Are you running to lose belly fat?

Doing high intensity cardio and still really frustrated that the scale isn't moving? Still have the fluff around your midsection that you've been trying to get rid of? START RUCKING.

Today I’m going to share why I like to ruck and the benefits of it for health, building muscle, and fat loss at any age, whether you’re in your 20s or 70s.

Rucking, aka walking with a weighted backpack or vest like I’m wearing, is an efficient, low-impact way to improve your fitness, endurance, build muscle, and burn fat without excessive strain on the body or JOINTS, like RUNNING or high-intensity interval workouts.

Here’s why you need to consider swapping running with especially if you’re really feeling those aches and pains:

Fat Loss Without High-Impact Stress

Burns more calories than regular walking (~3x more than normal walking)
Keeps your heart rate in the fat-burning zone without the stress of running
Maintains muscle while burning fat, unlike long-distance cardio training.

Rucking builds Functional Strength & Muscle

Strengthens legs, back, shoulders, and core
Improves grip strength from carrying weight
Better than running for muscle retention—engages posterior chain (glutes, hamstrings, traps, lats

Improves Joint & Bone Health

Low-impact alternative to running (less knee and ankle stress)
Strengthens bones & joints through weight-bearing movement
Improves ankle, knee, and hip stability (great for injury prevention)

Boosts Heart Health & Endurance

Improves cardiovascular fitness while being joint-friendly
Increases VO2 max (your body’s ability to use oxygen efficiently)
Helps reduce blood pressure and improve circulation

Mental & Stress Benefits

Reduces stress & anxiety (outdoor movement + weighted resistance)
Boosts mood—increased endorphins and mental clarity
Improves resilience—carrying weight challenges the mind & body

Beginner Rucking Plan: 4-Week Progression

Goal: Build endurance, burn fat, and strengthen muscles without injury.

Week 1: Getting Started

Weight: 10-15 lbs
Distance: 2-3km per session
Pace: Comfortable pace
Frequency: 2-3x per week

Tip: Focus on posture—keep your core tight and shoulders back.

Week 2: Increase Load & Distance

Weight: 15-20 lbs

Distance: 3-4km miles
Pace: 14-18 min per mile
Frequency: 3x per week

Tip: Add inclines or stairs for an extra challenge.

Week 3: Build Endurance

Weight: 20-25 lbs
Distance: 3-4 miles
Pace: 14-16 min per mile
Frequency: 3-4x per week

Tip: Maintain a brisk pace but avoid running—stay steady.

Week 4: Strength & Conditioning

Weight: 25-35 lbs (adjust based on comfort)
Distance: 3-5 miles
Pace: 13-16 min per mile
Frequency: 4x per week

Tip: Incorporate short ruck sprints (30-60 sec fast pace intervals) for extra cardio.

Long-Term Rucking Progression

Increase weight gradually (up to 45 lbs if comfortable)

Vary distances & terrain (hills, trails, urban)

Add bodyweight exercises (squats, lunges, push-ups mid-ruck)

Combine with strength training for full-body fitness

Maximize Your Efforts

Need a Personalized Game Plan?

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