Weighted Vests, Rucking & Load-Bearing Cardio: What You Should Know
In the evolving world of health and fitness, we’re seeing a shift away from high-intensity everything — and a return to more sustainable, functional movement. One trend that’s gaining major traction in 2025 is weighted walking, often called rucking, and the use of weighted vests to make everyday activity more effective.
You’ve probably seen it online — people going for long walks wearing vests, influencers doing chores with added weight strapped to their torso, or athletes casually rucking up hills like it’s no big deal. The idea is simple: add weight to daily movement to increase calorie burn, improve strength and endurance, and even support bone health.
But is it actually effective? Is it safe? And how do you know if it’s right for you — or your clients?
In this article, we’ll break down:
The history and origin of rucking and vest training
Why it’s trending again now
What the science says about the benefits (and limitations)
Who it’s best for — and who should be cautious
How to choose the right weight for your body
Beginner and intermediate ways to incorporate it
And some of the most trusted brands if you’re thinking of investing
Where Did Rucking Come From?
Rucking has its roots in military training, where soldiers carry gear (rucksacks) across long distances to build endurance, strength, and mental toughness. In the military, ruck marches are common — and often done under pressure and time constraints.
In 2008, former Green Beret Jason McCarthy launched GORUCK, a company that began with tactical backpacks and evolved into a full-blown fitness movement. GORUCK started hosting public rucking events, and the idea of weighted walking quickly spread into civilian life — particularly among outdoor fitness enthusiasts, veterans, and people looking for a new way to train without a gym.
Today, rucking and weighted vest walking are popular with:
Runners and lifters looking to improve aerobic capacity
Busy professionals who want more out of their daily walks
Aging adults trying to improve bone density without high impact
Trainers and physical therapists using it for low-load strength work
Why It's Gaining Momentum in 2025
Rucking and weighted vest training are trending now for a few key reasons:
Low-impact and joint-friendly: Unlike running or jumping, walking is accessible for most fitness levels and doesn’t demand high recovery.
Stacked benefits: It offers cardio + resistance training in one — helping you burn more calories and challenge your muscles at the same time.
Minimal gear required: A vest or backpack is all you need. No gym necessary.
Fits into everyday life: You can ruck while walking your dog, listening to a podcast, or on your lunch break.
Backed by science: Recent studies have spotlighted rucking’s benefits for fat loss, cardiovascular health, and bone loading — especially in populations at risk of muscle and bone decline.
What the Science Says..
Rucking and walking with a weighted vest can offer a range of health benefits backed by science. From a bone health perspective, increasing the mechanical load on the body stimulates bone-forming cells known as osteoblasts.
A 2018 study published in Bone Reports showed that even low-intensity, load-bearing activity significantly improved bone mineral density in older women, highlighting its potential as a long-term skeletal health intervention.
In terms of energy expenditure, research in the Journal of Applied Physiology found that carrying an additional 10–15% of one’s body weight can increase calorie burn during walking by 8–20%, depending on the pace and incline. Beyond just burning calories, this added load challenges your muscular endurance. Engaging the core, glutes, and upper back to manage the weight — especially on uneven terrain or uphill climbs — functions like resistance training for posture, strengthening stabilizing muscles as you move.
Posture & Safety Tips for Wearing a Weighted Vest
Posture is everything when you wear a weighted vest. Poor posture under load can lead to back pain, shoulder discomfort, or joint stress.
✅ Keep your head tall and chin tucked slightly — avoid forward head posture
✅ Gently brace your core (think: “tall and light”) without gripping your abs
✅ Keep your shoulders down and back — don’t let the weight pull you forward
✅ Walk with your normal gait — avoid leaning or shuffling
✅ Don’t overstride — shorter, grounded steps are better under load
🛑 If you feel discomfort in your knees, back, or neck, stop and reassess your load and posture. Start with short walks on flat terrain until you’ve built confidence and stability.
Other Types of Weighted Cardio
Rucking isn’t the only way to use a vest. If you’re ready for more variety, here are a few other options:
Weighted hill walks or stair climbs
Walking lunges or step-ups (with a light vest)
Bodyweight circuits (e.g., squats, push-ups, planks) while wearing a vest
Zone 2 rucks — steady-paced walks with a vest to build aerobic capacity
Outdoor hiking with a backpack loaded with books, water bottles, or sandbags
The key is intentional progression — don’t just throw on a vest and go full throttle. More isn’t always better. Better is better.
