Finding Your Perfect Ruck Weight: A Comprehensive Guide

Rucking, the simple act of walking with a weighted backpack, has exploded in popularity as a versatile and effective fitness activity. Whether you’re aiming to build strength, improve endurance, or simply enjoy the outdoors with a purpose, rucking delivers. But one question consistently pops up for beginners and seasoned ruckers alike: What’s a good weight for rucking?

If you’re searching for a magic number, prepare to be slightly disappointed. The truth is, there’s no one-size-fits-all answer. Determining the ideal ruck weight is a personalized process that depends on a variety of factors. This comprehensive guide will walk you through everything you need to consider to find the perfect weight for your rucking journey.

Why Does Rucking Weight Matter?

Choosing the right ruck weight is crucial for maximizing benefits and minimizing risks. Here’s why it’s so important:

• Enhancing Fitness Gains: The added weight in rucking increases the intensity of your walk, leading to greater calorie burn, improved cardiovascular fitness, and enhanced muscular endurance, particularly in your legs, core, and back.
• Promoting Strength Development: Rucking, especially with progressively heavier weights, can contribute to strength gains. It challenges your muscles in a different way than traditional weightlifting, building functional strength applicable to everyday activities.
• Preventing Injuries: Using too much weight too soon is a recipe for injury. Overloading can strain your joints, muscles, and back, leading to pain and setbacks. Starting with an appropriate weight and gradually increasing it is essential for safe progression.
• Maintaining Proper Form: Rucking with excessive weight can compromise your posture and walking mechanics. This not only reduces the effectiveness of your workout but also significantly increases the risk of injury. Proper form should always be prioritized over heavy weight.

Factors Influencing Your Ideal Ruck Weight

Several key factors play a role in determining the “good weight” for you. Consider these elements when making your decision:

1. Experience Level

Are you new to rucking or an experienced hiker or weightlifter? Your fitness background significantly impacts where you should start.

• Beginner: If you’re new to rucking or exercise in general, start light. Focus on getting comfortable with the movement and building a base level of fitness.
• Intermediate: If you have some experience with hiking, weight training, or other forms of exercise, you can likely start with a slightly heavier weight.
• Advanced: Experienced athletes or those with a military background may be able to handle heavier loads, but even then, gradual progression is key.

2. Fitness Goals

What are you hoping to achieve with rucking? Your goals will influence your weight selection.

• Endurance: If your primary goal is endurance and cardiovascular fitness, you might opt for a lighter weight and focus on longer distances and times.
• Strength: If you’re aiming to build strength and muscle, you’ll likely use a heavier weight and potentially shorter distances.
• General Fitness: For overall health and fitness, a moderate weight that allows you to maintain good form and ruck comfortably for a reasonable duration is ideal.

3. Body Weight and Composition

Your body weight and muscle mass play a role in how much weight you can safely and effectively carry. A common guideline is to start with a percentage of your body weight.

• Percentage of Body Weight: A frequently recommended starting point for beginners is 10-15% of your body weight. For example, if you weigh 180 pounds, 10-15% would be 18-27 pounds.
• Individual Variation: This is just a guideline. Muscle mass and overall fitness levels vary greatly, so listen to your body and adjust accordingly.

4. Distance and Terrain

The distance and type of terrain you plan to ruck will also influence your weight selection.

• Distance: Longer rucks generally necessitate lighter weights to prevent fatigue and maintain endurance. Shorter rucks can accommodate heavier weights.
• Terrain: Hills, uneven trails, and challenging terrain will make even lighter weights feel more demanding. Adjust your weight downwards for more challenging routes.

5. Ruckpack Quality and Fit

A well-fitting, high-quality ruckpack is essential for comfortable and safe rucking, especially with heavier weights.

• Weight Distribution: A good ruckpack distributes weight evenly across your hips and shoulders, reducing strain on your back.
• Comfort and Fit: Properly adjusted straps and padding are crucial for preventing chafing and discomfort, especially on longer rucks. A comfortable ruck makes a significant difference in how manageable the weight feels.

General Rucking Weight Guidelines and Starting Points

While personalization is key, here are some general guidelines and starting points to consider:

• Beginner Starting Point: Aim for 10-15% of your body weight or even less if you are completely new to exercise. For many, this might be in the range of 10-20 pounds for men and 10 pounds or less for women. It’s always better to start too light than too heavy.
• Military Standard (Reference Point): The US Army Expert Infantryman Badge (EIB) test includes a 12-mile ruck march with 35 pounds in under 3 hours. While this is a benchmark of military fitness, it’s not a recommended starting point for civilians. It highlights the demands of heavier rucking but should be approached with significant training and progression. (US Army Official Website)
• Michael Easter’s Recommendation: Author Michael Easter, who popularized rucking in the fitness world, suggests that for general health and fitness, 15 to 50 pounds is an ideal range. He also mentions that the heaviest you should regularly ruck with is approximately 1/3 of your body weight. (GORUCK Blog – A Deep Dive Into Rucking by Michael Easter) However, this upper end is for experienced individuals, not beginners.
• Listen to Your Body: The most crucial guideline is to pay attention to your body. You should feel challenged but not overwhelmed. Pain is a signal to reduce weight immediately.

