GORUCK CEO Shares Beginner Tips for Rucking to Build Muscle

Once considered a specialized training method reserved for the Special Forces, rucking—the act of walking, jogging, or running while carrying weight—has shifted into the mainstream. The practice, which involves adding resistance to a standard walk, is gaining traction as a time-saving solution for individuals looking to combine cardiovascular health and muscle-building in a single, accessible workout.

Emily McCarthy, a former D1 track and cross-country athlete, discovered the discipline during training to become a CIA operative. While trekking with a heavy pack, map, and compass, McCarthy realized that the challenge of carrying weight offered a unique way to understand one’s own physical capabilities. In 2008, she and her husband, Jason, cofounded the fitness gear company GORUCK to support this growing movement.

Did You Know? Rucking is considered a highly accessible exercise because it requires no specialized equipment; enthusiasts have successfully used household items like bricks, bags of rice, books, and water bottles to create the necessary weight.

The Mechanics of Rucking

At its core, rucking is an exercise in simplicity. By adding weight to a standard walk, an individual provides resistance to the muscles in the back, core, and legs while simultaneously increasing their heart rate. This creates a dual benefit of strength training and cardio without the need for complex gym machinery.

For those focused on weight loss, the practice is particularly effective because it requires more energy than walking with body weight alone. McCarthy emphasizes that the goal is not just burning calories, but replacing lost weight with muscle mass, which is a critical component of healthy aging.

Expert Insight: The transition of rucking from military tactical training to a social, community-based fitness trend highlights a broader shift toward functional, accessible movement. By using weight as a “great equalizer,” participants of varying athletic backgrounds—from competitive athletes to those simply looking to improve their health—can exercise together at a conversational pace, removing the barriers often found in more rigid fitness routines.

A Scalable Approach to Fitness

A significant advantage of rucking is its scalability. Beginners do not need to start with intense, long-distance hikes; instead, they can incorporate weighted walks into their existing routines, such as walking the dog, taking after-dinner strolls, or heading to the park with family. Because the weight can be adjusted to the individual, it allows for a customized intensity that can grow as the practitioner builds confidence and strength.

The practice has also evolved into a popular networking and social tool. From London to San Francisco, groups are using weighted walks to connect with coworkers and like-minded individuals. Whether This proves the “Mother Ruckers” club for moms or multi-generational meet-ups, the activity is fostering social expansion alongside physical gains.

What May Happen Next

As rucking continues to gain popularity, we will see an increase in organized community rucking clubs in more urban centres. With its low barrier to entry and emphasis on sustainable, daily movement, the activity may become a staple in corporate wellness programmes and social networking circles. As more individuals prioritize muscle-building for long-term health, the focus on simple, high-utility exercises like rucking could lead to a broader trend of integrating resistance training into mundane daily tasks.

Episode 176: The Benefits of Rucking with Emily McCarthy of GoRuck. Let’s Do Hard Things…

Frequently Asked Questions

What equipment do I need to start rucking?
You do not need specialized gear. You can use a standard backpack and common household items such as bricks, bags of rice, books, or water bottles to create weight.

Is rucking suitable for beginners?
Yes. McCarthy recommends starting slow by adding small amounts of weight to daily activities you already perform, such as walking the dog or taking a stroll, rather than beginning with a long, intense hike.

What are the primary health benefits of rucking?
Rucking provides a dual benefit by building muscle mass and improving heart health simultaneously, making it an efficient option for those looking to maintain their fitness while aging.

Have you ever considered incorporating resistance into your daily walk to enhance your fitness routine?