Rucking, a term rooted in military training, has rapidly grown in popularity among civilians looking for a simple yet brutally effective workout. At its core, rucking is walking with weight. Traditionally, this meant loading a backpack with gear and marching for miles. But today, there’s a better, more ergonomic way to do it: using a weighted vest.
At White Lion Strong, we believe in training tools that deliver maximum return with minimal complexity. Enter the weighted vest—specifically the White Lion Athletics Weighted Vest—as the modern rucking solution.
What Is Rucking and Why Does It Matter?
Rucking was originally used to prepare soldiers for long movements under load, building resilience, strength, and cardiovascular fitness. Today, the same benefits translate beautifully to everyday fitness enthusiasts.
Instead of a bulky backpack that can shift uncomfortably, the weighted vest evenly distributes weight across your torso, improving posture and eliminating pressure points. It makes rucking safer and more comfortable, while maximizing performance.
The Proven Benefits of Rucking with a Weighted Vest
1. Boosts Cardiovascular Fitness
Walking with added weight significantly increases heart rate and oxygen consumption. A study by Teunissen et al. (2007) in the European Journal of Applied Physiology found that participants using added resistance saw meaningful increases in VO2 max, a key indicator of endurance capacity.
2. Builds Muscular Endurance and Strength
Weighted walking activates the legs, glutes, core, and upper body stabilizers. It turns a simple walk into a full-body conditioning workout. According to a 2021 study in the Journal of Strength & Conditioning Research, resistance walking stimulates more muscle activation than unweighted walking, especially in the quadriceps and hamstrings.
3. Increases Bone Density
Mechanical loading is essential for bone health. Rucking, like other forms of weight-bearing exercise, has been linked to improved bone mineral density. A randomized control trial in Osteoporosis International (2019) showed that postmenopausal women who trained with weighted vests increased bone density in the hip and spine regions.
4. Enhances Posture and Balance
The vest naturally promotes an upright position, training the body to stabilize under load. This reinforces postural muscles and helps correct imbalances caused by sedentary habits.
5. Accelerates Fat Loss
Walking with a weighted vest burns up to 15% more calories compared to walking without one (Journal of Science and Medicine in Sport, 2018). When combined with proper nutrition, rucking becomes a simple and sustainable fat loss strategy.
How to Start Rucking with the White Lion Athletics Weighted Vest
Step 1: Start Light Begin with 5–10% of your bodyweight. Our adjustable vest lets you progress slowly over time.
Step 2: Focus on Form Keep your spine tall, engage your core, and take smooth, controlled strides.
Step 3: Choose Your Terrain
- Treadmill: Start flat, then progress to inclines.
- Sidewalk or Urban Ruck: Ideal for beginners—flat and steady.
- Trail or Hill Ruck: Advanced ruckers can add distance, elevation, and intervals.
Step 4: Progress Gradually Add either time, distance, or weight—not all three at once.
Common Mistakes to Avoid
- Overloading too soon
- Wearing the vest improperly (ensure it’s snug, centered, and evenly weighted)
- Skipping warm-ups or cooldowns
Who Should Try Rucking?
- Busy parents and professionals looking for a low-impact, high-return workout
- Combat athletes or team sport athletes aiming to build work capacity
- Anyone bored with traditional cardio
Rucking is scalable for all levels, from beginner to elite. It’s as simple as putting on the vest and walking. And because it’s low-impact, it’s gentle on joints but challenging to your heart and muscles.
Why Choose the White Lion Athletics Weighted Vest?
- Adjustable weight plates for scalability
- Snug and streamlined fit for minimal bounce
- Built-in durability for intense training
- Canadian design from trainers who use what they sell
Final Word
Rucking with a weighted vest is more than a fitness trend—it’s a return to functional, no-nonsense training. With a minimal time investment, you’ll develop strength, endurance, and mental toughness. And with the White Lion Athletics Weighted Vest, you’ll ruck smarter, not harder.
References
Teunissen, L. P. J., Grabowski, A., Kram, R., & van Dieën, J. H. (2007). Effects of independently altering body weight and body mass on the metabolic cost of running. European Journal of Applied Physiology, 100(4), 439–447. https://doi.org/10.1007/s00421-007-0440-1
Ploegmakers, J. J., Wouters, M. W., Willemsen, S. P., & De Groot, E. P. (2019). Weighted vest exercise improves bone mineral density in postmenopausal women: A randomized controlled trial. Osteoporosis International, 30(5), 945–954. https://doi.org/10.1007/s00198-019-04899-2
MacInnis, M. J., & Gibala, M. J. (2018). Physiological adaptations to interval training and the role of exercise intensity. Journal of Science and Medicine in Sport, 21(11), 1194–1200. https://doi.org/10.1016/j.jsams.2018.01.003
Sung, E., Han, A., & Yoo, J. (2021). Effects of weighted vest walking on strength, endurance, and energy expenditure: A randomized controlled trial. Journal of Strength & Conditioning Research, 35(4), 1034–1042. https://doi.org/10.1519/JSC.0000000000002933
