Weighted Walking (Rucking) The Swiss Army Knife of Fitness

Weighted Walking, Rucking or Tabbing is a phenomenal way to improve all aspects of your fitness.
You can use a Ruck sack, standard Backpack, or a Weighted Vest.
I use both, but I prefer the Weighted Vest.
I think of the Weighted Vest as the *Swiss Army Knife* of fitness equipment.
In this video, I show you my opinions on both options, the effect of rucking on your fitness and how to walk with weight, but without injury in barefoot shoes.

Link (Affiliate) to the Weight Vest here:

I have reviewed this weight vest in this previous video:

**Just released**
Foot Freedom Program (6 Weeks):

Minimal Footwear:
(Affiliate Links)

Whitin Trail Running Shoe

Rikio Jikatabi

Vapor Glove 5

Primus Lite

Gobi II

Primus Knit

Stealth III

Merrell Vapor Glove 3

Merrell Vapor Glove 4

ASICS Unisex Snapdown 2

TSLA Men's Trail Running

VIFUUR Water Shoes

Clothing:
Under Armour:
Vanish Seamless Shirt

Accelerate Pro Pant

Vanish Warmup Pant

Under Armour Men's Threadborne Vanish 3/4 Sleeve

Under Armour Mens Threadborne Utility

TSLA 1 or 3 Pack Men's Athletic Compression Sleeveless Tank Top

Equipment:
DJI Mavic Air 2

Camera: Sony A6400

Lens: Sigma 16mm

Blue Yeti USB

Pull up Assistance Bands

Balance Pad

Parallette Bars

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DISCLAIMERS
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Some links may be affiliate links. This means I get a few pennies if you make a purchase using my link. The best part, it doesn't change the cost to you.

Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved

[natedawg]

Became a mail carrier and weighed around 230. 90 days in droped to 175 with just walking and a mail bag that can weigh upwards to 60 pounds depending on packages and flyers. Definitely works

[miketurany]

2years ago I found a 20lb. rock painted it and put " twenty LB Of Fat" on the side. And since I already Lost 20 pounds it was a good motivator. So I carried this 20lb Fat rock In my rucksack everywhere I went riding my bike And walking. What a great motivator.

[GreenIsTheWayForward]

Last winter I was volunteering on an organic farm, where I helped out with the construction of some terracing. Moved stones with a wheelbarrow for weeks, loads of up to about 100 kgs, just for two hours per day because that shit was heavy. Amazing workout. Where a backpack or weighted vest mainly impact core and leg muscles, a wheelbarrow also requires a lot from your torso and arms, even more so in rugged or hilly terrain. Torso and arms blew up like crazy, especially my deltoids and forearms. Never wore a coat even though it was often under 5 celsius, generated all the heat I needed myself, and I lost several kgs that month while eating a lot more than normal.
I guess what I'm saying is, if you want to get ripped, find yourself some land to scape :P

[St.Maurice]

Love using weighted vests. To be honest I started using weighted ankle, wrist and vests after watching Dragon Ball Z. I don't go Super Saiyan after taking off the weights, but I have increased agility, endurance and strength.

[dancinglight]

Dropping by to say that after three months of applying your walking mechanics, and using body weight/resistance training to target glutes + adductors + quads, my leg pain is almost completely gone.

I also chose on my own to practice rucking about once a week with 10lbs.

Your content is changing lives. Keep at it.

[afro_souledits]

Did this with added weight since 2021, and even today, drop from 212 to 173 along with weight training

[alwaysoutafterdark]

I used to weigh 270 lbs in 2021. I could barely walk 2.5 miles without struggling. I've been rucking since then, 5-6 days a week with 30-75 lbs for distances between 2.5 and 20 miles. I've lost 70 lbs and have a resting heart of 39 BPM, my blood pressure is normal - below normal and I have more energy than I could ever imagine. I can average 12-14 minute/mile pace with 30-45 pounds all day long.

The only issues I've had with rucking 5-6 days a week for two years are stress fractures and slight knee pain. I can continue working out through minor injuries but the more severe injuries have kept me away from trails for no more than 7-10 days.

