Weighted Vests Are Viral — The Military ‘Rucking’ Science, Safety, and How to Start

Weighted vests are going viral—but this “new” hack is as old as the military tradition of rucking: carrying weight over distance. Here’s the science, how to start safely, and what Michael Easter and Andrew Huberman actually say about load carriage.

Searches for weighted vest walking and “rucking” are exploding on social media. Influencers claim you’ll torch calories, get strong, and transform your physique just by strapping on weight for your daily walk. The truth? Adding load increases metabolic cost and mechanical stimulus—but results depend on fit, progression, and programming. Drawing from military research, clinical studies, and expert voices like Michael Easter and Andrew Huberman, this guide breaks down what works, what’s hype, and how to use weighted vests (or a ruck) without wrecking your joints.

What’s the Craze—and What’s “Rucking”?

Weighted vests are simply wearable loads. Rucking is the military-inspired practice of walking or hiking with a weighted backpack. Both increase work at a given pace, but the load placement differs. Vests place mass on the torso (front/back), while rucks place it high and close to your spine. Either can be effective if you start light and progress.

Context: A recent Fox News piece highlighted the trend, quoting experts who recommend beginning around 5–10% body weight, prioritizing fit, and treating vests as a supplement—not a replacement—for strength training.¹

Author Spotlight: Michael Easter on “Born to Carry”

Michael Easter, author of The Comfort Crisis, argues that humans evolved to carry loads over distance—food, tools, our kids. In his conversation on the Huberman Lab, he frames rucking/weighted carries as a practical way to reintroduce productive discomfort for better health, resilience, and performance. That doesn’t mean go heavy tomorrow; it means progressive overload, smart terrain choices, and consistency.

The Science: Calories, Cardio Load, and Bones

Metabolic cost: Modern modeling and lab studies show that adding external load meaningfully increases oxygen consumption and energy expenditure during walking.^2,3 In plain English: a vest or ruck turns the same walk into a harder workout without changing the movement pattern.

Bone and strength: Evidence is mixed but promising for bone outcomes. Some long-term programs in postmenopausal women show hip bone loss prevention with loaded exercise,⁴ while weight-loss interventions that used vests didn’t always protect hip BMD.⁵ What’s consistent: vests can increase lower-body strength demands and ground reaction forces, so progression and recovery matter.

Injury risk perspective: Military load-carriage research notes that heavier, frequent marches and fatigue raise injury risk—particularly when loads exceed sensible percentages or recovery is poor.⁶ For civilians, the fix is simple: start conservative, manage frequency, and only increase one variable at a time (time before weight, then gentle hills).

How to Start (The Safe, Effective Way)

• Fit first: Vest snug with minimal bounce; if using a ruck, pack weight high/close to the spine. See our fit checklist.
• Start light: ~5–10% body weight or 5–10 lb. Build time on feet before adding weight. Try 20–30 minutes, 2–3x/week.
• Progress one variable: First time, then small weight steps (+2–5 lb), then mild inclines.
• Pace by breath: Conversational pace = sustainable Zone 2 work most of the time.
• Don’t replace lifting: Vests are supplemental. Keep 2–3 days/week of strength training for bone/muscle.¹
• Foot care: Wide-toe shoes, synthetic socks, and steady progress to prevent hotspots.

Weighted Vest vs Ruck: Which Should You Pick?

• Short sessions (≤45–60 min): Vests feel simple and minimalist.
• Longer sessions/heavier loads: A backpack distributes weight better and is often more comfortable.
• Hills or breathing room: Many prefer a ruck for posture and diaphragmatic freedom on grades.

Deep dive: Weighted Vest vs Ruck and Load Distribution and Breathing.

Programming Examples (Beginner Friendly)

• Weeks 1–2: 2–3 sessions, 20–30 min, 5–10% BW. Flat terrain. Focus on fit and posture.
• Weeks 3–4: 30–40 min. Keep weight the same; add 3 x (3 min brisk / 2 min easy) or a short mild hill.
• Week 5+: Add +2–5 lb if feet/skin/joints feel great. Use our Rucking Calorie Calculator to estimate effort.

Frequently Asked Questions

Do weighted vests replace strength training?

A: No. Vests add load to walking and certain movements, but traditional lifting remains the gold standard for muscle and bone. Treat vests as a supplement for extra volume and variety.¹

How much weight should I start with?

A: Begin with 5–10% of body weight (or 5–10 lb). Build time and consistency first. When that feels easy and your skin/joints are happy, increase by 2–5 lb.

Is this safe for knees or the back?

A: With smart fit, gradual progress, and recovery, most people do well. Military research shows injury risk climbs with heavy, frequent load and fatigue—so stay conservative and progress one variable at a time.⁶ See: Is Rucking Safe?

Vest or ruck: which is better?

A: For short sessions and simplicity, vests shine. For longer durations, hills, or heavier loads, a ruck usually feels better due to load distribution. See: Vest vs Ruck.

Can this help with weight loss?

A: Adding load increases energy expenditure, which can support a calorie deficit along with diet and sleep. Use our calculator to estimate calories, and prioritize recovery so you can train consistently.

Ready to Start Rucking?

Make your walks count—for fitness, resilience, and fun. Track your pace, distance, and calories, and progress safely with the Ruck! app. New? Start with our Beginner 4‑Week Plan and How to Ruck with a Weighted Vest.