What is Rucking and Why I Started Rucking
By: Brian Hoeflinger, MD
June 15, 2025 | #50
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Disclaimer: Opinions are my own. Not medical advice.
Medical Trivia of the Week
What is sarcopenia? (the correct answer is at the end of this email)
- A) A type of arthritis
- B) Age-related muscle loss
- C) A rare genetic disorder
- D) Chronic nerve inflammation
Why I Started Rucking
Several weeks ago, I was out jogging and noticed something unusual, my knees were hurting. That’s not something I typically experience, but as I approach 61, I’ve started noticing more aches and pains, particularly with jogging. Walking, on the other hand, has never bothered my knees.
This led me to ask myself: How can I still get my heart rate up while avoiding the pounding impact of jogging?
In searching for an answer, I came across something called rucking.
What is Rucking?
I’ll admit, I was unfamiliar with rucking at first. I knew it was something the military did, but that was about it.
In the simplest terms, rucking is walking with weight. And after diving into it, I found it to be an excellent way to improve my health in several areas. Here’s why I’ve added it to my weekly routine:
1. Cardiovascular Health
Rucking is great for your heart. Just this morning, I rucked three miles with 20 lbs in my backpack, and my heart rate stayed in zone 2 for 85% of the walk. That’s the same zone I’d typically reach with a light jog.
That means I’m boosting my cardiovascular health and burning significantly more calories, studies show rucking can burn 2 to 3 times more calories than simple walking. And all of this with much less stress on the joints than jogging.
2. Strength and Muscle Building
Unlike jogging, which can lead to muscle loss if not balanced with resistance training, rucking helps build and maintain muscle mass.
It’s a full-body workout, engaging your legs, shoulders, back, and especially your core. It’s a simple way to add resistance training to your daily walk.
3. Bone Health
Rucking also supports bone density and strength. The added weight stimulates bone growth and can help reduce your risk of osteoporosis, something increasingly important as we age.
4. Low-Impact but High Reward
Jogging can place up to 8x your body weight in force on your knees with every stride. Walking, by contrast, exerts about 2.7x your body weight.
Rucking remains in that same low-impact range, with only a modest increase due to the pack weight. For example:
- A 150 lb person jogging: 150 x 8 = 1200 lbs of force per stride
- Walking: 150 x 2.7 = 405 lbs per stride
- Rucking with a 20 lb pack: (150 + 20) x 2.7 = 459 lbs per stride
That’s still less than half the impact of jogging on your knees, while providing significantly more benefit than walking alone.
5. Reduced Risk of Age-Related Conditions
Rucking has been shown to reduce the risk of:
- Type 2 diabetes
- Heart disease
- Stroke
- Osteoporosis
- Sarcopenia (age-related muscle loss)
It’s a smart, sustainable way to support long-term health.
6. Improved Posture and Core Stability
The weight of the pack helps pull your shoulders back and engages your core, leading to better posture and improved stability over time.
7. Weight Loss and Metabolism
Because rucking builds muscle, it increases your resting metabolic rate, meaning your body burns more calories even at rest. It’s a powerful tool for weight control and fat loss.
8. Boosted Mental Health
Last but certainly not least, rucking supports mental well-being. It can:
- Reduce stress and anxiety
- Build mental toughness
- Improve sleep
- Help fight cognitive decline
It’s just you, the weight, and the walk, there’s something incredibly grounding about it.
My Personal Journey Into Rucking
Before I started rucking, I already had a solid walking habit of 3 to 4 times per week, usually 2 to 5 miles each time.
I started with 10 lbs in the bottom of my Eddie Bauer backpack. It worked but didn’t feel right, the weight was too low. I then tried my wife’s 12 lb weighted vest, which was fine but not ideal for me.
Eventually, I invested in a GORUCK backpack, yes, it’s expensive, but it’s built for this kind of training and comes with a lifetime guarantee. It holds weight plates high on your back, encouraging good posture. I use a 20 lb plate now, and it feels like the right balance for me.
After a week with the GORUCK setup, I can confidently say, I’m enjoying rucking. I’m taking it slow to avoid injury, but I already feel the benefits.
My Final Thoughts
Rucking has given me a way to stay active, maintain muscle, and keep my heart healthy, without punishing my knees. It’s simple, adaptable, and incredibly effective.
If you’re looking for a low-impact exercise with high-impact benefits, rucking might be just what you’re looking for.
Let me know if you give it a try, I’d love to hear how it works for you.
Impactful Quote of the Week
"It is not the mountain we conquer, but ourselves."
- Sir Edmund Hillary
All my best,
Brian Hoeflinger
P.S. - if you enjoyed this newsletter, you may enjoy my book that details my life as neurosurgeon and the loss of my oldest son, Brian (see below a synopsis).
My Book
Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.
https://doctorhoeflinger.com/products/the-night-he-died-the-harsh-reality-of-teenage-drinking
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Medical Trivia Answer:
The correct answer is B) Age-related muscle loss
