By: Matthew Kayser
Key Points:
- Rucking, or walking with a weighted backpack, has become one of the easiest ways for people to add strength and cardio to their routine without a gym membership.
- NASM Certified Personal Trainer Eugenio Pallisco talks about why more people in Dallas are picking it up and how beginners can start safely.
- What weight to start with, the gear you actually need, and how to ruck in the Texas heat.
If you’ve been on the Katy Trail or around White Rock Lake lately, you’ve probably seen people walking with loaded backpacks and no obvious destination. That’s rucking. It started in the military, where soldiers carry heavy packs over long distances, but over the last few years it’s turned into a popular workout for regular people who want something simple, cheap, and that doesn’t involve a treadmill.
We spoke with Dallas-based personal trainer Eugenio Pallisco about why rucking has caught on, who it’s good for, and the mistakes he sees beginners make.
Q: For anyone who hasn’t heard of it, what is rucking?
It really is just walking with weight on your back. That’s the whole thing. You put a backpack on, add some weight, and go for a walk. People make it sound more complicated than it is, but that simplicity is honestly why I like it so much.
Q: Why do you think it’s gotten so popular, especially in Dallas?
A few reasons. One, it’s cheap. You don’t need a gym, and you can start with a backpack you already own and some books or a couple of water bottles. Two, people are tired of feeling like they have to choose between cardio and strength. Rucking gives you a bit of both.
And Dallas has a lot of good places for it. The Katy Trail, White Rock Lake, the Trinity trails. I think people like having a reason to be outside that isn’t running, because a lot of people just don’t enjoy running, and that’s okay.
Q: What are the actual benefits compared to regular walking?
The added weight makes your body work harder, so you burn more calories than you would walking at the same pace. It also gets your legs, glutes, core, and upper back involved in a way that a normal walk doesn’t. Because you’re carrying the load, you’re building some strength and endurance at the same time.
The other big thing is that it’s low impact. With running, every step is a lot of force through your knees and ankles. Rucking is much easier on the joints, which is why I like it for clients who are older, coming back from a break, or just aren’t runners.
Q: Who would you recommend it for?
Honestly, most people. It’s great for beginners because walking is something everyone already knows how to do. I also like it for people who sit at a desk all day, because carrying a pack makes you pay attention to your posture. Even experienced lifters use it on rest days or as easy conditioning.
If someone has back problems, a recent injury, or any heart or joint issues, I’d tell them to check with their doctor first. Adding load to your spine isn’t something you want to guess on.
Q: How much weight should a beginner start with?
Less than you think. A lot of people go too heavy right away because they want it to feel like a workout, and then their shoulders or lower back are sore for days. I usually tell people to start with around 10% of their body weight, sometimes less, and walk for 20 to 30 minutes.
Once that feels easy, add a little time first, then a little weight. Some people work up to around 20% of their body weight over a few months, but there’s no rush. I’ve talked a lot about training smarter and avoiding unnecessary injuries, and rucking is a good example. Small, steady progress is what keeps people from getting hurt.
Q: Do people need to buy special gear?
Not to start. A sturdy backpack with padded straps works fine. Put the weight high and close to your back so it doesn’t pull you backward. Books wrapped in a towel, water jugs, a bag of rice, whatever you have. Just make sure it doesn’t bounce around.
If you get into it and do it a few times a week, then a rucking backpack and proper weight plates are worth it, because they sit better and are more comfortable. Good walking shoes matter more than anything, though.
Q: Rucking in Texas heat sounds rough. Any advice?
Yes, this is a big one here. From late spring through September, go early in the morning or later in the evening. Bring water, and if you’re using water jugs as your weight, that’s a nice bonus. Wear light, breathable clothes and drop the weight if it’s really hot. There’s no shame in doing a lighter ruck in August. Your body is already working hard just dealing with the temperature.
Q: What’s the most common mistake you see?
Hunching forward. People lean into the pack and round their shoulders, and after a mile their neck and back are aching. Stand tall, keep your chest up, tighten your core a little, and take normal steps. If you can’t keep good posture, the pack is too heavy.
The second mistake is doing too much too soon, like rucking six miles the first weekend. Start small.
Q: How often should someone ruck?
Two or three times a week is plenty for most people, especially if you’re also lifting or doing other training. I like to treat it the same way I’d plan any other part of a client’s program. It has to fit your schedule and your recovery, otherwise you won’t stick with it.
Q: Any final advice for someone thinking about trying it?
Just go for a walk with a backpack this week. Don’t overthink it. Grab a friend, pick a trail, and see how it feels. Rucking is one of those things that’s easy to start, and I think that’s exactly why so many people are sticking with it.
Final Thoughts:
- Rucking is walking with a weighted backpack, and it combines low-impact cardio with strength and endurance.
- Beginners should start with about 10% of their body weight for 20 to 30 minutes and progress slowly.
- In Dallas, rucking early or late in the day and staying hydrated is key during the hotter months.
About Eugenio Pallisco
Eugenio Pallisco is a NASM Certified Personal Trainer and fitness coach based in Dallas, Texas. He focuses on strength training, body composition, and sustainable fitness, helping clients build healthier habits through personalized coaching. Learn more about his work on Crunchbase.
