Is Rucking or Weighted Vest Walking Bad for Your Knees or Back?

Short answer: not if you progress smartly. Load carriage does increase forces and fatigue, so ramping too fast is the real villain. Be the patient version of yourself your kids think you are (working on it).

What the data shows

• Impact/loading: Ruck marching increases ground reaction forces and joint torques as load rises^[1][2].
• Injury patterns: Overuse injuries dominate during foot marching; risk rises with load, distance, and rapid training increases^[3].

Form and fit

• Keep load secure and close to your center; avoid bouncing packs or loose vests.
• Short steps, neutral spine, eyes forward. Slight forward lean from ankles, not the low back.
• Choose terrain you can handle; add hills later.

Progression rules

• Start at ~5–10% BW for 20–40 min, 2–3x/week.
• Change one variable per week: +time, +load, or +hills.
• Back off if you see swelling, joint pain, or next-day limp.

References

1. Harris, J.D. et al. (2020). Effects of military‑style ruck marching on lower extremity loading. Mil Med. PubMed.
2. Micheletti, J.K. et al. (2021). Incremental changes in rucksack load and joint torques. Appl Ergon. PubMed.
3. Kaufman, K.R. et al. (1992). Injuries associated with strenuous road marching. Mil Med. PubMed.
4. USARIEM Review Team (2022). Physiological impact of load carriage exercise: mechanisms, risks, and prevention. Sports Med. Open access.

Additional perspectives

• Zone 2 training (context): Peter Attia’s guide to Zone 2 and why it matters for mitochondrial health and aerobic capacity. Useful companion to rucking on easy days. Read the guide.
• Popular commentary: Gary Brecka on weighted vests and walking—motivational perspective, not peer‑reviewed research. Watch on YouTube.