Rucking and grip strength training are simple yet powerful ways to improve your health and longevity. These practices, rooted in military training, combine low-impact exercise with functional strength-building. Here's why they work:
- Rucking: Walking with a weighted backpack boosts cardiovascular health, burns 2-3x more calories than regular walking, and strengthens muscles with less joint strain than running.
- Grip Strength: A strong grip predicts overall health and longevity, reducing risks of cardiovascular disease, frailty, and premature death.
Both methods are accessible, safe, and effective for all fitness levels. Start light, increase gradually, and track your progress to build a routine that supports long-term health.
Rucking Exercises: Grip Strength + Weighted Vest Training (San Angelo State Park) #RuckingWorkout
How Rucking and Grip Strength Improve Your Health
The military’s focus on rucking and grip strength isn’t random - it’s backed by solid evidence showing how these practices can boost overall health in significant ways.
What Rucking Does for Your Body
Rucking transforms a simple walk into a powerful, heart-friendly workout. It delivers cardiovascular benefits similar to jogging but with less strain on your joints. Studies show that a 10-week program of carrying weight can improve your body’s oxygen delivery to muscles, making it a highly effective way to enhance fitness. Plus, rucking can burn up to three times more calories than regular walking, making it an excellent option for those looking to torch calories without the impact of running.
But it’s not just about your heart. Rucking works muscles across your entire body. Colby Warren, a marketing manager at CAPTRUST, explains:
"Weighted walking engages muscles throughout the body in a way that regular walking doesn't. It's low impact, but it's been a very effective way for me to build strength and endurance."
This exercise builds both stamina and endurance, training your muscles to keep going longer without tiring, which also improves your aerobic capacity. You can tailor rucking to your fitness level by adjusting the weight, distance, or pace. Start light and short, then gradually increase as your body adapts.
With this foundation in place, it’s easier to see how grip strength complements rucking to support overall health and aging.
Why Grip Strength Matters for Aging
Grip strength isn’t just about how firm your handshake feels - it’s a key indicator of your overall musculoskeletal health. It reflects upper body strength and muscle mass, and research shows it can even predict early death better than some traditional health markers like blood pressure. For example, a 5 kg drop in grip strength is linked to a 16% higher risk of death from any cause, a 21% higher risk of cardiovascular death, and up to a 67% greater risk of premature mortality.
Dr. Guillaume Paré, a physician and professor at McMaster University, emphasizes the importance of grip strength in diagnosing health issues:
"Weaker handshakes where fingers struggle to close completely around my hand, or where hand muscles are emaciated, are red flags."
Grip strength also reveals how active you are and can signal your risk of frailty or your ability to recover from illnesses. Dr. Mark Peterson from the University of Michigan explains:
"It means that once we have a disease, our ability to fight it is limited. For example, the risk of dying from a pneumonia is much increased in individuals with lower grip strength, which makes sense considering the importance of good muscular health to properly clear the airways of sputum."
Interestingly, lower grip strength has even been linked to faster aging at the cellular level, as seen in DNA methylation patterns. One study found that people who had recently fallen had an average grip strength of 17.6 kg, compared to 20.7 kg in those who hadn’t fallen, highlighting its connection to physical stability and independence. Dr. Ardeshir Hashmi from Cleveland Clinic adds:
"People with better grip strength age more slowly. Having a good grip strength can slow the process of immunosenescence, or the decline in your immune defense associated with aging."
Grip strength, therefore, plays a major role in maintaining independence and resilience as you age - principles that align with the military’s long-term focus on building physical and mental durability.
Military Research and Expert Views
The benefits of rucking and grip strength training are well-documented in military research, which shows why these practices are core to soldier fitness programs. Combining weight-bearing aerobic exercise with strength training not only boosts physical performance but also supports mental health - a key priority in military training.
Jason McCarthy, founder of GORUCK, highlights the mental health perks:
"It also promotes getting outdoors and getting into nature, getting exposed to sunlight and fresh air, which is great for your mental health."
Colby Warren also shares his personal experience:
"It helps me sleep better, I'm more relaxed, and I get the feel-goods from the endorphins."
Military studies confirm that rucking keeps your heart rate at a moderate intensity - ideal for cardiovascular health - while engaging multiple body systems at once through its blend of aerobic and strength training. This comprehensive approach builds resilience, both physically and mentally, providing a blueprint for long-term well-being that extends far beyond military life.
Main Health Benefits of Rucking and Grip Strength
Rucking and grip strength training go beyond simple physical exercise, offering a range of benefits that impact cardiovascular health, structural strength, and mental well-being.
