We’re often encouraged to walk 10,000 steps a day to boost both our mental and physical health. But what if simply adding some weight to your walks could unlock even greater benefits?
Covering long distances on foot while carrying a heavy load is a time-tested tradition among soldiers, with records dating back to 1878. But today, this military endurance exercise has been rebranded as rucking—a simple yet effective workout that involves walking with a weighted backpack—and it’s rapidly gaining popularity online.
While traditional rucking uses a backpack, many enthusiasts now opt for a weighted vest instead, offering a more evenly distributed load and a hands-free experience. But which kit is best for you?
Newsweek spoke to several fitness and health experts about which torso-worn fitness gear is most effective. The answer, it turns out, isn’t so clear-cut.
“Weighted vests outperform rucks for fat loss,” said chiropractor Dr. Mark El-Hayek. “That said, I usually start clients with rucking because it’s joint-friendly, has a low barrier to entry, and is excellent for building consistency. The downside is that it doesn’t scale well in the long run.”
This sentiment was echoed by other professionals who noted that weighted walks—whether with a vest or backpack—can significantly increase workout intensity, boost calorie burn, and even improve bone density over time.
Rucking: Ideal for Beginners
Newsweek spoke to Ben Supik, an expert in exercise for longevity and quality of life, with over 19 years of experience helping people move better, feel stronger, and live longer.
He said rucking—walking with weight on your back—is “safer and more accessible” for most people who are just starting their fitness journey.
“It supports fat loss by increasing energy output in a low-impact way, and it integrates easily into daily life. Heck, you could even just use a regular backpack with a water jug or book in it provided you adjust the straps properly. So it has a much lower barrier to entry,” he explained.
Newsweek spoke to Helen Leland, 32, a business owner from Charleston, South Carolina, who recently racked up 5 million views on Instagram (@helenleland) with a clip of her rucking.
The footage shows Leland enjoying a post-dinner walk wearing a 10lb rucksack— something she does daily for one-mile.
She told Newsweek that she discovered rucking when researching how to maintain healthy bones as she ages.
“It’s improved my posture and my core strength. It’s such a simple way to add resistance to something I already LOVE—walking!” she said.
Progressing to a Weighted Vest
However, once someone is comfortable with the extra weight, Supik—founder and owner of Activate Body Personal Training in Baltimore, Maryland—said they are ready for a weighted vest.
“Especially if the goal is to challenge strength endurance with bodyweight exercises,” he said, adding that consistency is key to fat loss.
A TikTok Advocate for the Vest
Dr. MaryBeth Asenime, 42, recently turned to TikTok to explain why she favors the weighted vest (@backtalkwith_dr.a). The March 12 clip has almost 35,000 views.
The chiropractor, based in Houston, Texas, told Newsweek that she has been carrying 16 to 40 lbs for the last four years.
“I have tried rucking and I think it’s great as long as you are comfortable with it and conditioned,” she added.
But she favors the vest, which she uses two to three times per week for 30 minutes to two hours, depending on training. She explained she’s noticed endurance with other cardio workouts.
“I prefer the weighted vest because it feels more balanced and comfortable during workouts,” she told Newsweek. “When I used a weighted backpack for rucking, I found the weight pulled on my shoulders and strained my lower back over time, especially if it wasn’t packed just right.
“With the vest, the weight sits closer to my center of gravity, which not only feels more natural but also allows me to train more efficiently without adjusting or worrying about shifting weight. It’s become my go-to for adding intensity to walks, circuits, and bodyweight strength work.”
Pros and Cons of Weighted Vests
El-Hayek, the clinic owner at Spine and Posture Care in Sydney, Australia, shared the pros and cons of using weighted vests.
Pros:
- Full body engagement, especially through the core and glutes
- Short sessions still create strong output
- Works well with stairs, circuits, or even rehab drills
Cons:
- Poor posture or form often overloads joints like knees, hips, or the lower back
- Most vests rub, shift, or trap heat if they don’t fit properly
- Not beginner-friendly, as it requires a solid base of strength and control
Benefits and Drawbacks of Rucking
“Both weighted vests and rucks can support fat loss,” Supik told Newsweek. “But only if they’re part of a broader, sustainable movement habit paired with nutrition.”
He also provided a breakdown of the pros and cons of rucking backpacks:
Pros:
- Weight is carried low and close to your center of mass, which reduces impact on the spine and knees
- You can combine it with daily activities (walk the dog, run errands) without looking like you’re wearing exercise equipment
- Easy to add/remove weight or swap backpacks depending on the day
Cons:
- If not worn properly or using too much weight, some people will compensate with poor posture, which can do more harm than good
- Since we’re just loading up the back half of the body, most rucks can’t carry more than 40 lbs
- It isn’t ideal for strength circuits or in-gym use as it’s pretty bulky
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