Military-Inspired Exercises Have Many Benefits, Experts Say

Rucking, a physical activity that is growing in popularity, is much simpler than it might seem.

Inspired by a military training exercise, it involves walking while carrying a heavy load – usually in a backpack – to reap a range of health benefits.

As the weather cools, adding weight to your fall walk or hike can improve your workout, fitness experts say.

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Retired Army Green Beret Jason McCarthy founded his Florida-based company, GORUCK, based on the technique he learned in the service.

Inspired by a military training exercise, rucking involves walking while carrying a heavy load, usually in a backpack. (GORUCK)

The company has held more than 10,000 live rucking events since 2010, according to its website, and there are more than 500 independently owned GORUCK clubs around the world.

In an interview with Fox News Digital, the CEO called rucking “very simple” as it only requires putting weight on a backpack or “backpack” and walking.

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“It’s carrying weight,” he said. “Rucking is the basis of special forces training – or any infantry training, for that matter.”

“You gain weight, things get heavy – ammunition and guns and mortars and food and batteries and radios… and you have to transport it, so you’re ruining everything.”

Rucking has been linked to a number of health benefits, experts say. (GORUCK)

The concept of rucking dates back to hunter-gatherer days, McCarthy noted.

“The original backpack was any animal you brought to the tribe to eat for dinner and someone had to put it on their back and carry it,” he said.

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“Humans are uniquely built to carry like this, so this is not a fad, it’s not an exercise machine. It’s something we’re innately built to do.”

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Rucking can be considered “cardio for people who hate cardio,” McCarthy said, as it allows people to get their heart rate up without exerting too much energy.

“This isn’t a fad…it’s something we’re innately designed to do.”

The activity also has a much lower impact than other exercises, such as running, and can be reduced depending on the amount of weight added, he noted.

“It’s really accessible to everyone,” McCarthy said. “Get out and be more active.”

Rucking is “highly accessible,” says one fitness expert, as it can be done “almost anywhere…on trails, in the city or even on a treadmill.” (GORUCK)

McCarthy recommends that beginners “add a little weight, add a little challenge to your life — 10, 20, 30 pounds — and just carry it.”

An additional challenge is making noise while walking the dog or pushing children in the stroller, he said, with some additional weight in the backpack.

Maximizing rucking results

In a separate conversation with Fox News Digital, celebrity personal trainer Kollins Ezekh confirmed that rucking can increase cardiovascular endurance, strengthen muscles and improve posture.

Rucking engages the core, back, legs and shoulders, providing a “full-body workout” without much impact on the joints, according to the Los Angeles-based trainer.

Rucking engages the core, back, legs and shoulders, providing a “full-body workout” without much impact on the joints. (GORUCK)

“Rucking also burns calories, making it a great option for those who want to lose weight,” he said. “It’s simple, requires minimal equipment, and can be scaled up by adjusting the weight.”

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Ezekh recommended exercises for his personal training clients, especially those looking for a low-impact cardio option.

Wearing proper footwear and technique are key to minimizing risk, one trainer said. (iStock)

“Clients who have incorporated it into their routines have reported increased endurance, (as well as) improved posture and strength, particularly in the core and back,” he told Fox News Digital.

“It also adds variety to your workouts and complements other forms of exercise, like running or strength training.”

Risk-free rucking

While it can be an effective workout, Ezekh warned that poor rucking technique can pose risks.

“Carrying too much weight or not distributing it evenly can lead to poor posture, lower back strain or joint problems,” he said, noting that it’s best to start with a lighter load and slowly increase the weight.

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“The key is to progress gradually and keep an eye on your form, ensuring long-term injury-free sustainability,” he advised.

Rucking encourages people to move more while adding a little more challenge to a basic walk, the expert said. (GORUCK)

Proper footwear and technique are also key to minimizing risk, Ezekh said, ensuring weight is balanced and avoiding unnecessary strain.

The activity can be modified to suit almost any fitness level, the trainer noted — but seniors should consult a healthcare professional before trying it.