DIY Rucking: Build Your Own Weighted Workout on a Budget

Rucking, the act of walking or hiking with a weighted backpack, is a fantastic way to build strength, endurance, and cardiovascular fitness. Born from military training, rucking is now gaining popularity as a versatile and accessible workout. But specialized rucking gear can be expensive. That’s where the DIY approach comes in! This guide will show you how to create your own rucking setup, safely and effectively, using readily available materials and saving you money.

What is Rucking and Why DIY?

Rucking is more than just walking with a backpack. It’s a deliberate exercise that engages your entire body, improving posture, strengthening your back and legs, and boosting your calorie burn. It’s low impact, making it suitable for many fitness levels, and can be easily incorporated into your daily routine.

Choosing the DIY route for rucking offers several advantages:

• Cost Savings: Specialized rucking backpacks and weights can be pricey. DIY solutions utilize items you may already own or can purchase inexpensively.
• Customization: You can tailor your DIY rucking setup to your specific needs and preferences, adjusting weight, weight distribution, and backpack configuration.
• Accessibility: DIY rucking makes this effective workout accessible to everyone, regardless of budget or access to specialized fitness equipment.

STEP 1: Gathering Your DIY Rucking Gear

Before you start rucking, you’ll need to assemble your DIY gear. Here’s what you’ll need:

• A Backpack: Choose a sturdy backpack that fits comfortably and has padded shoulder straps and ideally a hip belt. An old hiking backpack, school backpack, or even a tactical-style backpack can work. Consider the volume and construction to ensure it can handle the weight you intend to carry.
• Weight: This is the core of your DIY ruck. Safe and effective options include:
  • Sandbags: Play sand, readily available at hardware stores, is a cost-effective option. Use heavy-duty trash bags to contain the sand, and duct tape to secure them and prevent leaks. See ITS Tactical’s guide on making sandbag pills for a detailed method.
  • Bricks or Pavers: Wrapped securely in towels and duct tape, bricks or pavers offer a solid, compact weight. Be sure to pad them well to prevent shifting and discomfort. As seen in this YouTube tutorial on DIY rucking weights, bricks can be a very budget-friendly option.
  • Water Bottles or Jugs: For beginners or lighter loads, sealed water bottles or jugs can provide adjustable weight.
  • Cat Litter: As suggested in a Reddit thread on DIY rucking solutions, sealed bags of cat litter can be a convenient and relatively clean weight option when properly secured.
  • DIY Ruck Plates: For a more plate-like weight distribution, consider making your own ruck plates from metal. TF VooDoo offers a guide on creating DIY ruck plates, though this requires more specialized tools and skills.
• Weight Distribution Material (Optional but Recommended): Towels, old clothing, or foam padding can help stabilize the weight inside your backpack and improve comfort.
• Duct Tape: Essential for securing sandbags, wrapping bricks, and reinforcing your DIY weights.

STEP 2: Constructing Your DIY Ruck Weights

Now it’s time to assemble your weights. Safety and security are paramount. Follow these guidelines:

For Sandbags:

1. Measure and Fill: Determine your desired weight. Start with 10-20 lbs for beginners and gradually increase as you get stronger. Weigh the sand as you fill the bags.
2. Double Bag: Use two heavy-duty trash bags for each sandbag to minimize the risk of leaks.
3. Seal and Tape: Tightly seal the inner bag, fold over the top, and then seal the outer bag. Wrap the entire sandbag generously with duct tape, ensuring all seams are covered.

For Bricks or Pavers:

1. Padding is Key: Wrap each brick or paver thoroughly in old towels or clothing to cushion it and prevent sharp edges from damaging your backpack or causing discomfort.
2. Secure with Tape: Use duct tape to tightly secure the padding around the brick.

General Weight Assembly Tips:

• Distribute Weight Evenly: Aim for balanced weight distribution within your backpack. Place heavier weights higher and closer to your back for better posture and stability.
• Secure Weights Tightly: Ensure your weights are snug within the backpack and won’t shift excessively during your ruck. Use towels or padding to fill empty spaces and stabilize the load.
• Test Your Weights: Before heading out for a long ruck, test your DIY weights with a short walk to ensure they are secure and comfortable.

STEP 3: Getting Started with DIY Rucking

Start Gradually:

Begin with a lighter weight and shorter distances. As Melissa Urban advises in her guide on getting started with rucking, even 5-10 minutes of rucking is a good starting point. Gradually increase weight, distance, and duration as your fitness improves.

Proper Backpack Fit:

Adjust your backpack straps for a snug and comfortable fit. The weight should sit high on your back, and the hip belt (if your backpack has one) should transfer some of the weight to your hips, reducing strain on your shoulders. Check out this YouTube video on packing a ruck for tips on proper backpack fitting.

Proper Rucking Form:

• Maintain Good Posture: Stand tall with your core engaged. Avoid leaning forward excessively.
• Walk with Purpose: Focus on a brisk walking pace. Rucking is not about speed; it’s about sustained effort under load.
• Listen to Your Body: Pay attention to any pain or discomfort. Stop if you experience sharp pain and adjust your weight or distance as needed.

Progressive Overload:

To continue seeing results, gradually increase the challenge. You can do this by:

• Increasing Weight: Add weight in small increments (e.g., 2.5-5 lbs at a time).
• Increasing Distance: Ruck for longer distances.
• Increasing Duration: Ruck for longer periods.
• Increasing Incline: Incorporate hills or stairs into your rucking routes.

Safety Considerations for DIY Rucking

While DIY rucking is cost-effective, safety must be your top priority:

• Weight Limits: Don’t overload your backpack beyond its capacity or your physical capabilities. Start light and gradually increase weight.
• Secure Weights: Ensure weights are securely packed and won’t shift or fall out during your ruck. Loose weights can cause instability and injury.
• Backpack Integrity: Regularly inspect your backpack for signs of wear and tear, especially stress points around straps and seams. Replace your backpack if it shows signs of damage.
• Listen to Your Body: Pain is a signal. Don’t push through sharp pain. Stop and adjust your setup or seek medical advice if needed.
• Hydration and Nutrition: Stay hydrated and fueled, especially on longer rucks.

Key Takeaways

• DIY rucking is a budget-friendly and customizable way to enjoy the benefits of weighted workouts.
• Use sturdy backpacks and safe, securely constructed DIY weights like sandbags, bricks (properly padded), or water.
• Start light, focus on proper form, and gradually increase weight and distance.
• Prioritize safety by ensuring secure weights, a properly fitting backpack, and listening to your body.

FAQ about DIY Rucking

What’s a good starting weight for DIY rucking?

Beginners should start with 10-20 lbs. Focus on getting comfortable with the movement and proper form before adding more weight.

Can I use a regular school backpack for rucking?

Yes, a regular school backpack can work for lighter weights and shorter distances. However, for heavier loads or longer rucks, a more robust hiking or tactical backpack with better padding and a hip belt is recommended.

Where can I find cheap materials for DIY rucking weights?

Hardware stores are great sources for play sand, bricks, and duct tape. Thrift stores or your own home may have old towels or clothing for padding.

How often should I ruck?

Start with 1-2 rucking sessions per week and gradually increase frequency as your body adapts. Allow for rest and recovery days.

Is DIY rucking safe?

Yes, DIY rucking can be safe if you follow safety guidelines, use common sense, and prioritize proper form and weight management. Always start slowly and listen to your body.

By following this guide, you can create your own effective and affordable DIY rucking setup and start enjoying the numerous fitness benefits of this challenging and rewarding activity. Get rucking!

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.

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