Rucking
Loaded walking — builds work capacity and posture with almost no impact.
Choose an effort level
Easy
Walking with a light day pack.
Moderate
Hiking with a daypack, organised pace.
Hard
Hills with a 21–40 lb load, brisk.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Pack the weight high and close to the upper back.
- Tighten the straps so the load does not swing.
- Walk tall — the temptation is to lean forward under load.
- Start with about 10% of bodyweight and add gradually.
Common mistakes
- Loading far too heavy on the first outing.
- A loose pack that shifts and pulls the shoulders down.
- Rounding forward and loading the lower back.
A starter session
45 minutes with 10% of your bodyweight, on flat ground.
Who it may suit
Low impact but genuine spinal and shoulder loading. Progress the weight slowly.