Military Fitness Coach Reveals the Beginner-Friendly Rucking Routine That Builds Strength and Stamina

Rucking, aka walking with weight on your back, has exploded in popularity as a straightforward yet brutal way to get fit. What started as a military training exercise has evolved into a workout modality almost anyone can do. When you’re tired of crowded gyms and overly complicated routines, rucking allows you to get back to the basics. It builds real-world strength, endurance, and cardio capacity, while simultaneously sharpening your mental toughness and grit.

"Rucking has long been a staple of military training for a big reason—it works," military fitness coach Dan Fahey, founder of Gritty Soldier Fitness, tells Men's Journal. "Rucking burns significantly more calories than normal walking, and even running in some cases, without the high-impact joint stress. The added load increases energy demand while keeping movement controlled and repeatable. That means you can train harder, more often, and recover better."

Below, Fahey shares a 45-minute rucking workout, perfect for anyone building a base at the beginner to intermediate levels. Perform this workout one to two times a week for best results.

Related: Why Rucking Is One of the Best (and Most Underrated) Forms of Exercise

Rucking Workout

Warmup

The warmup should only take you 5 to 8 minutes. Do not skip it!

• Front and Back Leg Swings: 15 reps per side
• Side Leg Swings: 15 reps per side
• Bodyweight Squats: 15 reps
• Walking Lunges: 20 reps
• Arm Circles: 15 reps each direction
• Shoulder Rolls: 15 reps each direction

Workout

Load up with 25 to 40 pounds in your rucksack. You'll perform ruck intervals over a distance of 3 to 4 miles.

Optional upgrade: Every 10 minutes, stop and perform a round of pushups and squats.

Easy Walk

Walk for half a mile at a conversational pace. It should be easy to breathe.

Fast Walk

Walk another half a mile at a faster pace. Focus on stepping it out, taking long strides. You should be breathing harder, feeling your heart rate elevate.

Pushups

1. Start in a high plank with hands under shoulders and body in a straight line.
2. Lower your chest to the floor, then push back up by driving through your palms.
3. Perform 15 reps.

Squats

1. Stand with feet shoulder-width apart and chest tall.
2. Push hips back and bend knees to lower down, then drive through heels to stand.
3. Perform 20 reps.

Finisher

Keep your rucksack on and complete one round of the following.

Standing Calf Raises

1. Stand tall with feet hip-width apart and weight evenly distributed.
2. Press through the balls of your feet to lift your heels, then slowly lower back down.
3. Perform 20 reps.

Squats

1. Stand with feet shoulder-width apart and chest tall.
2. Push hips back and bend knees to lower down, then drive through heels to stand.
3. Perform 20 reps.

Related: Challenge Your Mental and Physical Limits With This Military-Style 'Smoke Session' Workout