A person burns 30 to 45 percent more calories with weighted walking than when strolling sans backpack, Smith said. Weighted step training improved lower-limb muscle power and functional ability in older women, another study from January 2019 found, indicating the exercise could potentially prolong their independence by almost 10 years.
One small September 2019 study showed 10 weeks of weighted walking and resistance training improved physical performance in men while significantly reducing their rate of perceived exertion. One of the reasons rucking is growing in popularity may be due to the fact that it’s an easy, low-impact, all-body exercise that boosts cardiovascular and muscular health. But you can start with a lighter load and gradually add weight as you develop strength. One of the tests the US Army gives recruits looking to earn an Expert Infantryman Badge is a 12-mile ruck, or foot march, which they must complete within three hours while carrying at least 35 pounds of gear. The term 'rucking' comes from ruck marching, a core skill used by militaries around the world.
