The Rucking Trend, Walking with a Load that Makes the Body Stronger

JAKARTA - Rucking is now a popular sports trend, because it feels light and still gives real results. Rucking is an activity of walking while carrying a certain load on your back.

Quoted from the Cleveland Clinic, on Wednesday, December 17, 2025, rucking is basically walking with a backpack containing a load. This concept was originally widely used in military training, because it was considered to increase physical endurance without harming the joints.

Currently, rucking has been adapted to become a more relaxed daily exercise. All you need to do is walk as usual, but with an additional load on your back that makes your body work harder.

Rucking is a low-impact activity, so it's safe for the body. The load carried adds to the intensity of the activity, without having to increase the speed or distance to an extreme.

Benefits of Rucking

The benefits of rucking can help build muscle strength in the legs, hips, back, and core of the body. By carrying a load, the body is forced to work a little harder so that strength increases without having to exercise as hard as the gym.

Meanwhile, walking activities, especially outdoors are known as an effective way to reduce stress and make the mind calmer. With walking plus carrying a load, many people feel their bodies feel lighter and their minds clearer after doing it.

Tools for Performing Rucking

To do rucking, just a comfortable sturdy backpack on your back and a simple load. Start with dumbbells, large water bottles, or weigh plates, and if you want to be more serious, you can choose a special rucking backpack that is designed to be more stable.

In addition, choose shoes that have good cushioning so that your steps remain stable when walking. You can also wear breathable clothes so that your body stays comfortable while walking.