What’s A Good Weight For Rucking? (Answered!)

One of my favorite hobbies is rucking since it’s both a healthy and relaxing activity. When you are rucking, weight is something you need to put into consideration. In this article, you will get to know why this is so.

Weight and Rucking

For beginners, it is recommended that you carry about ten to fifteen percent of your body weight. As you progress, you can gradually add 4- 12 pounds to your rucking routine.

Some blogs can advise you differently in that you should start with about 20% of your body weight. I cannot argue, having in mind that everyone’s fitness level is different. It also depends on your body.

However, if you carry too lightweight during your first rucking experience, it will not be of much help if you are trying to get fit and healthy.

On the other hand, being too heavyweight can lead to trucking-related injuries which are not very appealing.

The weight exerted by your rucking bag depends on various factors. Some of the factors are:

Your Bodyweight

As mentioned early in this post, your body weight will determine the best weight you will have to endure during your rucking journey.

In most cases, you are supposed to start with 10%-15% 0f your body weight. For example, a 200-pound man can carry 25 to 35 pounds of weight. You definitely do not want to overwork your body.

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For new rucking members, you are just familiarizing yourself with a new activity. This activity is draining your energy and also straining your muscles.

Once you have done around five rucking sessions is when you can consider adding some weight to your previous weight.

You can do this and you will be able to notice some changes especially if you are practicing rucking for weight loss.

Your Body’s Response To The Weight

If you are rucking and notice that your body starts to be resistant, you opt to pause and see what is happening.

This is because carrying a weight that does not link well with your body can be counterproductive.

You might be having weaker shoulders as compared to other people with your body weight. Due to this, you will need a lower rucking weight.

This will in a long way to preventing some trucking-related injuries like blisters and back pains. In short, listen to your body it always talks for itself.

The Distance To Be Covered With The Weight On Your Back and Shoulders

This one speaks for itself, since we are humans, you can not go for a very long distance with a heavyweight on your back.

You will need to consider. On a short distance journey, you can staff your rucking bag with a heavyweight.

Even if the weight is uncomfortable, you are sure that you will offload your weight within no time to avoid complications.

On the other, if your goal is to cover long-distance rucking, you can lighten your weight since it will be on your back for a very long time.

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This is if you want to be rucking for a long time without halting due to body complications.

Effect of the weight on your posture

Your posture is an important factor in accordance with your appearance. If you decide to go for rucking and notice that the weight you have applied tries to pull you to the ground, know that you have put too much weight.

If you assume this it can have a negative effect on your standing posture. You will need to reduce the weight and make sure that you will be able to stand comfortably with the weight on your back.

The Terrain or The Geographical Characteristic Of Your Rucking Area

If you decide to carry out your rucking on relief or a hilly area, you will need to have a lighter weight.

This is because scientifically we believe in gravity, so when you are climbing a steep hill, your load will be pulled downwards making it very hard for you to navigate or even proceed.

On the other hand, if your rucking area is somehow flat, you can consider adding some weight to your rucking bag.

This is because there will be less resistance from the earth’s forces and you will be more comfortable with your weight.


Weight as we have seen is very important in rucking when used correctly. I hope you will have something to take home on a good weight for rucking.

Some of the considerations for a good weight for rucking are;

  • Your bodyweight.
  • Your body’s response to the weight.
  • The distance to be covered with the weight on your back and shoulders.
  • Effect of the weight on your posture.
  • The terrain or the geographical characteristic of your rucking area