The experience of rucking can be enjoyable, but it can also be downright grueling. Some people are adamant about pushing themselves to their limits while others just want to have fun. If you fit into the latter category, you don’t want to overdo it by hiking too far or carrying too much weight. Getting the perfect weight for your rucksack can be difficult since there are so many unreliable suggestions.
Instead, it’ll depend on your personal preferences, your fitness level, and how far you’re going to travel.
The Standard
Generally, people who want to go rucking will follow the standards of the United States military. In the Armed Forces, someone will have to carry 70 pounds of weight over 12 miles within three hours to obtain an Expert Infantryman Badge. The standard weight is 35 pounds. It is common for beginners to start with lighter weights. As they become more experienced and stronger, they will add up to 10 pounds of weight every few weeks.
In some cases, the participant will have to carry up to 30% of their body weight. Although these recommendations are suitable for members of the military, many newcomers aren’t ready to tackle such a daunting task just yet. Instead, they should choose a weight that works for their fitness level, age, and health.
The Importance
It is vital to choose the right weight. If you don’t have enough weight, you’re likely not going to achieve much. You’ll struggle to reach your fitness goals because the weight isn’t pushing you to get better. On the other hand, adding too much weight to your rucksack could be disastrous. If your rucksack is too heavy, you may not be able to lift it.
Alternatively, you may end up hurting yourself when you try to carry the rucksack. Depending on what you put in the rucksack, you may be able to remove certain items to make the bag lighter.
Best Starting Point For Beginners
Beginners are often out of shape so they’re not ready to carry 30% of their body weight for five miles. They cannot bite off more than they can chew because they might get seriously injured. Plus, they may end up hating the experience so much that they never go rucking again. Therefore, it is wise for beginners to start with lower weights. At the minimum, start with 10% of your body weight. If you’ve been exercising regularly, you can try 15% of your body weight.
After several months of rucking, you’ll want to increase the weight so you can get stronger. Increase the weight by 5 to 10 pounds. Don’t rush your process to avoid getting hurt.
Are You Carrying Too Much Weight?
There is always a risk that you’re carrying too much weight. Even if you’ve managed to tolerate the load, it might be too much and you’re just putting up with it. Again, start with a minimum of 10% of your body weight. If you notice that your posture is strange, your load is likely too heavy. When you go rucking, you should be able to support the weight and stand up straight.
If you’re leaning forward, the rucksack might be too heavy. You can also tell that your load is too heavy when you’re getting injured frequently. If your shoulders are injured or you’ve hurt your knee, you may need to lighten your rucksack. To avoid being seriously injured, it is always wise to start with a lighter rucksack.
Weight Progress Per Week
Individuals new to rucking should only hit the trail two or three times per week. Rucking too frequently will also increase the risks. It is also important to change the duration, distance, and weight. Start with 10 to 15% of your body weight. Try rucking over 2 miles in 1 hour. Repeat this process two to three times per week. Once you feel that this is too easy, you’ll need to make your ruck harder.
During the next stage, you should try rucking 2.5 miles in an hour and a half. You can add some weight, but you don’t want to make your rucksack too heavy. Continue increasing the weight and duration until you can carry 30% of your body weight without straining or getting hurt.
How To Add Weight
To add weight to your rucksack, you’ll need to pick the right items. Ultimately, you’ll have several options here, depending on how much you want to spend. It is often easier to buy weight plates that can be added to your rucksack. The plates will weigh a specific amount such as 10 or 20 pounds. By using plates, you’ll have more space in your rucksack for supplies.
The only problem is that plates tend to be more expensive. When you’re working with a limited budget, you can use bricks, books, boots, and other items. It is a good idea to weigh your rucksack before leaving home.
Health Conditions
The weight of a rucksack should depend on the athlete’s health status. People who have undergone recent back, knee, or hip surgery should not fill their rucksacks to maximum load. Doing so could put them at risk of re-injury.
People with acute and chronic health conditions should seek the advice of their primary care physicians before starting a rucking workout. Some health conditions may rule them out from participating in rucking.
Renal patients can safely ruck with regular checkups. Again, it is recommended to speak with a medical professional to avoid an exacerbation of your condition.
Overall
When it comes to choosing the weight of your rucksack, there is a fine line. Overdoing it can lead to complications. On the other hand, you don’t want a rucksack that is too light because you will never build your strength. For the best results, start with 10% of your body weight. Try rucking over 2 miles in an hour. Once you’ve become accustomed to this, you can increase the weight or distance of your rucks. Take your time and make sure that you’re ready for a bigger challenge before making your rucksack heavier.