If you have scrolled past videos of people striding around city parks with a loaded rucksack, you have already seen this trend. Born out of military training, rucking has moved firmly into the mainstream fitness world over the past two years because it solves a problem a lot of South Africans have: they want the fat-burning and strength benefits of harder training, without the joint pain that comes with running or heavy gym sessions. This guide covers exactly how to start, how much weight is safe, what gear actually matters, and where to ruck around SA.
What Exactly Is Rucking?
Rucking gets its name from the military "rucksack march" — soldiers covering distance on foot with a loaded pack. Fitness researchers and trainers picked up on the same principle: adding external load to a simple walk increases the metabolic and muscular demand without adding the impact forces of running.
Unlike a gym session, rucking needs almost no set-up. You load a backpack with a sensible amount of weight, put on supportive shoes, and walk — around your neighbourhood, along a promenade, up a hill, or on a treadmill on rainy days. It works your posterior chain (glutes, hamstrings, calves), core, and upper back and shoulders (from carrying the load), while your heart rate sits comfortably in a fat-burning zone for the whole session.
Rucking vs Normal Walking — kJ Burned per Hour
| Activity | kJ/hour (75 kg person) | Joint Impact | Muscle Groups |
|---|---|---|---|
| Walking (brisk, no load) | 1,200 – 1,500 | Low | Lower body |
| Rucking (10% bodyweight) | 1,700 – 2,100 | Low | Full body (posterior chain + core) |
| Rucking (15-20% bodyweight, hills) | 2,300 – 2,900 | Low–Moderate | Full body |
| Hiking (unloaded, moderate terrain) | 1,600 – 2,000 | Low | Lower body + core |
| Jogging (8 km/h) | 2,400 – 2,700 | High | Lower body |
Estimates based on MET values for a 75 kg adult and adjusted for external load. Individual results vary with fitness level, terrain, and pace. Source: Compendium of Physical Activities (2011, updated), adapted for loaded carriage.
The comparison to jogging is the real appeal: a hard, hilly ruck with a well-loaded pack can approach the kilojoule burn of a jog, while landing far more gently on your joints — which is exactly why physios and trainers increasingly recommend it to people who "can't run anymore" but still want a serious fat-loss tool.
Gear — What You Actually Need
Any Sturdy Backpack
A school bag, hiking daypack, or old gym bag works fine to begin. Pack it with books, a bag of rice, or bottled water, wrapped so it does not shift around while you walk.
Cost: R0 (use what you have)
Ruck Plate or Sandbag
A flat steel or rubber-coated plate (or a filled sandbag) sits closer to your back than loose items, which keeps your posture upright and prevents the load shifting.
Cost: Approx. R600 – R1,800 from outdoor and fitness retailers or online marketplaces
Padded Rucking Backpack
A pack designed for loaded carrying has a padded hip belt and back panel, which takes pressure off your shoulders on longer sessions. Not essential for beginners.
Cost: Approx. R1,200 – R3,500
Supportive Trail or Running Shoes
You do not need combat boots. A supportive, well-cushioned trail or running shoe you already own is ideal — good ankle support matters more than style.
Cost: R0 if you already own a pair
How Much Weight Should You Carry?
This is the single most important safety question in rucking. Going too heavy, too soon, is the main cause of back and shoulder strain. Follow a conservative progression:
- Weeks 1-2: 5% of your bodyweight (around 3-5 kg for most adults). Focus purely on posture: chest up, shoulders back, core braced.
- Weeks 3-5: 8-10% of bodyweight. This is where most beginners settle for regular training.
- Weeks 6-8+: Progress towards 12-15% of bodyweight only once 10% feels easy for 45+ minutes with good form.
- Experienced ruckers: Some go up to 20% of bodyweight, but this is not necessary for weight-loss goals and increases injury risk if your form breaks down.
As a reference point, a 70 kg person starting out should aim for a 3.5-5 kg pack, not 10-14 kg. Heavier is not automatically better — a lighter load over a longer, faster walk often burns similar kilojoules with far less strain.
8-Week Beginner Rucking Plan
This plan assumes 3 sessions per week, building from a light 20-minute walk to a challenging 60-minute hill ruck. Rest days can include normal walking, stretching, or light strength work.
| Week | Load | Duration | Terrain | Focus |
|---|---|---|---|---|
| 1 | 5% bodyweight | 20 min | Flat | Posture and habit |
| 2 | 5% bodyweight | 25 min | Flat | Build comfort |
| 3 | 8% bodyweight | 30 min | Flat / gentle incline | Increase load |
| 4 | 8% bodyweight | 35 min | Gentle incline | Endurance base |
| 5 | 10% bodyweight | 40 min | Mixed terrain | Progress load |
| 6 | 10% bodyweight | 45 min | Include 1-2 hills | Add intensity |
| 7 | 12% bodyweight | 50 min | Hills or stairs | Build strength-endurance |
| 8 | 12% bodyweight | 60 min | Varied route | Performance test |
Where to Ruck in South Africa
Cape Town — Sea Point & Table Mountain Trails
The Sea Point Promenade offers flat, safe rucking with sea views. Lower-slope trails on Table Mountain add hill work for more advanced sessions.
