To many people, walking with a weighted vest is not the same as rucking, even though both involve putting on an extra weight for the sake of a workout. However, upon closer consideration of what exactly rucking is and what it does to the body, you will find that rucking with a backpack and rucking with a weighted vest are very similar in many ways.
In fact, if you do not own or have access to a rucksack, and you don't plan to go a long distance, a weighted vest can be just as good (if not better) for rucking. If you are walking a short distance where you do not need the extra supplies, a weighted vest might even be more beneficial than a rucksack.
So, what exactly does rucking involve? And in what ways can a weighted vest be suitable for rucking?
What Exactly is Rucking?
Rucking is a form of walking or hiking with a weighted backpack, which is commonly called a rucksack. The added weight of the rucksack is what transforms rucking from a simple walking exercise to an intensive strength and endurance workout that engages more muscles, burns calories, and can help build up your bone density.
So, just to be clear, rucking is not just walking, though walking is part of it. The main difference between walking and rucking is that one involves carrying an additional weight, and the other does not.
What Muscles Does Rucking Build?
Rucking is a full-body workout that mainly targets the muscle groups in the lower body (legs), core, back, and shoulders, which makes it great for stability and postural endurance.
Here are some of the muscles you work out while rucking:
Primary Muscles Worked During Rucking
| Muscle Group | Specific Muscles | Role During Rucking |
| Legs | Quadriceps | Power walking and climbing, knee extension |
| Hamstrings | Hip extension, stability during stride | |
| Glutes | Primary driver for forward motion and hill climbs | |
| Calves | Push-off and ankle stability | |
| Core | Abdominals | Torso stabilization and posture control |
| Obliques | Balance and rotational stability | |
| Lower Back (Erector Spinae) | Supports the spine and helps maintain posture | |
| Back & Shoulders | Trapezius | Supports pack weight, upper-back stability |
| Rhomboids | Helps maintain posture and keep shoulders back | |
| Lats (Latissimus Dorsi) | Assists in upper body stabilization | |
| Deltoids (Rear Shoulders) | Helps manage pack movement and shoulder engagement |
Overall, rucking emphasizes lower body strength, core stability, and postural endurance. It also has a conditioning component, so you're getting cardio and muscular work at the same time.
What is the Ideal Weight For Rucking?
The weighted backpacks used for rucking usually weigh about 10–50 lbs, but how much weight you take for rucking should depend on your level of fitness.
Here is a table showing the ideal weight for a rucksack depending on your level of fitness
| Experience Level | Recommended Weight | Notes |
| Beginner | 10–20 lbs (4.5–9 kg) | Start here to avoid injury and let your body adapt. Even 10 lbs can make a walk challenging. |
| Intermediate | 20–30 lbs (9–13.5 kg) | Once you're comfortable with distance and form, this is a solid weight range for fitness. |
| Advanced | 30–50 lbs (13.5–22.5 kg) | For serious conditioning, especially for military prep or endurance events. Requires solid joint and core stability. |
Walking with Weighted Vest vs. Walking with a Rucksack: Are They The Same?
A weighted vest and rucksack are the same in that they target most of the same muscle groups in the lower body, the core, and the back. A weighted vest of the same weight will target many of the same muscles as a rucksack.
However, the main difference between rucking with a weighted vest and rucking with a rucksack lies in the way the weight is distributed across your body.
