How To Pack Weight for Rucking

You have to get it right when packing weight as it affects how your body develops resilience. My military background helped me develop an effective routine for weight packing when rucking, as explained below.

Pack Weight Depending on your Total Body Weight

You have to consider body weight when packing. The more resilience your body grows, the more weight you can add.

Rucking plates are the best to use since each plate has a predefined weight. Their design is effective as it helps balance the weight in your bag pack.

Consider packing between 5% and 10% of your weight for beginners and grow resilience with time.

The ideal weight for experienced rucking is 30% of your total body weight.
However, do it gradually to avoid harming your muscle.

Get the Right Bag Pack

You can use not all bag packs for weight rucking. There are special bags to pack comfortable weight that help strengthen your back.

To get the ideal bag packs, go to a sports shop and ask for bags to pack weight for rucking.

If you do not have one, there are specific camping bags that have space for everything you need.

There are different bags for children, youth and older people. The difference between these categories is weight and compartments, but everything else is standard.

However, you must observe the weight of the things you’ll carry when rucking.

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Positioning The Pack Weight

To get the maximum rucking benefits, ensure that the weight is upright, preferably against the backbone.

It not only strengthens the backbone but also minimizes injury risks in the backbone in case of a nasty fall.

If you do not have the correct rucking weight, arrange the things in your bag and pack upright against your backbone.

Ensure that the weight does not exceed the required limit, nor is it disproportional to warrant extra effort on one side.

You can feel it when you place the rucking weigh bag on your bag.

Handle any discomfort attributed to irregular weight before going out. Head out only when the weight on your bag pack is proportional, standard, and comfortable.

Consider Rucking Experience

You should grow your weight pack over time to improve your body resilience.

If you are still new in the game, start with the lowest weight over short distances.

Grow the weight and distance but do not stretch your limits before your body acclimatizes.

If possible, the treks should range from flat to hilly terrains. Each has its resilience levels and may affect the rate of body resilience over time.

Talk to me if you need help growing your weight pack and distance in your rucking journey.

Maintain an Upright Posture

Ensure your weight pack is optimal and should not affect your posture irrespective of the body weight.

Rucking aims to strengthen your core muscle and improve your body resilience. If the rucking weight forces you to walk with a bending posture, reduce it.

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You can achieve this by trying out the weight pack before commencing the trek.

To avoid this entirely, consider using rucking weight since you can know the weight you carry compared to your body weight.

If you need help, reach out to me for advice.

Types of Weights for Rucking

Ruck plates

They are the preferred pack weight equipment for rucking. You get the best design, measured weight, and are easy to carry about.


Although not your conventional equipment, bricks can also be used as rucking weight. They have posture and weight for trekking.

Weight Plates

They are common in gyms and are the best alternative for ruck plates. However, settle on the shaped ones, preferably with a base for posture.


Gym chains are also good for rucking. Place them around your neck so that their weight is evenly distributed on the upper body. Luckily, you do not need a bag pack to use them.

Food and Suppliers

If you are camping or trekking with friends, your supplies can be the rucking weight. Arrange them well in your bag pack and ensure that the weight is evenly distributed.


Your home library can also come in handy. It is not only cheaper but also available and is part of your normal routine. Arrange the bulk books neatly in the bag back to evenly distribute weight.


The following steps offer guidelines on how you can pack weight for rucking

  • The weight should have limits; 10% of your total weight for beginners and a maximum of 30% for the experienced.
  • Getting the right bag pack
  • Proper positioning of the weight
  • Placing the weight along the backbone.