Rucking With a Light-to-Moderate Pack

Walk or hike with an external load, usually in a backpack or similar carry, to make an ordinary walk a harder training stimulus. Start light and increase gradually; common starting ranges are about 5-20 lb for women and 10-30 lb for men, with heavier loads used by more advanced walkers. This boosts endurance and strength demand even when pace is limited, making it useful for shorter walks, social walks, or as a progression from normal walking.