Heart Health and Metabolism
Rucking stands out as a heart-healthy activity that also boosts metabolism, offering more benefits than regular walking. Logan Aldridge, a Peloton Instructor, highlights its aerobic advantages:
"Rucking is an aerobic exercise that can improve your heart and lung health."
What makes rucking unique is its calorie-burning potential - it burns 2–3 times more calories than walking and keeps your heart rate in the optimal fat-burning zone (around 60–70% of your maximum heart rate). Dr. Sanjay Gupta elaborates on its metabolic perks:
"Using a rucksack and walking in a weighted way helps to decrease visceral fat and increase bone, and all of these things make you less insulin resistant."
This means rucking not only supports healthy blood sugar levels but also promotes long-term heart health. It offers cardiovascular benefits similar to jogging but with less strain on your joints, making it a sustainable exercise option.
Rucking is highly adaptable - you can adjust the weight, distance, or duration to match your fitness level. A good starting point is carrying about 10% of your body weight and keeping the initial distance and speed manageable. In addition to its metabolic effects, rucking also strengthens your muscles and bones.
Stronger Muscles and Bones
While rucking benefits your heart, grip strength training plays a key role in maintaining your body's structural health. Grip strength is directly linked to bone density, fracture risk, and even longevity. Dr. Ardeshir Hashmi from the Cleveland Clinic explains:
"The more you maintain your grip strength, the slower the cells age. If you don't maintain your grip strength, the cells actually start to metabolize and age faster. And that shows in what you're physically able to do, or not do."
Weaker grip strength has been associated with higher risks of heart disease, stroke, and metabolic issues. Fortunately, grip strength tends to decline only after age 50, giving you plenty of time to build and maintain it.
Simple exercises, like squeezing a racquetball for 10 minutes twice a day, can help. Resistance training and functional movements that mimic everyday tasks further enhance grip strength.
Mental Health and Mood Benefits
Rucking and grip training don’t just strengthen the body - they also boost mental resilience. Regular exercise has been shown to reduce the risk of depression and improve overall mental health.
A 2019 study from Harvard T.H. Chan School of Public Health found that running for 15 minutes daily or walking for an hour could lower the risk of major depression by 26%. Another large-scale study involving 1.2 million adults revealed that those who exercised reported 1.5 fewer days of poor mental health each month compared to non-exercisers.
Rucking, in particular, fosters mindfulness and mental toughness. The act of carrying weight and focusing on each step creates a meditative experience, helping to reduce stress and improve mental clarity. Outdoor rucking amplifies these benefits. A study published in the Proceedings of the National Academy of Sciences found that a 90-minute walk in nature reduced rumination and decreased activity in brain regions tied to mental health risks, compared to walking in an urban environment.
Exercise also boosts levels of dopamine, norepinephrine, and serotonin, improving focus and attention. For those dealing with trauma or PTSD, focusing on physical movement during rucking can help shift the nervous system out of a stress-induced state.
To get the most out of rucking for mental health, treat it as screen-free time. Exercising with friends or in a group can also enhance the experience by fostering social connections and support. The combination of physical effort, outdoor exposure, and social interaction creates a powerful recipe for improving mental well-being, with benefits that last well beyond the workout itself.
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How to Start Rucking and Grip Training
You don’t need military-level intensity to begin rucking or grip strength training. With the right approach and gradual progression, you can safely integrate these practices into your fitness routine.
Your First Steps with Rucking
Start light and build up gradually. Begin with 10-15% of your body weight in your pack. For example, if you weigh 150 pounds, that’s about 15-22 pounds. This conservative starting point helps your body adapt without risking injury.
Nichele Cihlar, a strength and conditioning coach and director of training at GoRuck, advises patience:
"Listen to your body and only increase the weight and distance as you are physically prepared to do so. Rucking is very safe and a great way to get outside for an injury-free workout".
Focus on distance before adding weight. Start with shorter routes - 1 to 2 miles - and maintain good posture while walking. Once you can comfortably complete several rucks at your starting weight over these distances, you’ll know it’s time to increase the challenge.
When you’re ready to add weight, do so in small increments every couple of weeks. Keep in mind that carrying more than one-third of your body weight regularly can significantly increase your risk of injury, according to military research.
Proper footwear is essential. Invest in good boots or hiking shoes and break them in before your first ruck. Pair them with high-quality socks to prevent blisters and support your feet when carrying extra weight.
Once you’ve got the basics of rucking down, it’s time to work on your grip strength.
Basic Grip Strength Exercises
Grip strength training complements rucking by improving endurance and overall functionality. You can start with simple exercises using items you already have at home.
- Tennis ball squeezes: Hold a tennis ball in one hand, squeeze it as hard as you can for five seconds, and repeat three times per hand. Rest for 30 seconds between repetitions. Aim for 5-10 sessions daily.
