Carrying Forward
If your TikTok feed has suddenly become a parade of women strolling around with weighted backpacks, you're not imagining it. The fitness trend, rucking, is quickly becoming one of the most approachable ways to build strength, endurance, and resilience without setting foot in a gym.
For the uninitiated, rucking is basically walking with weight on your back. The concept originated in military conditioning, where soldiers complete long marches carrying loaded packs. But today’s version is far more accessible. We turned to Emily McCarthy, founder of GORUCK and former CIA operative, to get the inside scoop.
“Many people see it as a simple, low-barrier workout,” explained Emily. “You walk as you normally would, but add weight to increase the challenge and the strength and cardio benefits.”
And that's exactly why it's striking a chord right now. At a time when many women are moving away from all-or-nothing fitness routines, rucking offers something refreshingly simple.
“Women are looking for fitness that fits into real life, not something that requires hours in the gym or a complicated routine,” said Emily. “Rucking is simple, effective and empowering because it builds strength while doing something most of us already do: walk.”
Unlike traditional strength training, which can feel intimidating for beginners, rucking has an unusually low barrier to entry. There's no learning curve, expensive membership, or elaborate equipment list.
“Rucking meets people where they are,” said Emily. “You don't need to be an athlete to get started—you simply add a little weight to a walk and progress at your own pace. It's low impact, scalable, and accessible to almost anyone, regardless of fitness level.”
The benefits extend far beyond a higher step count. Because you're carrying additional weight, your body recruits more muscles throughout the workout, particularly through the core, back, and posterior chain. Emily noted that rucking consistently can also improve posture, bone density, cardiovascular fitness, and overall functional strength—all while being gentler on the joints than many high-impact workouts.
“When fitness feels simple and achievable, people are much more likely to stick with it long term,” McCarthy says.
Want to Try It? Emily’s advice for beginners is straightforward:
