I tried the viral 'rucking' trend that helps time-poor parents get fit

Promising to burn 2-3x more calories than regular walking, I was curious to give it a go.

As parents, finding time to exercise can often feel impossible. But what if I told you there's a way to optimise your daily routine to get more bang for your workout buck without carving out extra time in the gym? 

Hint: there most definitely is, and I’m going to tell you all about it.

Welcome to the world of rucking, and more specifically, to RUKSAK, Australia's first official rucking brand.

If you’re chronically online like me, you’ve likely seen this viral trend all over your TikTok feed.

Fitnessy folks are donning these SAS-style weighted vests and heading into the great outdoors, and by the looks of their toned physiques, it’s clearly working wonders.

So, what exactly is it? And why can't you just chuck a couple of water bottles in a backpack instead?

Let’s get into it. 

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Image: RUKSAK

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What is rucking?

In simple terms, rucking means going for a walk where you add weight in the form of a rucksack or weighted vest.

While the concept initially started in the military, it’s now become mainstream and has been championed by athletes, health experts, and personal trainers worldwide.

It’s gained popularity because it’s easy to do, is low-intensity, and allows you to merge walking with the effectiveness of strength training, offering over two to three times the calorie burn than walking unweighted.

RUKSAK has two signature products, the 5kg RUKVEST, $159, and the 8kg RUKVEST, $189, which are great if you want to just grab your vest and go. They're designed to be comfortable, with soft iron technology and a unique sand and gel compound that moulds to your body, ensuring a balanced distribution of weight.

If you’re looking for more customisation, the RUKSAK Starter Pak - Lite, $349 and the RUKSAK Starter Pak - Heavy, $399 might be more up your alley. These packs, which look more like traditional backpacks, allow users to make incremental weight adjustments, meaning they can increase their load by just 1 kg at a time.

This feature is crucial for gradual, safe progress, especially for those new to fitness or mums returning postpartum.

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What are the benefits of rucking?

When it comes to benefits, there are almost too many to list... so here are just a few.

Weight loss

Rucking is arguably the best exercise to help people lose weight, as it burns fat while also preserving muscle. The more weight you carry, or the longer you walk, the more energy you expend and the more calories you burn.

Cardiovascular health

Rucking is an exercise that not only gets your heart pumping but also provides resistance training for muscles and bones. This combination is crucial to promoting cardiovascular health and preventing heart disease.

Ten weeks of rucking once or twice per week has been shown to significantly increase VO2max - an important measure of fitness and longevity. This is in part due to switching between Zone 1 and 2 Heart Rate zones, similar to interval training.

Posture and back health

If you spend too long at your desk hunched over like me, then you’re likely suffering from back problems or, at the very least, bad posture.

Believe it or not, carrying weight on your back is a great alternative to realign your posture, as the weight of the ruck pulls your torso backward and more upright, which is great for fixing posture.

Builds muscle

Scientists are realising that not having enough muscle can be far more dangerous than having an unhealthy scale weight. But if you’re not a fan of doing weights in a gym, then you’ll be happy to know that rucking improves functional fitness, meaning that it strengthens the muscles and movements that you regularly do in your day-to-day life.

Other benefits include improving bone density, increasing longevity and reducing stress and anxiety through time outdoors.

Why it’s great for women in particular

For women and mums in particular, rucking is especially beneficial as it allows a way to work out in a manageable yet impactful way. This means whether you're headed to the park, walking the dog or running errands, you're turning these moments into workouts without too much extra thought. 

“Rucking has door-to-door efficiency. No travel time, no class schedule to adhere to. You can literally ruck any hour of the day or night and for as much or as little as you like,” Chelsea Clifford, a specialist in women’s health and fitness, tells Kidspot. 

RUKSAK’s design also makes it helpful for postpartum women and those managing joint concerns or looking to increase their bone density.

“Improved bone density is particularly important for women,” notes Clifford, “given they are more prone to bone thinning and osteoporosis in their later years. Rucking makes incorporating strength training into your routine a no-brainer, without the stress of gyms or trainers.”

Image: Supplied

My review

Curious about the hype, I decided to test it out for five weeks to see if it was actually worth it.

Following the RUKFIT five-week plan, I started by wearing the 5kg RUKVEST on my morning walks. I decided to start slow and wear it on two walks that week just to see how my body would like it.

When I first tried it on, I was lulled into a false sense of comfort. It didn’t feel that heavy, so I thought to myself, this can’t be too hard.

How wrong was I.

After taking a selfie or two (it looks pretty snazzy, I might add), I headed out to the beach for a coastal walk.

After about five minutes, I understood why this thing burns so many calories! The vest itself was really comfortable and didn’t sit awkwardly or dig in, but boy, could I feel the weight! It was just an extra 5kg, but I was SWEATING.

After 30 minutes, I was well and truly done with it - in a good way.

The following week, I upped my routine to three times a week, making sure I hit around 6000 steps a day. When I broke it up, it meant I did around 15-20 minutes of walking three times a day. I even wore it shopping once, under a jacket, of course!

By this point, I started to really get into the swing of things. It felt like a second skin and almost became, dare I say it, enjoyable.

While I did go to the gym less, I think my knees definitely thanked me for the new routine.

Speaking of knees, as a keen bushwalker, I’ve suffered from the dreaded hiker’s knee for as long as I can remember. My physio told me that before I do any multi-day hikes with a heavy pack, I should train by doing weighted walks.

Apparently, this helps my knee joints get more accustomed to a heavier load than just my body weight, meaning it’s less of a shock to the system when I go to put on a 20kg+ pack.

With a New Zealand hiking trip planned for December, you bet I’ll be swapping a few more of my strength training sessions for rucking.

Image: Supplied

Come week three, and the plan instructed me that it was time to step it up a notch. I went on a 5 km walk around North Head, which is a beautiful bit of bush in Manly, with lots of uneven terrain and a few hills.

I won’t lie, the last few kilometres were a tad uncomfortable. My muscles felt fatigued, and each step became an effort. But it really forced me to connect my mind and body to ensure I was keeping good form and bracing my core to ensure I finished my workout as strong as how I started it.

Week four saw me tackling some stairs for a targeted hill session (I don’t recommend doing this on a 28-degree day!), and week five saw me go bush again and take my ruck for a long walk in nature.

I ended up doing a 10km walk in Muogamarra Nature Reserve, near Brooklyn, which is full of long, gradual fire trail climbs.

By this week, I had worked my way up to the long distance, so it didn’t feel as hard as you’d expect, probably because I had built some new strength from all the rucking I’d been doing.

After five weeks, I think I can say that I’m a full rucking convert now. Everyone loves a shortcut, and for me, rucking feels like the ultimate hack.

It’s the epitome of a work smarter, not harder, kind of workout, which, in the fitness industry, is pretty hard to come by.

Originally published as I tried the viral 'rucking' trend that helps time-poor parents get fit