Johannesburg — Melville Koppies & Delta Park
Melville Koppies offers natural hills for a harder ruck, while Delta Park has flat, well-used loops perfect for beginners.
Pretoria — Groenkloof Nature Reserve
Fenced, monitored trails with varied terrain make Groenkloof a popular and secure choice for weighted walking.
Durban — Beachfront Promenade
The flat, paved beachfront stretches for kilometres — ideal for building duration before adding hills elsewhere.
Any City — Your Own Suburb
You do not need a trail. Loaded laps of your own neighbourhood, a local park, or a school sports field all work — just choose well-lit, populated routes.
Load-Shedding Days
A treadmill ruck at the gym (incline 3-6%) is a reliable backup when outdoor visibility or safety is a concern during stage-related evening darkness.
Fuelling Your Rucks — The SA Way
Rucking sessions of 45-60 minutes are a genuine training stimulus, so treat your nutrition around them sensibly.
Before a Ruck (1-2 hours)
- Provita crackers with peanut butter and banana — slow-release energy without a heavy stomach
- Rooibos tea and a boiled egg — gentle on digestion before a loaded walk
- Oats with amasi — steady carbs plus protein if rucking in the morning
After a Ruck (within an hour)
- Lean biltong — a convenient, high-protein, low-fat recovery snack you can carry with you
- Grilled chicken with sweet potato — protein and carbs to support muscle recovery
- A pinch of salt and lemon in water — replaces electrolytes lost through sweat without the sugar of commercial sports drinks
Rucking for Specific Goals
Rucking for Fat Loss
For fat loss, consistency and terrain matter more than raw weight carried. Three to four 45-minute rucks a week, on varied terrain, combined with a moderate calorie deficit of 500-750 kJ per day below maintenance, produces steady, sustainable results over 8-12 weeks — without the joint wear of high-mileage running.
Rucking Over 40 or 50
Rucking is particularly well suited to older adults because it builds bone density and functional strength (carrying groceries, climbing stairs, getting up off the floor) while remaining low-impact. If your knees or hips have ruled out running, see our guide on weight loss after 50 in South Africa for how to combine rucking with the rest of an age-appropriate routine.
Rucking as a Beginner Habit-Builder
Because rucking requires so little skill or equipment, it is one of the easiest exercise habits to actually stick to — which, more than any single workout, is what determines long-term weight-loss success. Pair it with our tips on exercise motivation if consistency has been your biggest challenge in the past.
Common Rucking Mistakes to Avoid
- Loading too heavy, too soon — stick to the percentage-of-bodyweight progression above rather than guessing.
- Letting the pack sag low on your back — a load sitting below your shoulder blades pulls you into a forward lean and strains your lower back. Keep it high and snug.
- Slouching under the weight — keep your chest up and core braced, the same posture cue used in rowing and loaded carries.
- Skipping supportive shoes — worn-out or unsupportive footwear under load increases the risk of ankle and knee strain.
- Doing it every day without recovery — 3-4 sessions a week with rest or light-activity days between is more sustainable than daily loaded walking.
Tracking Your Progress
You do not need specialised technology, but a few free tools help:
- Strava or MapMyWalk (free apps) — log distance, pace, and route for every ruck
- A basic bathroom scale, checked weekly — pair with how your clothes fit rather than obsessing over daily fluctuations
- A simple training log — note load carried, duration, and terrain each session so you can see your progression over the 8-week plan
Frequently Asked Questions
What is rucking and does it actually help with weight loss?
Rucking is walking with added weight on your back, usually in a rucksack or weighted vest. Because you are carrying extra load, your body works harder than normal walking, burning roughly 30-50% more kilojoules per session while keeping the impact on your joints far lower than jogging or running. Combined with a sensible eating plan, it is an effective and sustainable way to create a calorie deficit.
How much weight should I carry when rucking?
Beginners should start with 5-10% of their bodyweight (roughly 4-7 kg for most adults) and only increase once good posture can be maintained for the full walk. Experienced ruckers may carry up to 15-20% of bodyweight. Never load more than that without medical clearance, and stop immediately if you feel back, hip, or knee pain.
Do I need special gear to start rucking in South Africa?
No. You can start with any sturdy backpack loaded with books or bags of rice, and comfortable running or hiking shoes you already own. Purpose-built ruck plates and weighted vests (from around R900 at local outdoor retailers or online) are a worthwhile upgrade once you are hooked, but they are not required to begin.
Is rucking safe for beginners or people over 40?
Yes, rucking is generally considered a low-impact, joint-friendly exercise suitable for most fitness levels, which is part of why it has become popular with older adults and exercise beginners. As with any new activity, start light, build gradually, and check with your doctor first if you have existing back, hip, knee problems, or a cardiac condition.
How often should I ruck to lose weight?
Aim for 2-4 rucking sessions of 30-60 minutes per week, alongside your normal daily movement. Consistency matters more than intensity — a 45-minute ruck three times a week, paired with a moderate calorie deficit, produces steady and sustainable fat loss over 8-12 weeks.
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