.

It takes time to see the benefits

Many people who are new to the idea of rucking never see the benefits that come from it. They usually don’t give it enough time to see that rucking is actually a great workout and will help them lose weight and tone their muscle groups.

Think about rucking as a long-term investment. It will take a while to see any benefits but it is well worth it if you can stay consistent.

Final Thoughts

In conclusion, one of the major pros of rucking is that it is an affordable and sustainable way of working out. Another big pro is that it can be done almost anywhere as long as you have the proper equipment.

The disadvantages to this activity are that some people don’t have the time it takes.

Whether you’re looking to improve your endurance, or just have a workout with a group of friends, rucking is an activity that should be considered.