The Power of Added Weight

There is a simple beauty and surprising power in adding a weighted vest or rucksack to the workouts you already do. Instead of changing your routine, you’re amplifying it. Every step becomes more intentional, every movement more meaningful and the effort you already put in begins to work harder for you.

Fitness trends come and go, but rucking and weighted-vest training have stood the test of time. The word “rucksack” dates to 1866, yet the practice of walking under load is far older. Militaries throughout history trained by carrying weight, and many branches still rely on rucking today. What has changed is who you see doing it. Now it is everyday people walking their neighborhoods, hiking local trails or simply strengthening their daily movement by adding a bit of weight.

Why the surge in popularity? One word: accessibility. Anyone can ruck. Add weight to your walk — whether it is an official rucksack, a weighted vest or even a backpack with a couple of books — and you are doing it. No gym is required, no steep learning curve, no expensive gear. You get more reward for the same amount of effort.

Rucking is also one of the easiest ways to turn a standard walk into a powerful cardiovascular workout without the joint stress of high-impact activities like running. The benefits go beyond an elevated heart rate. Research shows that the increased mechanical load of rucking stimulates bone-forming cells, encouraging stronger, healthier bones. This makes it an especially valuable option for anyone at risk of osteoporosis or those who cannot tolerate high-impact exercise.

This simple, effective method can help you level up your walks and bodyweight workouts, as long as you approach it intentionally. Start light — about 10% of your body weight is ideal for beginners. Like any resistance training, add weight gradually as your body adapts. Most importantly, choose a vest or backpack that fits well. Look for padded straps and a hip belt to distribute weight comfortably and support your posture.

At the end of the day, “added weight” is not just about physical load — it is about added strength, confidence and intention. When you give your body a bit more challenge, it responds by becoming more capable. Rucking shows that progress does not always come from doing more — often, it comes from carrying a little more with you along the way.

About the author

Jenna Linstra

Ms. Jenna Linstra is Fitness and Wellness Coach in the Slainte Fitness Center at USLI. Ms. Linstra enjoys staying active through strength training and running. She has a passion for helping others navigate their fitness journey and embrace a healthy lifestyle. She strongly believes that a healthy body starts with a healthy mind.