Rucking Wisely: Balance Weight and Wellness

When engaging in rucking, personal weight significantly influences the experience of the activity. Research from the 1950s suggests that carrying one third of one's body weight is generally the maximum safe load, particularly important for individuals under 150 pounds. For those over 200 pounds, this guideline may pose challenges, especially with increased risk when BMI exceeds 25. Instead of focusing solely on heavier loads, aim for a ruck weight between 15 to 50 pounds, as there are diminishing returns on calorie burn over 50 pounds. Newbies should aim to ruck at least once a week for adaptation and improvement while ensuring proper recovery. Essential tips for beginners include avoiding excessively heavy weights early on, gradually increasing either the load or distance (but not both simultaneously), and incorporating complementary workout routines. Comfort should be key; aim for a weight that is challenging yet allows a normal walking posture.