- Towel wringing: Wet a towel, grab each end, and twist in opposite directions to wring out the water. Repeat up to five times. This exercise mimics natural gripping motions and strengthens your hands, wrists, and forearms.
If you’re ready for more structured training, try these:
- Farmer’s walks: Hold a dumbbell in each hand, keep your shoulders back and chest up, and walk forward with controlled strides for 30-40 paces or 30-60 seconds. Rest and repeat 1-2 times.
- Dead hangs: Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended. Start with 15-30 seconds, rest, and repeat 1-2 times.
- Hand grippers: Use these portable tools to complete 10 controlled squeezes per hand. They’re great for training on the go.
Aim to include grip exercises 3-5 times per week, giving your muscles time to recover between sessions.
How to Track Your Progress
Tracking your progress ensures steady improvement and keeps you motivated. For rucking, monitor your distance, weight carried, pace, and how you feel after each session. A pace of 15-20 minutes per mile is a solid benchmark for most ruckers.
Use GPS watches or apps like Strava, MapMyWalk, or Garmin Connect to log your distance, speed, and elevation gain automatically. These tools make it easy to spot trends in your performance and identify areas for improvement.
Maintain a simple rucking log where you note the date, distance, weight carried, and your energy levels during and after the workout. This log will help you adjust your intensity and recovery as needed.
For grip strength, track the exercises you perform, the sets and repetitions, and any added resistance or weight. Record improvements, like longer hold times for dead hangs or more repetitions for other exercises.
Apps like Growth Bundle's HealthView can sync with Apple Health to give you a comprehensive view of your fitness progress, while The Do App helps you stay consistent by tracking your training frequency. These tools are especially helpful in the early weeks when building momentum is crucial.
Gradual progression is key. Increase your training load by about 10% per week. This cautious approach minimizes the risk of overuse injuries while ensuring sustainable progress. And here’s a bonus: rucking burns 2-3 times more calories than regular walking, so even shorter sessions can have a big impact on your fitness.
Equipment and Apps to Support Your Training
The right gear and digital tools can make your rucking and grip training routine more effective without breaking the bank.
Essential Gear for Rucking and Grip Training
Start with a reliable ruck pack. Options like the GORUCK Rucker or the 5.11 Rush 12 Ruck (priced around $100) offer durability and comfort. For weights, the Yes4All Ruck Weights ($22–$62) provide a budget-friendly alternative to high-end plates.
Staying hydrated and safe is key. Equip yourself with a Source Hydration 3L Low Profile Water Bladder ($37), Energizer Headlamps ($15), reflective straps ($11), and Darn Tough Rucking Socks ($25). For blister prevention, consider KT Blister Prevention Tape ($10) and Trail Toes Blister Prevention Cream (under $15). In colder or wet conditions, Mechanix gloves are a smart choice. Recovery tools like a back trigger point massager or a foam roller can help ease muscle tension after rucking sessions.
For grip training, tools such as IronMind Captains of Crush ($25.95), Prohands Gripmaster ($17.95), Fat Gripz Extreme ($35.95), or the ProsourceFit Hand, Grip, and Wrist Strengthener ($11.99) are excellent for building hand strength.
Much like military training, using the right equipment not only improves performance but also helps reduce the risk of injury.
Apps to Build Consistency and Discipline
Digital tools can turn occasional workouts into consistent habits. Growth Bundle offers a curated collection of 12 apps designed to support your training. With an average rating of 4.6 stars from over 190,000 reviews, it’s a solid investment for your routine.
The Do App is particularly helpful for habit tracking, making it easy to stay on top of repetitive activities like grip exercises. You can set measurable goals, such as tracking weekly rucking distances or daily grip repetitions. One user, tmclifton95, shared how the app helped them stick to habits like walking "4000 steps a day".
HealthView syncs with Apple Watch to monitor key health metrics, including heart rate during rucking and recovery stats. Reflectly adds a mental wellness angle, letting you journal your training progress and track mood patterns. For scheduling, Timebloc helps you carve out dedicated time for workouts.
Growth Bundle comes with a 14-day free trial, letting you explore the apps before committing to the $99.99 annual subscription. These tools can help you stay disciplined and maintain a consistent training schedule.
Tools for Recovery and Stress Management
Recovery is just as important as the training itself. The Mindfulness App, part of Growth Bundle, offers resources for meditation and better sleep - both of which can enhance recovery and improve grip strength over time. Regular meditation can also help manage stress, ensuring it doesn’t interfere with your progress.
Grateful: A Gratitude Journal, another app in the bundle, encourages a positive mindset. By documenting small wins, like hitting a new personal best, you can stay motivated even during challenging phases.