Progressive Overload: Gradually Increasing Your Ruck Weight

To continue making progress and avoid plateaus, you’ll need to implement progressive overload. This means gradually increasing the demands on your body over time. Here’s how to apply it to rucking weight:

• Start Light and Focus on Time/Distance: In your initial rucks, prioritize getting used to the movement and building endurance. Focus on increasing your rucking time or distance before adding weight.
• Incremental Increases: When you feel ready to add weight, do so gradually. Increase by no more than 5-10% at a time. For example, if you’re rucking with 20 pounds, add 1-2 pounds in your next session.
• Weekly or Bi-Weekly Adjustments: Don’t increase weight every ruck. Allow your body time to adapt. Aim to increase weight every week or two, depending on your progress and how your body feels.
• Monitor Your Form: As you increase weight, constantly check your form. If you notice yourself slouching, leaning forward excessively, or struggling to maintain a comfortable pace, you may have added weight too quickly. Reduce the weight and focus on regaining proper form.
• Vary Weight Based on Goals: You don’t need to ruck with the same weight every time. You can vary your weight based on your planned ruck. For example, use a lighter weight for longer endurance rucks and a heavier weight for shorter, strength-focused sessions.

Practical Tips for Finding Your “Good Weight”

Here are some actionable tips to help you dial in your ideal ruck weight:

• The “Talk Test”: During your ruck, you should be able to hold a conversation, but it should be somewhat challenging. If you can chat effortlessly, you might need to increase the weight. If you’re gasping for breath and can’t talk, you might be carrying too much.
• Start with Household Items: If you don’t have weights, start with household items like water bottles, books, or canned goods in your ruckpack to experiment with different weights before investing in weight plates.
• Log Your Rucks: Keep a record of your rucks, including the weight you carried, distance, time, and how you felt. This will help you track your progress and make informed decisions about weight increases.
• Don’t Compare Yourself to Others: Everyone’s fitness level and experience are different. Focus on your own progress and what feels right for your body.
• Warm-up Properly: Always warm up before rucking, especially with weight. Include dynamic stretches and light cardio to prepare your muscles and joints.
• Cool-down and Stretch: Cool down after your ruck with static stretches to improve flexibility and reduce muscle soreness.

Key Takeaways

• Individualization is Paramount: The “good weight” for rucking is highly personal and depends on your experience, goals, body weight, and other factors.
• Start Light and Progress Gradually: Begin with a lighter weight than you think you can handle and focus on proper form and building endurance. Increase weight incrementally over time.
• Listen to Your Body: Pay attention to how your body feels. Pain is a warning sign to reduce weight. Challenge yourself, but prioritize safety and avoid overtraining.
• Focus on Form Over Weight: Maintaining good posture and proper rucking technique is more important than lifting heavy. Poor form increases injury risk regardless of weight.
• Experiment and Adjust: Finding your perfect weight is an ongoing process. Experiment with different weights, distances, and terrains to discover what works best for you and your goals.

Frequently Asked Questions (FAQ)

Q: What’s a good starting weight for rucking if I’m a complete beginner?

A: Start very light, around 10 pounds or even less. Focus on getting used to the movement and building a base. 10-15% of your body weight is a common starting guideline, but err on the side of caution and start lighter if you’re unsure.

Q: How often should I increase my rucking weight?

A: Not every ruck! Increase weight gradually, perhaps every 1-2 weeks, and only when you feel comfortable with your current weight. Focus on consistent, safe progression.

Q: What are the signs that I’m rucking with too much weight?

A: Signs include pain in your joints or back, significant muscle soreness that lasts for days, poor form (slouching, leaning excessively), extreme fatigue, and inability to maintain a conversation during your ruck.

Q: Can I use ankle weights instead of a ruckpack?

A: Ruckpacks are generally preferred for distributing weight more evenly across your body and engaging your core and back muscles. Ankle weights can put more stress on your ankle and knee joints and are not as effective for overall rucking benefits.

Q: Is it better to ruck with heavier weight and shorter distances or lighter weight and longer distances?

A: It depends on your goals. Heavier weight and shorter distances can build strength, while lighter weight and longer distances are better for endurance. A balanced approach incorporating both can be beneficial for overall fitness.

Conclusion

Finding your “good weight” for rucking is a journey of self-discovery and progressive adaptation. By understanding the factors that influence optimal weight, starting conservatively, and listening to your body, you can unlock the incredible benefits of rucking safely and effectively. So, load up your ruck, get outside, and start exploring your personal limits – responsibly and intelligently!

Written By:

Daniel Harrington

Chief Ruck Writer

Daniel Harrington, Chief Ruck Writer at RuckQuest, brings over a decade of experience in military training and fitness coaching, specializing in rucking techniques and strategies. With a passion for outdoor activities and a commitment to helping others succeed, he provides expert insights, comprehensive guides, and valuable gear reviews for ruckers of all levels.

More About the Author