Who Should Try It — and Who Should Avoid It
Rucking and vest walking are ideal for:
People already walking regularly and want more challenge
Individuals aiming to improve cardiovascular fitness and muscular endurance
Adults over 40 looking for bone-health benefits
Lifters who want a low-impact way to stay active on rest days
It may not be the best choice for:
Beginners with poor posture or gait mechanics
Anyone currently dealing with back, foot, or joint injuries
Pregnant individuals or those in postpartum recovery (check with a professional first)
People trying to use it only to burn calories faster (mindset matters!)
Does It Actually Work?
Yes — but with some important caveats.
Here’s what the science says:
🧠 Bone health & density:
Weighted walking provides greater mechanical loading on the skeleton, which stimulates bone growth. A 2018 study in Bone Reports found that low-intensity weighted exercise increased bone mineral density in postmenopausal women — a population at higher risk for osteoporosis. (Source)
🔥 Metabolism & calorie burn:
Adding just 10% of your body weight can increase energy expenditure during walking by 8–15%, according to research in The Journal of Applied Physiology. That said, it's not a magic bullet — and the added effort must be sustainable.
💪 Muscular endurance:
Weighted walking recruits more stabilizing muscles (core, glutes, calves), especially on inclines. It’s great for improving stamina without needing to jog or sprint — making it joint-friendly.
But — it’s not a replacement for strength training, and it can be risky for people with joint pain, poor posture, or poor walking mechanics.
Who Is It Good For?
✅ Beginner to intermediate lifters who walk regularly
✅ Anyone with a sedentary job looking to make walking more effective
✅ People over 40 looking to preserve bone density and stay active without high-impact exercise
✅ Busy individuals who want to multitask their cardio and strength stimulus
🚫 It’s not ideal for:
People with low back pain, knee issues, or foot instability
Those who haven’t mastered bodyweight walking posture or form
Anyone who’s not currently exercising and wants to skip steps to “burn more calories” — this isn’t a shortcut
What Weight Should You Start With?
A good rule of thumb is to start with 5–10% of your body weight, depending on your fitness level and goals.
Beginner: 5–7% of body weight (e.g., 8–12 lbs if you weigh 150–170 lbs)
Intermediate: 10–15% of body weight (15–25 lbs for most people)
More than 20% of body weight = advanced, and only after months of adaptation
⚠️ Start light — you can always increase the weight or duration. The goal is to add challenge without affecting your posture or gait.
Good Brands to Consider
These are highly rated for comfort, durability, and versatility:
1. GORUCK – Popular with military & civilian ruckers alike; sleek backpack-style or plate carrier vests
2. Hyperwear Hyper Vest Elite – Adjustable weight distribution, breathable design, ideal for walking
3. North Gym Tactical Vest – Heavier-duty option with weight plate compatibility
4. Aduro Sport Weighted Vest – Affordable beginner-friendly option with fixed weights
5. Henkelion Adjustable Vest – Comfortable and budget-friendly for low-impact use
How to Use It (Beginner vs. Intermediate)
Beginner:
Walk 15–30 minutes, 2–3x per week
Stick to flat terrain at first
Focus on good posture (head tall, core gently braced, shoulders down)
Use 5–10 lbs max to start
Don’t wear it all day — your joints will thank you
Intermediate:
Progress to 30–60 minute rucks, 3–4x per week
Try moderate hills or stairs
Alternate rucking with strength training days
Use 10–25 lbs based on comfort and body weight
Test short bodyweight workouts (e.g., walking lunges, squats, incline walks) with the vest on once your gait is solid
Like anything in fitness, weighted vests aren’t magic — but they can be effective when used with intention.
If your foundation is solid, adding a vest to your walks can help you burn more calories, strengthen your posture, and maintain muscle and bone health as you age. But it’s not something you want to jump into without a plan — and it shouldn’t replace strength training or mobility work.
Start light, stay consistent, and focus on quality movement first. You’ll get way more out of it that way.
Hope that helps,
Happy Exercising!
References
Borer, K. T., et al. (2018). Low-intensity, weight-bearing exercise and bone health in older women. Bone Reports, 8, 154–159. https://doi.org/10.1016/j.bonr.2018.04.001
Panizzolo, F. A., et al. (2019). Metabolic cost of walking with loads: Effects of load placement and walking speed. Journal of Applied Physiology, 127(2), 481–490. https://doi.org/10.1152/japplphysiol.00175.2019