In this episode of Just Ruck It, Lindsay dives into the essentials of rucking weight—how to start, progress safely, and choose the best weight options for your rucking journey. Learn about starting weight recommendations, the importance of proper form, tracking progress, types of weight to use, and tips for safe and effective packing. Lindsay also explains coupon weight and how to incorporate it into your rucks for an added challenge.

Key Takeaways:

1. Starting Weight and Building a Foundation

• Starting Out:
  • Women: Begin with 10 lbs.
  • Men: Begin with 20 lbs.
  • Start light to avoid overstraining and build a solid foundation.
• Baseline Fitness Test:
  • Walk 3 miles in 45 minutes with no weight to gauge your pace and endurance.
  • This standard is based on U.S. Forestry Service fitness requirements.
  • Progress to carrying weight gradually—add 5 lbs at a time once comfortable.

2. Tracking Progress

• Why Track Progress?
  • Stay motivated, measure improvement, and identify areas for growth.
• Tools for Tracking:
  • RuckWell App: Tracks distance, pace, elevation, heart rate, and calorie burn. Includes advanced metrics like:
    • Ruck Work: Measures training load (weight × distance).
    • Ruck Power: Adds time to the equation (weight × distance ÷ time) to track efficiency.
  • Apple Watch:
    • Use “Outdoor Walk” for flat routes or populated areas.
    • Use “Hiking” for elevation metrics and rugged terrain.
  • Combine both tools for comprehensive tracking.

3. Choosing the Right Weight

• Ruck Plates:
  • Stable, close to your back, and reduce strain.
  • Recommendations: Yes4All plates (available on Amazon).
  • Tip: Use pool noodles or towels to secure them if loose.
• Weighted Vests:
  • Distribute weight across your upper body but can’t shift to hips.
  • Limit to 20 lbs to avoid strain on shoulders and back.
  • Best for shorter rucks and functional fitness.
• Household Items:
  • Sandbags, dumbbells, water bottles, or rice bags work well.
  • A liter of water weighs 2 lbs—an easy way to adjust weight incrementally.
  • Use padding (blankets or towels) to prevent shifting and discomfort.

4. Coupon Weight

• What is Coupon Weight?
  • Additional weight carried outside the rucksack (e.g., sandbags, kettlebells, or jerry cans).
  • Targets arms, shoulders, grip strength, and stabilizing muscles.
• How to Use:
  • Alternate between carrying coupon weight and your rucksack.
  • Use for short distances (e.g., uphill sections or final mile).
  • Incorporate team challenges by passing the weight among group members.
• Tips for Safety:
  • Start light (10–15 lbs) and increase gradually.
  • Switch sides frequently when carrying uneven loads.
  • Maintain good posture: shoulders back, core engaged, and avoid leaning.

5. Packing Weight Safely

• Weight Placement:
  • Keep the heaviest items high and close to your back to align your center of gravity.
  • Distribute weight evenly to avoid imbalance and discomfort.
• Stabilize the Load:
  • Use padding to secure weights and prevent shifting.
  • Utilize compression straps to tighten the load.
• Choosing a Backpack:
  • Rucking packs (e.g., GORUCK or ALICE packs) are designed for heavy loads.
  • Backpacking packs work well for multi-day training.

Send us a text

Life is Rucking Wonderful!