For individuals seeking to enhance their regular walks and boost fitness, two popular methods stand out: rucking and power walking. Rucking, as defined by Sarah Pelc Graca, CPT, a certified health and nutrition coach and founder of Strong with Sarah, involves walking with a weighted backpack, often referred to as a "ruck." This practice offers a range of benefits including weight loss, muscle building, and overall improvements in health and longevity. Power walking, on the other hand, entails walking at a brisk pace with an emphasized arm-pumping motion, and it also contributes positively to these areas. For experienced exercisers, combining these methods by adding a ruck to a power walk can further intensify the workout. To delve deeper into which walking workout is more effective for specific fitness goals, experts Sarah Pelc Graca and Jordan Farrell, CPT, an exercise physiologist and certified personal trainer, provide a comprehensive breakdown.

When evaluating cardiovascular health benefits, power walking generally presents as a superior workout, particularly for those aiming to improve endurance for long-distance activities such as walking, hiking, or running. The absence of additional weight during standard power walking allows for sustained activity over longer durations. Jordan Farrell explains that simply increasing the time spent on one's feet directly enhances endurance and cardiovascular health. Essentially, the longer the walk, the greater the strengthening effect on the heart and circulatory system. However, if time constraints prevent an hour-long power walk, rucking remains a valuable option for cardiovascular health. Incorporating intervals to maintain an elevated heart rate can be particularly effective. A 2022 review of studies published in Physiological Reports highlighted that adding weight to exercise increases metabolic demand, oxygen intake, and cardiovascular strain, all factors that contribute to improved cardio health.

In terms of bone health, rucking offers a slight, yet potentially significant, advantage over standard walking. While not a substitute for traditional strength training, the added load carried during rucking provides resistance that can be more effective for supporting bone health, especially for individuals not engaging in formal strength training. A 2022 study in Springer examined the link between regular weight-bearing physical activity (such as running, racquet sports, football, rugby, hockey, and dancing) throughout life and better bone health in late adulthood. Researchers found that women in late adulthood who reported higher weight-bearing activity, either currently or in their past, exhibited higher hip mineral bone density. Graca emphasizes that while rucking may provide some benefit by introducing an added load, it should not replace traditional strength training for optimal bone health. Furthermore, research specifically on the bone health benefits of rucking is limited, though some studies exist for brisk walking. The potential bone benefits of rucking are also heavily dependent on the load being sufficient to challenge the body. Therefore, for robust muscle building and bone protection, Graca recommends incorporating strength training a few times a week, in addition to rucking or power walking.

Both power walking and rucking can facilitate weight loss, provided the individual maintains a calorie deficit, meaning they burn more calories than they consume, as noted by Graca. Carrying a ruck inherently increases the body's energy demands compared to walking without weight, leading to a modest boost in calorie expenditure. A 2020 study published in eClinicalMedicine investigated the effects of load bearing on weight loss. Mildly obese adults wore vests weighing either 1 or 11 percent of their bodyweight for at least eight hours daily over three weeks. Both groups experienced weight and fat mass loss, with the group wearing heavier vests losing more. However, it's crucial to acknowledge that these study conditions do not typically mirror real-life rucking practices. The average exerciser does not wear a weighted pack for most of the day, and typical rucking sessions are often too short to independently drive significant weight loss. Consequently, while rucking can slightly enhance calorie burn, it is not an efficient or reliable standalone strategy for major weight loss without concurrent dietary modifications and other exercise interventions that collectively maintain a calorie deficit. When starting rucking, Graca advises beginning with just 5 to 10 percent of bodyweight and gradually increasing it as comfort and strength improve.

Regarding muscle building, rucking theoretically holds an advantage because muscle growth requires overcoming resistance, which speed (as in power walking) does not provide, but weight does. Jordan Farrell points out that this feeling of resistance is "very hard to replicate with power walking, even with you pushing the pace—you can only go so fast." A core principle for muscle growth is progressive overload, which involves systematically increasing workout resistance over time. Adding a ruck, and subsequently making it heavier, is a direct application of this principle to walking. While power walking allows for variations in speed and intervals, an individual will eventually reach a plateau in terms of how fast they can effectively go, Graca explains. Nevertheless, Graca clarifies that while rucking adds intensity to cardio, it is not primarily intended to build substantial muscle. For optimal muscle growth, the most effective approach remains dedicated strength training with a progressive and strategic lifting plan. No form of walking, including rucking, can fully mimic the muscle-building efficacy of traditional strength training.

To ensure safety during either rucking or power walking, maintaining proper form is paramount. Farrell stresses the importance of standing up straight and engaging the core throughout any walk, particularly during rucking, to prevent injuries. Rucking may not be advisable for individuals with existing shoulder or spine injuries; in such cases, consulting a doctor before commencing is essential. Should any pain arise during rucking or power walking, it is prudent to have one's form assessed by a physical therapist or personal trainer. Additionally, Graca recommends getting professionally fitted for sneakers at a running store to ensure comfort during long-distance walks. Ultimately, the most effective way to engage in physical activity is the one that can be consistently integrated into daily life. Consistency is the cornerstone of a healthy lifestyle, so whether the chosen method involves adding weight or speeding up one's walk, the benefits will be realized.