Carrying a weighted backpack (often referred to as a “ruck”) involves walking or hiking with added resistance. This weight can range from a few pounds to upwards of 50 pounds or more, depending on the individual’s fitness level and goals. For example, military personnel frequently train with rucks weighing 45 pounds or more.
This activity offers numerous physical benefits, including improved cardiovascular fitness, muscular endurance, and bone density. It also presents a practical way to build strength and stamina, particularly for those preparing for physically demanding occupations or events. Historically, carrying heavy loads has been a necessity for soldiers and laborers, making it a time-tested method for developing functional strength and resilience.
