Rucking: Turn Your Walks into Fat Burning, Muscle Building Workouts

At Prototype Training Systems, we’re always looking for practical, evidence-based ways to optimize your fitness—both physically and mentally. One of my personal favorites, something I've been doing consistently on and off for years, is rucking. I recently listened to a podcast with Michael Easter (author of "The Comfort Crisis") and Dr. Andrew Huberman (Neuroscientist at Stanford), and it inspired me to write about this. I share more on that below...

Rucking simply means walking or hiking with added weight—typically by carrying a loaded backpack. It originated from the military as a way for soldiers to carry heavy loads over long distances, a practice that dates back centuries. The term "rucking" itself comes from the German word "Rucksack," meaning backpack. While the practice is rooted in military necessity, it has recently gained even more popularity in the fitness world

It’s practical, effective, and incredibly accessible. If you're already walking regularly, you're already halfway there. Just grab a backpack, toss in some weight (sandbags, plates, or even heavy books), and you’re ready to ruck.

Let’s explore why rucking is valuable and how easily you can incorporate it into your current routine.

Physical Benefits: More Results from Your Walks

If you walk regularly for fitness or leisure, consider adding weight—here’s why:

• Greater Fat Loss & Muscle Retention:
  Research highlighted by Michael Easter (author of The Comfort Crisis) shows participants carrying weighted packs lost significantly more body fat and preserved muscle compared to regular walkers.
  
  
• Full-Body, Joint-Friendly Strength:
  Rucking strengthens your legs, core, upper back, and improves posture—all with lower impact than running or heavy lifting.
  
  
• Efficient, Zone-2 Cardio:
  It’s moderate-intensity, sustainable cardio perfect for fat loss, endurance, and cardiovascular health without unnecessary joint stress.
  
  

Real-World Evidence: The 12-Day Backcountry Rucking Study

A small pilot study of middle-aged backcountry hunters in Alaska—who carried heavy packs for 12 days—demonstrated impressive results:

• An average fat loss of about 7 pounds
  
  
• Muscle mass was preserved (or even increased) despite a daily caloric deficit averaging 2,150 calories
  
  
• Improved BMI, cholesterol, and metabolic markers
  
  

While the study’s sample was modest and specialized (no control group and a small number of participants), it clearly underscores one key takeaway: rucking under load delivers serious metabolic and physique benefits—far beyond standard walking alone (GORUCK, Pristine Ventures).

Mental Benefits: Resilience, Nature, and Community

Rucking isn’t just a physical exercise—it’s mental conditioning. Michael Easter points out on the Huberman Lab podcast:

“We’re the only mammal that can pick up a weight and carry it a long distance… and it absolutely shaped us into who we are.”

This evolutionary perspective emphasizes why rucking naturally builds resilience and mental toughness. From personal experience, the challenge of carrying weight during long walks or hikes teaches grit, perseverance, and provides a sense of achievement.

Additionally, rucking gets you outside, helping you reconnect with nature, which is scientifically shown to improve mental health and reduce stress. Plus, it’s inherently social—you can easily invite friends and family along, turning exercise into a community-building experience.

Hear it from the Experts: Easter and Huberman on Rucking

I highly recommend this Huberman Lab clip featuring Michael Easter. They break down exactly why rucking is such an effective and approachable training method:

Watch Now: How & Why to Ruck for Weight Loss & Strength | Michael Easter & Dr. Andrew Huberman

They discuss:

• Why rucking burns significantly more calories than regular walking
  
  
• How it effectively blends cardio and strength training
  
  
• Practical tips to start rucking safely and sustainably
  
  

Practical Tips for Adding Rucking into Your Routine

Ready to give it a try? Here’s a practical way to start today:

• Use what you have: Grab a backpack and start with 10–20 lbs (sandbags, weight plates, or household items work great).
  
  
• Begin gradually: Keep your pace comfortable—if you can talk while walking, you’re doing it right.
  
  
• Increment slowly: Add only a few pounds per week as your body adapts.
  
  
• Pair it with Prototype workouts: Supplement your strength and conditioning sessions by integrating rucking as low-impact cardio. Even after a training session!
  
  
• Make it social: Invite friends and family—turn it into a fun social activity.
  
  

Operation Triad: September 27, 2025

One of our long term members here at Prototype, Mark DiRienzo invited me to take part part in Operation Triad hosted by Green Beret Fitness on September 27, 2025—a fantastic community-focused rucking event that combines fitness, camaraderie, and the great outdoors. It's a 20+ mile ruck that crosses into Massachusetts, Connecticut and New York (hence the "Triad"). Check it out below, and if you're interested in participating let me know!

Learn More: Operation Triad 2025

Bottom Line: Why I like to Ruck, and Why You Should Too

 It's a workout and has been a great low-impact supplement for me. The best is when I can do it with others, outside but even on cold, rainy days at the gym I'll throw on my weighted pack (40-50lbs) and go for 30-60 minutes on the treadmill. The biggest thing though is that it's helped me with my own mindset. On days when I'm not feeling "motivated" to join a class workout or my own strength training, I supplement that in instead. It's kept me consistent and has given me the space to think. Now that doesn't mean just "ruck" and that replaces your other training, think of it as supplementing.

It's practical, evidence-based, and enjoyable. Whether your goal is to burn fat, maintain muscle, build mental resilience, or simply enjoy nature and good company, rucking checks all the boxes.

Give it a try—and reach out to me at Prototype Training Systems if you have questions or want additional guidance. Enjoy the trails, and take advantage of the beautiful weather while it lasts!

References for Further Reading and Evidence:

• Huberman Lab Podcast (Michael Easter on Rucking)
  
  
• The Benefits of Rucking – GORUCK
  
  
• Health Benefits of Backcountry Hunting in Alaska (Pristine Ventures)
  
  
• Michael Easter’s book: "The Comfort Crisis"
  
  
• Prototype Training Systems (Westborough, MA)
  
  
• Operation Triad Event (Green Beret Fitness)