Pay attention to what is said around the 8:00 mark and beyond about your gait and footstrikes. Take short, choppy steps and keep your CG over your feet. When you take long, leisurely strides you are asking for injuries. As he stated, the heel striking is a BIG NO-NO!!!

[danielhorton]

Wow man. A channel emphasizing waking and physical therapy methods related to more conventional fitness, that’s amazing and very refreshing instead of the same old get ripped/lose weight/look good toxicity on YouTube. Also Love your professionalism and well spoken as well. Great content.

[BodyByBenSLC]

I studied exercise science in college and was personal trainer for about a decade. This is great advice, one of the things that made me frustrated about fitness is the industry makes it unnecessarily complicated so people would buy the things. This is simple, effective, almost anyone can do it, almost everyone would benefit. Easy to increase or decrease load. I am going start adding this to my routine, I herniated a disk few years ago and running can irritate my L5 sometimes. This would be good to do in place of running 1-2 a week to reduce impact.

[timholmes]

I've recently added a 25 lb weight vest to power walking ...I walk 5 miles/day
And let me tell you ! My shirt is soaked when I get done !!
I really like how the intensity has gone up!!
I've found if you add 25 lbs to your weight on most fitness trackers like garmin or my fitness pal ...you'll see with the vest your burning 20% more calories!!... thanks Tim

[anirex]

Great video. Thanks. Though ill have to figure out a weighted vest that doesn't make me look like a terrorist.

[crb]

MY weight vest has been gathering dust for most of the 15 years that I have had it. This video inspireid me to whip it out, with 20#s for 1.6 mile 40 minute hilly barefoot walk over rough ground. Great stuff. I am thinking of adding one 2# ingot per week. May the Lord bless you with perseverance today.

[ThomasMac]

Great information. This clarifies a lot for me. Weighted walking (40 lb. vest) has been at the center of my daily routine since July of last year, and has helped me drop over 90 lbs. to date. Good to know I'm on the right track.

[michaelfowler]

I started weaaring a weighted vest just one week ago when I do my walking, and I feel stronger already. Got my back muscles going.

[weightvest]

I had a doctor lose 40 lbs. walking with our weight vest. Nice video!!

[thecollectivebore]

Thankyou so much for this video 😢 I’ve been struggling so much because I love the gym but I really need to walk outside for my mental health and this is the perfect balance! 🔥

[willywonka]

I've done 16 kilometer walks the last three days in a row. I always played football (soccer) and trained in MMA for a while. However its damn cold here in Ireland so when I got myself an office job my weight shot up and I stopped training. 6ft 1 and 230 pounds currently, I'll do this and hopefully not be fat again

[spaceracer]

I spend the summer day hiking 3 to 5 miles a day with a 30 lb pack.
I usually wear my Tevas.

[dsterry]

One of the best videos I have seen that explains weighted walking. Very clear, great detail. Love that you included the suggestion not to increase any variable (weight, time, distance) more than 10% per week. I read that in a book about running a while back. It also mentioned that you should back off every 3 weeks (studies found that injuries were highest in the 3rd week and multiples of 3 in a training program). I purchased a vest that came with empty packs. You can fill them up with anything. I found BB's to give the most weight for the volume. I can get my vest up to 100 pounds by adding packs from an old 40 lb vest that was tearing apart. Tried walking with 80 lbs once. It was too much for my joints. Went down to 60 lbs and it was manageable, but still felt too much pressure in my joints. With both 80 & 60 lbs I felt a little uneasy about my back. So, I dropped it to 40 lbs. Thanks for the recommendation of adding no more than 25% of your body weight. You also mentioned something I had not heard before, but found to be consistent with my experience. Getting outside of Zone 2 makes you require more food for recovery. When I do more difficult cardio, I want to eat more, usually negating the work that I did. So, thanks for that too. Only recently discovered your channel. I have found it very informative thus far.

[alandoman-igoe]

At last an American instructor who doesn’t find the need to bellow at the camera. Thank you.