How Much Weight Should You Carry? A Guide for Beginners
As you know by now, rucking is an accessible and effective workout that combines walking or hiking with carrying weight in a backpack, offering both cardiovascular and strength-building benefits. However, one of the most common questions I get is, “How much weight should I carry?” Selecting the right weight is crucial to avoid injury and ensure a positive experience. Here’s a guide to help beginners choose the right amount of weight for their rucks.
Start Light and Build Up Gradually
For beginners, it’s important to start light and gradually increase the weight as your body adapts. A good starting point is to carry about 10-15% of your body weight. For instance, if you weigh 150 pounds, this means starting with a rucksack weighing between 15 to 22 pounds. This range provides enough resistance to feel the workout’s benefits without putting excessive strain on your joints and muscles.
Listen to Your Body
Everyone’s fitness level is different, so it’s essential to listen to your body when choosing how much weight to carry. If you’re new to fitness or haven’t been active for a while, start closer to the 10% mark or even lower. Pay attention to how your body feels during and after the ruck. If you experience any sharp pain, discomfort, or fatigue that lasts more than a day, consider reducing the weight and building up more slowly.
Consider Your Rucking Goals
Your rucking goals also play a role in determining how much weight to carry. If your aim is to build endurance and cardiovascular fitness, a lighter weight carried over a longer distance is ideal. If you’re looking to build strength and muscle, you might consider increasing the weight gradually but rucking shorter distances to start. Either way, increasing weight and distance should be done incrementally to prevent injuries.
Focus on Form and Technique
When you’re rucking, the weight should be distributed evenly in your backpack and held close to your body. A poorly packed rucksack or an uneven load can lead to back strain and poor posture, increasing the risk of injury. Make sure to maintain a strong core, keep your shoulders back, and walk with a steady pace.
Gradual Progression is Key
After you’ve built up some strength and confidence, you can start to increase the weight in your rucksack by 2 to 5 pounds at a time. A good rule of thumb is to increase the weight no more than 10% every 3-4 weeks. This gradual progression allows your body to adapt to the added load without overtraining.
Safety First
Remember, rucking is not about how much weight you can carry but how effectively you can improve your fitness. Starting light, focusing on form, and gradually increasing your load will help you build strength and endurance safely and sustainably.
By choosing the right weight and progressing gradually, beginners can reap the full benefits of rucking while minimizing the risk of injury. Happy rucking!
