Rucking Tips for SFAs

You have heard of rucking before, right, army guys with large bags walking and singing. Well, this is the same but with the bag filled with weights for training.

Rucking for fitness has a few steps and long-lasting advantages including: –

  • Type of Rucksack
  • Capacity of the bag
  • Packing the bag
  • Clothing and footwear
  • Training and Fitness
  • Nutrition and hydration
  • Benefits
  • What to avoid

Type of Ruck

The primary objective of a rack is to carry supplies tools, clothes, and some belongings. As a former soldier, it was filled with supplies, tools, food, my sleeping bag, and of course my concealed carry weapon.

The rucksack itself needed to be nearly indestructible to ensure the safe transport of all these. Using one that has been made from hardy materials that can withstand extended use is important.


Rangers and seals use high-capacity rucks daily, nearly 100 pounds. It helps move everything they need to survive and they also have to carry one daily.

The more stuff it can carry the better. Nothing left behind was probably the motto they were going for. One that can carry around 60 -70 pounds of weight is enough.

For those training to join the forces then this will be ideal to have you ready in no time, and for the survivalists, it can carry more than enough supplies to last a couple of days in the woods.

Packing the bag

Typically, the heavy stuff has to be as close to your shoulders as possible. Starting with soft belongings like clothes and a sleeping bag at the bottom and then the heavy stuff in the middle is the way to go.

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Back at camp, I would pack stuff that will not be coming out as much at the bottom and then work to the top in that order.

After everything is in, ensure it is tightly closed, to stop anything from moving while walking.


Training to join the military would require boots and clothing that would be necessary for the army, however as we are going to be carrying weights, it is wise to have flat comfortable trainers and clothes that would evaporate sweat fast and keep you cool.


Now to the part, we have been waiting for, the actual training begins. For beginners, a 35-pound weight is sufficient to gauge the routine.

Carrying the bag for 2 to three miles and trying to achieve it in 15 minutes per mile is a minimum for adults. This will provide to feel out the bag and also the muscles after the exercise.

Intermediates would carry 45 pounds for 5 miles and do it for 13 to 15 minutes per mile. I can guarantee you your leg and lower back muscles will be screaming for the last mile.

The more advanced can go the whole way with 60 pounds for 8 miles at 12 minutes per mile.

This would require intermittent jogging and power walking at certain points to make up the time. I promise it gets easier the more you do it.

Nutrition and Hydration

Rucking is a very muscle-intensive exercise and would require good hydration before and during the exercise.

The extreme fatigue and energy loss would need you to be on a good diet and also stay hydrated daily. Carry an extra bottle of water, you will need it, thank me later.

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Rucking builds up muscles and endurance. The back and shoulder muscles are activated to support the weight together with core muscles.

The leg and lower back muscles become more effective and are also active when walking.

Other than improving muscles and body health, rucking takes you out into nature. It can also be a social affair when done with friends.

What not to do

Rucking is not a daily exercise. Twice a week is more than enough. Progressing slowly is key to building up muscle and endurance.

Running is to be avoided unless it is training to join the army but should be reduced to a jog or quick small steps.

Moving very fast up inclined roads will just leave you winded and will not save time, more energy is wasted this way, try to save time on flat surfaces or downhill. Take a breather if it is too much, the first few weeks will be difficult.

The benefits of rucking are immense, and visible too, my calves look amazing and my endurance is high. Rucking keeps me fit and takes me out to nature.

Follow these steps and you are on your way to a healthy lifestyle and cool muscles: –

  • Type of Rucksack
  • Capacity of the bag
  • Packing the bag
  • Clothing and footwear
  • Training and Fitness
  • Nutrition and hydration
  • Benefits
  • What to avoid

With these few simple steps, you will be ready to ruck in no time.