What are the benefits of rucking?

Rucking can combine cardiovascular exercise with strength work, while also offering an outdoor, flexible way to move.

• Zone 2 cardio: A weighted walk can raise your heart rate while you cover ground, providing a cardio stimulus; the effort can be adjusted to stay at a conversational pace. 1 2
• Muscular strength and endurance: Carrying a pack loads the muscular and skeletal systems, adding strength work to the walk. Huberman also notes that hiking and jogging can build muscular endurance. 3 4
• Mood and stress: Getting outside for a ruck can provide time in nature, sunlight, and fresh air—benefits Huberman describes as part of his outdoor cardio routine. 5
• Social connection and motivation: Rucking can be done alone, with family, or with friends; going on a hike together can make it a way to spend time socially while moving outdoors. 6
• Minimal equipment and daily flexibility: A weighted backpack or even a strong sack can add load; a weight vest is not required. Walking with weight can also be scaled by adding weight or time gradually, and Zone 2 movement can be folded into everyday activities. 7 8