Here’s a side-by-side comparison table of the muscles targeted by a weighted vest vs. a rucksack:
| Muscle Group | Weighted Vest | Rucksack (Backpack) |
| Quadriceps (Front thighs) | ✅ Major engagement – walking, squats, stairs | ✅ Major engagement – same activities |
| Hamstrings (Back thighs) | ✅ Stabilization, especially on inclines | ✅ Same as vest |
| Glutes (Buttocks) | ✅ Primary movers during walking, lunges | ✅ Same as vest |
| Calves | ✅ Engaged for walking push-off and balance | ✅ Same as vest |
| Abdominals (Core) | ✅ Stabilizes the torso under load | ✅ Stabilizes the torso under load |
| Obliques (Side abs) | ✅ Helps with balance and rotation | ✅ Same function |
| Lower Back (Erector Spinae) | ✅ Supports upright posture | ✅ Supports posture—slightly more load |
| Trapezius (Upper back) | ⚠️ Minimal engagement | ✅ Highly engaged—supports backpack weight |
| Rhomboids (Mid-back) | ⚠️ Less emphasis | ✅ Helps retract the scapula and maintain posture |
| Lats (Side back) | ⚠️ Slight engagement | ✅ Helps stabilize the upper body |
| Deltoids (Shoulders) | ✅ Slight engagement, especially front delts | ✅ More engaged, especially rear delts |
| Chest (Pecs) | ✅ Slight pressure/load from vest | ⚠️ Minimal engagement |
A weighted vest ensures the load is evenly distributed across your chest and back. To many users, a weighted vest is more comfortable, and it is great for balanced resistance, posture, and full-body workouts
A rucksack, on the other hand, puts more strain on the back, traps, and shoulders, which means it requires more strength to carry. It is great for endurance, especially for hiking, or (as it was originally used for) military training.
- If your goal is overall fitness, a weighted vest is awesome.
- If you’re training for hiking, tactical fitness, or carrying gear, go with a rucksack.
So, in terms of the muscles they work, and how effective they are for exercise, a weighted vest and a rucksack are very similar. The only difference is how the weight is distributed across your body.
Can a Weighted Vest Replace a Rucksack?
A weighted vest can replace a rucksack in purpose, but not in practicality. The principal advantage of a rucksack over a weighted vest is that it allows you some space to carry equipment and supplies like food, emergency gear, clothing, etc
Therefore, if you don't have a rucksack and you don't plan to go a long distance, a weighted vest can be perfect for rucking.
If you are walking a short distance where you don't need the extra supplies and you don't have to prepare for any emergencies, a weighted vest provides many of the same benefits as a rucksack. In addition, it has the advantage of being more comfortable.
3 Best Weighted Vests For Rucking
Choosing a weighted vest for rucking is a smart way to add resistance without the shoulder strain of a backpack. But not all weighted vests are equal, especially for rucking.
Start with a 10–20 lbs weighted vest if you're new, and look for vests with removable weight plates or sandbags, so you can adjust the load as you get stronger. Good vests often range from 20–40 lbs, some go up to 60+.
1. The Zelus 20 lbs Adjustable Weighted Vest
This adjustable vest comes with a base weight of 10kg, and it has 20 iron sand bags weighing 0.5 kg each that easily slide into the 20 pockets around your torso to add up to 10 kg to your workout.
It is made of soft but durable nylon fabric, it distributes the weight evenly across your body, and is ergonomically designed for both men and women.
2. Weighted Vest for Men and Women | 20-32lb Vest with 6 Ironsand Weights
This one-size-fits-most exercise vest weighs in at 11 pounds by itself but reaches up to 20 thanks to the included six 1.5-pound iron sand weight bags.
It is designed to allow variable low-impact resistance that strengthens your core and endurance, no matter your exercise routine
3. 45lb Weighted Vest with Iron Weights for Exercise
For a more intense rucksack exercise, consider this versatile weighted vest that comes which comes with adjustable weights up to 45lb.
It is designed to add plenty of variable low-impact resistance to help strengthen your core, grow endurance, and trim fat.
Explore More Weighted Vests for Rucking
ZelusFitness offers a variety of weighted vests, including adjustable weighted vests for beginners, weighted vests for running and training, men’s weighted vests, and other unisex weighted vests. Explore, see which one fits your goals and preferences.
Feel free to explore more benefits of weighted vests and understand why walking with a weighted vest works.
Also, consider some of our useful tips on how to choose a weighted vest, and some essential safety tips when wearing a weighted vest..