When combined with your physical training, these recovery tools help prepare both your body and mind to handle increasing demands over time.
Building Your Long-Term Health Routine
Main Points to Remember
Rucking and grip strength training offer more than just a fitness boost - they’re a reliable way to support your health and longevity. These practices, long embraced by the military, are backed by research showing their effectiveness.
Grip strength, for instance, is a strong indicator of long-term health. Studies link weak grip strength to chronic conditions like Type 2 diabetes, cardiovascular disease, stroke, chronic kidney and liver disease, and even cancer. So, strengthening your grip isn’t just about improving hand function - it’s about safeguarding your health as you age.
Rucking, on the other hand, provides a low-impact, full-body workout that’s easier on your joints compared to high-impact activities like running. It’s a sustainable way to stay fit and avoid the injuries often associated with more intense exercises.
As we age, maintaining strength becomes non-negotiable. Without regular strength training, muscle mass naturally declines by 3–8% per decade starting at age 30. Combining rucking with grip exercises can help counteract this loss, keeping you strong and functional well into your later years.
Together, these activities engage multiple body systems, making them perfect for those with busy schedules and long-term health goals. The next step? Figuring out how to weave them into your routine.
How to Begin
Like military training, building your routine should be gradual and deliberate. Start small and focus on consistency to create habits that stick. For rucking, aim for 1–2 sessions per week as a beginner. Cover 2–3 miles at a pace of 15–20 minutes per mile, starting with a load of 10–25 pounds. Increase the weight by about 5 pounds weekly, but always prioritize proper posture.
Grip strength training doesn’t require a lot of time. Just a few minutes of daily effort can make a noticeable difference. Use tools like hand grippers or resistance bands, or incorporate grip-strengthening activities into your day, such as gardening or carrying groceries. Exercises like farmer’s carries and dead hangs are also excellent for building grip strength.
A balanced weekly plan might look like this: ruck 2–3 miles with 10–25 pounds twice a week, alternate with grip strength exercises on other days, and dedicate non-training days to rest or active recovery.
Recovery is just as important as the workouts themselves. Proper sleep, nutrition, and hydration are essential for preventing overtraining and supporting your progress. Use your off-days for mobility work, like stretching or foam rolling, to stay flexible and reduce soreness.
To make these activities easier to stick with, try weaving them into your daily life. Ruck during your lunch break or while walking your dog. Training with friends or joining a local rucking group can also make the experience more enjoyable and help you stay consistent.
When rucking, keep your load to 10% or less of your body weight initially, and take short breaks every 45–60 minutes during longer sessions. Pay attention to warning signs like persistent soreness, swelling, or reduced grip strength - these may mean you need more recovery time.
Above all, focus on proper form and steady progress. It’s not about quick results - it’s about building a routine that supports your health for years to come.
FAQs
What's the best way for beginners to start rucking safely?
To ease into rucking as a beginner, start with a lightweight backpack that holds about 10–15% of your body weight. For most people, this means carrying somewhere between 15–25 pounds. Begin with short, manageable walks on flat terrain, keeping your sessions around 10–15 minutes. As you get stronger and your endurance improves, you can slowly increase both the weight and the duration of your walks.
Make sure to wear comfortable, supportive shoes to protect your feet and joints. Pay attention to your posture - keep your back straight and your movements steady and controlled. Staying hydrated is key, and it’s important to listen to your body. Avoid pushing yourself too hard or carrying too much weight too soon, as this can lead to injuries. By starting slow and building up gradually, you’ll develop strength and stamina while keeping the experience safe and enjoyable.
How can I track and measure my grip strength progress effectively?
To check your grip strength, a hand-held dynamometer is a reliable tool. It measures the force of your grip in either pounds or kilograms. To get an accurate reading, try squeezing the device firmly three times and then calculate the average - this can help you track your progress over time. Alternatively, you can test your grip endurance by timing how long you can hold a squeeze, such as gripping a tennis ball or hanging from a pull-up bar. If you want to stay organized, grip strength tracking apps can make it easy to log your results and see your improvement over time.
Are there any health conditions or situations where rucking or grip strength training might not be safe?
Rucking and grip strength training can be excellent ways to boost fitness, but they aren't suitable for everyone. If you've recently injured your hands, wrists, feet, or back - or if you have conditions like osteoporosis that weaken bones - it’s a good idea to check with a healthcare professional first. These activities could put extra strain on vulnerable areas, increasing the chance of fractures or worsening existing problems.
Another thing to watch out for is technique and weight. Carrying too much weight or using poor form during rucking can lead to issues like low back strain, nerve compression, or shoulder pain. If you already have musculoskeletal conditions or aren’t sure about your limits, starting slowly and seeking advice from a professional can help you stay safe while reaping the benefits.