Most people should start rucking with about 10 pounds in the pack, or about 10% of their body weight if they are already in decent shape.
That starting point comes from fitness and sports medicine experts at UW Medicine. If you are not exercising yet, first make sure you can comfortably walk for 30 minutes without any weight before adding a pack. Once a starting load feels manageable, increase it by about 10% after a couple of weeks instead of jumping straight to 30 pounds. Pace is a useful check: you should be able to hold roughly 15- to 20-minute miles, and if you are really struggling, lower the weight. To progress, add either time or weight; for example, 30 minutes at 20 pounds can become 45 minutes at 20 pounds, or 30 minutes at 30 pounds. Adding too much weight too quickly can cause joint or ankle injuries, and any neck, shoulder or back pain is a sign to lighten the load or choose a better-fitting pack.
Source: UW Medicine Right as Rain, “5 Reasons Why Rucking Is More Than a New Fitness Trend” (April 1, 2024)
Image: 2019 SAPR Ruck March, U.S. Air Force photo by Senior Airman Kevin Sommer Giron, public domain, via Wikimedia Commons.