rucking 101 : how to start

No treadmill. No mirrors. Just you, a pack, and forward motion.

🎒 Rucking 101: How to Start

Strong mind. Strong body. One weighted step at a time.

Rucking is the most overlooked strength and conditioning tool for people who live in the real world. Here's how to start.

✅ Step 1: Choose Your Pack + Weight

Start Light:
⬩ Men: 20–30 lbs
⬩ Women: 10–20 lbs
Use a ruck plate, weight vest plate, sandbag, or even a few books wrapped in a towel — just make sure the weight sits high and snug.
If you're serious, grab a GORUCK Rucker or a pack with sternum and waist straps.

✅ Step 2: Dial in Fit + Posture

Tighten shoulder straps. Pack should sit between your shoulder blades, not hanging low.
Stand tall. Ribs stacked over hips. Eyes forward. Breathe through your nose.
Walk like you’re proud — because you should be.

✅ Step 3: Keep It Simple – Start with 20 Minutes

Beginner protocol:
⬩ 20–30 minutes, 2–3x per week
⬩ Flat terrain, steady pace
Focus on form, breathing, and feeling the load — don’t race.

✅ Step 4: Progress Over Time

After 2–3 weeks:
⬩ Add 5–10 minutes per session
⬩ Gradually increase weight by 5 lbs max
⬩ Introduce hills or stairs for variety

✅ Step 5: Recovery is Part of the Plan

Stretch calves, hip flexors, and low back post-ruck.
Rotate in light mobility or bodyweight training on off-days.
Hydrate and eat protein-rich meals to support muscle and joint health.

✅ Step 6: Integrate It Into Life

Ruck instead of scrolling after dinner.
Ruck while listening to audiobooks or mental training content.
Ruck on work calls. On errands. On walks with the dog.

✅ Step 7: Track the Gains You Can’t See

You’ll stand taller. Think clearer. Sleep deeper.
Rucking reduces anxiety, lowers blood pressure, and builds psychological resilience.
The scale may not change, but you will — mentally and physically.