What the Hell Is Rucking and Why Are the Cool Girls Doing It?

What do a weighted backpack, your daily hot girl walk, and TikTok’s wellness elite have in common? Rucking. Once the domain of military training and outdoor diehards, rucking has now been fully hijacked by the cool girls—and for good reason. It’s walking, but better. It’s resistance training without the gym. And it’s the latest way to get stronger, leaner, and mentally sharper… all while still listening to your favourite podcast.

We spotted it trending, we got curious, and naturally, we had to find out what the hype is all about. So, what exactly is rucking—and should you be doing it too? At Dandy, we did the digging.

By Dandy, Apr 01 2025

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You’re scrolling through TikTok or Instagram and suddenly, there she is. That effortlessly chic, oat-latte-sipping, glowy-skinned girl striding through the park with... a backpack? No, she’s not heading to uni. She’s rucking. And apparently, this military-born fitness trend is the new secret weapon in every cool girl’s wellness arsenal.

So, What Exactly Is Rucking?

Rucking is walking with weight. That’s it. No fancy classes, no high-intensity circuits, no loud instructors shouting motivational quotes. Just walking while carrying a weighted backpack (or 'ruck' if you want to sound legit). It started as military training but has quietly crept into the civilian wellness world, and now it's having a very fashionable moment.

Think of it as hot girl walking’s tougher, stronger, slightly intimidating cousin. Still low-impact, still stress-busting, just with added benefits and a bit more muscle.

Why Is Everyone Suddenly Rucking?

Blame it on the rise of "soft fitness", the decline of gym culture, or the simple joy of moving your body outdoors. Rucking has entered the wellness chat, and here’s why it’s trending among the health-savvy and stylish:

It’s Low Effort, High Reward – No complicated moves or intimidating equipment. Just you, a bit of weight, and the open path.

It Builds Strength Without the Gym – That extra load turns a casual stroll into a full-body workout, engaging your legs, glutes, shoulders and core.

It’s Kind on Your Joints – Unlike running or jumping, rucking is low impact, which makes it perfect for long-term strength and stamina.

It’s Surprisingly Calming – Like walking meditation, but with purpose. There’s something very grounding about carrying weight and simply... walking.

It’s Incredibly Accessible – City streets, local parks, weekend hikes, even your daily dog walk. You can ruck literally anywhere.

It’s Anti-Gym Aesthetic – No mirrors, no machines, no neon leggings. Just you, your hoodie, your headphones and some serious main character energy.

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SHOP

workout

Iron

£16.00

Magnesium Ease 60ml

£20.00

True Hydration Sachets

£24.00

Bala Bars - Sage

£64.95

Extra Long Stretch Strap

£12.00

Cork Yoga Block

£18.00

Pro Grip Commuter Yoga Mat - Black

£67.00

Pea Protein Formula - Vanilla

£55.00

4MM Pro Grip Studio Yoga Mat - Taupe

£69.00

4MM Pro Grip Studio Yoga Mat - Sage

£69.00

Bala Bangles - Sage 1lb

£49.95

Bala Bangles - Sand 1lb

£49.95

Bala Bangles - Black 1lb

£49.95

The Power Ring Set

£149.95

Bala Bars - Black

£64.95

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Not Just a Trend: Rucking and Longevity

While it might be trending on social, rucking is backed by solid science. Carrying weight while walking improves posture, increases bone density, boosts cardiovascular health and strengthens stabilising muscles. Basically, it helps you move better for longer – which is exactly what long-term wellness is all about.

It’s strength training, but sneaky. Cardio, but slow and steady. And it fits perfectly into the clean, conscious movement that values functionality over flashy fitness fads.

How to Start Rucking Without Looking Like You’re Off to Scale a Mountain

Start Light – Around 10 to 15 per cent of your body weight is plenty to begin with. No need to load up bricks on your first outing.

Use a Comfy Backpack – Choose something padded and supportive. You don’t want sore shoulders ruining the vibe.

Good Shoes Matter – Trainers with proper support will save your feet. Walking boots are great if you’re hitting the trails.

Keep It Chill – 30 to 45 minutes of rucking a couple of times a week is a great starting point.

Track It, Or Don’t – If you love data, a fitness watch can monitor your progress. If not, just pop in your headphones and enjoy the walk.