Though my typical Monday workout is more strenuous than other days, it’s also the one that I tend to look forward to the most. The reason for this is that on Mondays I do lots of upper body work that focuses on essential muscles, like my shoulders.
The knock-on effect of this is that not only am I future-proofing myself and my health/fitness but I feel that after my Monday workout, my body just looks and feels better. So, for this week’s workout, we’re going to focus on our shoulders. You’ll thank me when you’re done.
Before we dive right into shoulders, I wanted to let you know that we’ve been working hard with our partners, like Brad’s Deals, to find the right products and prices to support all of your rucking needs. Should you be in the market for new shoes, for instance, please check out the selection of Hokas on Brad’s Deals below. Hoka makes some of the most comfortable and supportive shoes and boots for rucking and hiking on the planet, and Brad’s Deals makes them more affordable.
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Motivation
Carry Your Weight: The Importance of Shoulder and Arm Strength for Rucking and Longevity
Strong shoulders and arms are essential for more than just rucking—they’re an investment in your long-term health and independence. Whether carrying a rucksack on a trail, lifting groceries (or kids/grandkids), or helping a loved one, upper body strength makes daily tasks easier and reduces the risk of injury as you age. Not to mention, strong-looking shoulders are often what people notice first when they see you.
Your shoulders and arms provide the foundation for good posture, helping to evenly distribute weight and reduce strain on your back and knees. Strengthening your deltoids, biceps, and triceps creates a stable framework that protects joints and supports mobility for years to come.
Building upper body strength is also empowering. It boosts your confidence and stamina, enabling you to carry heavier loads, tackle challenging rucks, and face physical tasks with ease. Plus, strong muscles are linked to longevity—studies show they reduce risks of chronic illness and improve health outcomes as we age.
Rucking naturally strengthens your upper body, and adding exercises like push-ups, rows, and overhead presses takes it to the next level.
The journey to stronger shoulders and arms isn’t just about fitness—it’s about creating a lifestyle that promotes confidence, health, and independence for the long run. Each step and lift moves you closer to a stronger, healthier you.
Exercises for Everyone
Weighted Rucksack Rows
Get a Grip: Beginner-Friendly Upper Body Exercises for Rucker
Building strength in your shoulders and arms doesn’t have to be intimidating or even take a long time. With simple, accessible exercises, many of which we’ve covered here in the past, you can develop the upper body power needed to enhance your rucking performance and support everyday activities. These beginner-friendly exercises require minimal equipment and are easy to incorporate into your routine.
1. Push-Ups
Push-ups are a classic exercise that works your chest, shoulders, triceps, and core. Start with your hands shoulder-width apart on the ground. Lower your chest toward the floor, keeping your back straight, and push back up. Modify by doing push-ups on your knees or against a sturdy surface like a wall or bench. You can also make this harder by donning a weighted vest of rucksack. You’re choice! Aim for 8-12 repetitions.
This move builds shoulder stability and core strength. Begin in a plank position with hands under your shoulders. Alternate lifting one hand to tap the opposite shoulder while keeping your body steady. Perform 10-12 taps per side.
3. Resistance Band Rows (or Weighted Rucksack Rows)
If you have a resistance band, anchor it around a secure object and hold the handles. Pull the band toward you, squeezing your shoulder blades together, and then slowly release. This exercise targets your shoulders, biceps, and upper back.
No band? No problem! Use a weighted rucksack as an alternative. Place the rucksack on the floor, bend at your hips and knees, and keep your back straight. Grab the top handle or straps of the rucksack with both hands, pull it toward your chest, squeezing your shoulder blades, and then lower it back down.
Tip: Maintain good posture and avoid rounding your back during either version of this exercise. Perform 12-15 repetitions for a solid upper back workout.
4. Bicep Curls
Use light dumbbells or a weighted backpack for this exercise. Stand with your arms at your sides, palms facing forward. Slowly curl the weight toward your shoulders, then lower it back down. Complete 8-12 repetitions.
Fill your rucksack with a manageable weight. Hold it at shoulder height and press it overhead until your arms are fully extended. Slowly lower it back down. Perform 8-12 repetitions.
These exercises strengthen your shoulders and arms while improving stability and endurance—key for rucking and daily life. Start light, focus on form, and gradually increase intensity as you get stronger. You’ve got this!
Advanced Exercises
Overhead Ruck Press
Ruck Strong: Advanced Shoulder and Arm Workouts for Experienced Ruckers
If you’re ready to take your shoulder and arm strength to the next level, advanced exercises can help you build the power and endurance needed for challenging rucking sessions. These moves are designed to push your limits while enhancing your stability, strength, and load-carrying capacity.
1. Overhead One-arm Ruck Press
Using one arm (you choose whether it’s your left or right to start), hold a weighted rucksack at shoulder height. Press it overhead until your arm is fully extended, then lower it slowly. After 8-10 repetitions, switch to the other arm and do the same thing.
This exercise strengthens your shoulders, triceps, and upper back. For an added challenge, perform it in a lunge position. Aim for 8-10 repetitions for each arm.
2. Pull-Ups
Pull-ups target your shoulders, back, and biceps while building upper body strength and endurance. Use an overhand grip on a sturdy bar and pull your chin above the bar. If pull-ups are tough, use a resistance band for assistance or try negatives by lowering yourself slowly. Complete 6-8 repetitions.
Using parallel bars or a sturdy surface, like a chair or a bench, lower your body by bending your elbows until your arms are at a 90-degree angle, then push back up. Add a weighted backpack for an extra challenge. Perform 8-12 repetitions to target your triceps and shoulders.
Hold your rucksack in one hand like a suitcase and walk for 30-60 seconds. Switch hands and repeat. This engages your shoulders, arms, and grip strength while improving core stability.
Advanced exercises demand focus and proper form. Incorporate these moves into your rucking routine to enhance strength, prevent plateaus, and take your upper body fitness to new heights.
Quote of the week
Rucking isn’t just exercise—it’s how I build strength, clear my mind, and conquer the day. Thank you, Justin!
Paul
Tip of the week: Your rucksack doesn’t judge, but your shoulders might—pack wisely!