May 29, 2025

Here’s how your Garmin smartwatch can help you track the benefits of rucking.

No matter your age or fitness level, this fitness activity is accessible for just about everyone — if you can walk and wear a backpack.

It’s called rucking. And now you can start rucking with a compatible Garmin smartwatch.

Let’s break it down.

What is rucking?

Rucking is simply walking — but with added weight. While rucking has historical military ties, this low-impact, full-body workout has become a popular fitness activity.

You don’t need much to go rucking. A rucksack or backpack with weights (or even heavy household items such as bottled water or books) will do. That said, rucksacks designed for rucking — such as those from GORUCK, which specializes in rucking gear — can be more comfortable because they distribute the weight evenly. You can learn more about proper rucksack placement from GORUCK here.

There are three components of rucking, according to the Cleveland Clinic: weight load, distance and duration. As you build endurance and strength over time, you should be able to gradually increase all three. Be sure to start small.

Experts generally recommend increasing one aspect at a time. For example, you might start with an empty backpack or rucksack to see how long or how many miles you can walk. Then, add a light load to your pack while walking 1 mile. The next week, try increasing the distance but keeping the weight the same. If that’s feeling good, you could try increasing the weight but maintaining the distance.

Why use Garmin to track rucking?

The rucking activity is available on our latest tactix®, Instinct®, Enduro™ and fenix® products. On these watches, you can add rucking as a favorite activity in your smartwatch’s settings.

When you track a rucking activity on your compatible Garmin smartwatch, you can put in the weight of your pack. That means you’ll be able to better understand the physical exertion that’s associated with rucking and receive recommendations for the weight of your pack.

Plus, you can add pack weight to other activities such as trail running, hiking and walking. If you’re carrying 2 kilograms (4.4 pounds) or more, it will disable your VO2 max recording.

When you ruck with a compatible Garmin smartwatch, you’ll be able to track not only weight but also your distance and duration so you can monitor your progress. You can monitor metrics during the activity and analyze the data on the Garmin Connect^™ app or website to identify trends and find the impact of pack weight on your training.

Garmin Connect IQ™ offers a data field for your smartwatch so you can see your rucking calories.

The benefits of rucking with Garmin go beyond just rucking. Want to ensure you’ve recovered before you hit the trails again? Enter recovery time. This is a countdown timer that lets you know when you’re ready to get the most out of your next ruck.

With other activities, such as hiking, walking or running, you can add your pack weight — whether you’re carrying gear or aiming to increase your workout intensity — to your compatible Garmin smartwatch to account for that extra effort.

What are the benefits of rucking?

Studies have shown rucking can improve strength, endurance and fitness.

One study found rucking can improve cardiovascular fitness for men and strength for women. In older women, another study found carrying weight helped strengthen lower body muscles and prolonged independence.

Rucking can also burn up to three times as many calories as a regular walk, according to the Cleveland Clinic. The faster your pace and the heavier your weight, the more calories you’ll tend to burn.

Plus, when you ruck, you get outside. (Yes, you could ruck on a treadmill, but it’s really meant to be done outdoors). Spending time in nature improves health and well-being, according to the American Heart Association, and can help reduce anxiety and combat depression.

Next time you hoist that weighted pack on your back, don’t forget to start your rucking activity on your compatible Garmin smartwatch.