Rucking, also known as yomping or tabbing, has its origins in military training, where soldiers march with heavy backpacks to build endurance, strength, and mental toughness. Today, it’s gaining popularity among people looking for an effective workout without gym equipment.
With growing endorsements from fitness experts and rising mainstream interest, this no-fuss exercise offers physical gains and potential mental health benefits. You might already be reaping the benefits of rucking without realizing it—carrying a backpack full of groceries home from the store or hiking with your toddler in a carrier are similar activities. But before you strap on that backpack, here’s what you need to know to get started safely.
From military to mainstream
The term “rucking” is derived from ruck marching, a core skill used by militaries since the seventh century B.C. However, it wasn’t until the early 2000s that rucking began transitioning into the civilian fitness world, largely thanks to companies like GoRuck.
Founded by Jason McCarthy, a former member of the United States Army Special Forces, GoRuck specializes in rucking backpacks and weights. The company reported a 65 percent year-on-year increase in Rucker 4.0 pack sales and a 44 percent growth in site sessions from 2023 to 2024. This surge reflects a broader trend, with Google searches for rucking steadily increasing over the past decade, particularly spiking around 2022 as people sought outdoor activities during the pandemic.
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What are the health benefits?
One of the main attractions of rucking is its simplicity and flexibility. It requires minimal equipment—a backpack and some weight—making it an excellent alternative for those who might find traditional gym exercises monotonous or inaccessible.
“We know that exercising in a gym environment isn’t for everyone,” says Jen Wilson, senior exercise and health practitioner at Nottingham Trent University, “but strength training should be for everyone. So, if you are someone who loves being outdoors, and the thought of going to the gym is just an absolute no-no, then adding some additional weight to your backpack…is a great way to improve your joint health and build a bit of strength and resilience.”
Several small studies suggest that rucking-like exercises can offer significant benefits, from being an effective training aid to increasing bone mineral density. It may also contribute to enhanced metabolic rates and overall cardiovascular health, Wilson adds.
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Rucking also offers potential mental health benefits, especially when done outdoors. Spending time in green spaces has been shown to reduce stress and improve overall well-being. Wilson says that while rucking outdoors is ideal, if “you feel safer on a treadmill or that’s your only option, then a treadmill is just as good.”
Rucking for beginners
Civilian rucking doesn’t need to be as intense as military training.
“Yomping (the British military term for rucking) isn’t to be taken lightly,” says Jeff Saayman, a former British Royal Marines Commando. “It can cause serious injury to the spine, neck, knees, hips, etcetera, if not done right.”
Wilson says anyone with a history of injury, particularly related to the knees or lower back or “mechanical back pain,” should seek professional advice before pursuing rucking.
“Start light, start short, gradually build up the duration, and then build the weight from there,” says Wilson. “I would start as light as 5-10 percent[of your] body weight.”
You don’t need specialized gear to start rucking—a backpack filled with books, water bottles, or tinned food works just fine. When using makeshift weights, Wilson recommends packing them uniformly to avoid rubbing or uneven distribution. “The hardest thing, I think, is getting the load distribution right and getting the backpack right,” says Wilson.
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For a more comfortable experience, consider weight vests or ergonomic backpacks with breathable backspace and waist belts to distribute the load evenly. Saayman also suggests wearing supportive boots instead of running shoes when carrying a heavy pack.
She recommends weight vests or ergonomic backpacks with breathable backspace and waist belts to distribute the load. When carrying a heavy pack, Saayman suggests supportive boots instead of running shoes.
Wilson says rucking is an exercise that can be neatly slotted into an existing routine. Begin on even terrain and initially limit rucking to once or twice a week to see how your body responds. “We do it when we go out with the dog,” she says. “It just it fits in with our lifestyle.”
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