Are weighted backpacks safe?
Eden Moore
2025-06-25 03:23:36
Count answers: 13
Rucking backpacks are designed specifically for loaded walking or hiking. A backpack is better for heavier loads at a slower pace. Look for adjustable ruck plates, and start with a 10 lb plate and add weight for progressive strength training for better results and less risk of injury. And a ruck is best for exceeding 15% of your body weight. Rucking packs should feature padded shoulder straps, padding against your back, a frame, sternum straps and waist or hip belts for support of heavy loads. Rucking backpacks are loaded on the shoulders and upper back: depending on how the weight is distributed they can help pull your shoulders back for improved posture.
Use short strides and a shuffle step to increase speed and minimize impact on your knees.
Rucking backpacks can help improve posture and core stability by distributing weight.