Beginners to rucking should start with approximately 20 pounds for a couple of miles.

“for some people it could be one end of the spectrum as little as just go out and walk let's just make sure you can walk easily safely comfortably with a backpack on your back that has nothing in it um and then for others you you might say well let's start with 10 of your body weight Etc”

“when in doubt start low”

“so when in doubt start low and it's if you come back from a wreck and you're like that just felt like I went for a walk there was no additional stress great had more weight the next time yeah no I think that's a good point which is right like don't have an ego in it when you're starting and just start slow”

“I think you don't really need to go beyond about a third of your body weight”

“the day that I don't have to dedicate to Just Fitness you know um some days I don't feel like doing that much or some days I want a little bit more and you just have to listen to yourself”

“I'm talking about 20 lbs 30 lbs for pick your mental health physical health social health if you're talking to your your wife or a friend or or a loved one start there don't give yourself any excuses that you have to go buy something because because you have what you need to go get started right now”

“if there's no shame and start out with 30 go for a couple miles what's the worst thing that happens you're like oh I want to make that a little harder there's that there's no problem there”

“I mean start out Simply go for a walk and see I mean it's so great to be outside it is so great to to kind of the sunshine and the wind and and all of that that that's those are additional benefits if you want to start on your treadmill start on your treadmill that's fine you'll get the physiological side of it at that point but this is so simple I mean you you get a little sore if you want to go a couple miles great go a couple miles come back and try it again tomorrow”

“I mean 20 lbs try it for a couple miles okay”

“there are some some variables here there's the speed that you that you Ruck and there's the weight that you carry and you know and then there's the distance and the elevation I suppose and the elevation and all of this and so you know I mean this is you have to kind of listen to yourself or what are your goals in this”

“if you tried 2 lbs with 30 two miles with 30 lbs and you're like okay that was cool I mean that's 30 minutes of your life I mean you can do that a lot you can”

“um some days I want a little bit more and you just have to listen to yourself I mean look if you start running with weight you're putting a lot more strain on yourself so make sure that you're physically able to do that”

“go find a backpack you have one at your house put 10 or 20 pounds in your back or whatever you want put a bag of rice I don't care put some water go walk around your neighborhood cinch it down make it kind of as tight as you can”

“I mean you see a lot of I mean if you do it at lighter loads you don't see a lot of injury and you've seen this proven in special forces training mean the number one cause of injury is running and there's no close second you know lifting is number two and marching is way down the list right I mean if you the injuries that you'll see are usually from people that start Too Fast Too Soon with too much weight so slow down reduce the weight listen to your body if you start to get shin splints they're not going to get better from doing more of the same thing you know so yes you can ice and rest and do all this stuff you can also just reduce the weight and and the distance and the in the time and and put the variables that are like that”

“I mean 20 lbs try for a couple miles okay”

“go find a backpack you have one at your house put 10 or 20 lb in your back or whatever you want put a bag of rice I don't care put some water go walk around your neighborhood cinch it down make it kind of as tight as you can”

“you want to really see what this is all about I mean start out Simply go for a walk and see”

“I mean start out Simply go for a walk and see”

“I mean 45 dry was by the time I'd done a little bit of this and you know it's 45 on 200 lbs is still less than 25%”

“if you're used to carrying weights or if you're used to squatting a lot or if you're doing the things that that are going to kind of prepare you to carry weight then great try 30 or maybe 45 if you're really fit if there's no shame and start out with 30 go for a couple miles”

“I mean try couple miles couple times a week I don't know I really don't I probably need to just have a more strict hey this is exactly what you should do but if you try two pounds with 30 two miles with 30 PBS and you're like okay that was cool I mean that's 30 minutes of your life I mean you can do that a lot you can”