Get your personalized rucking weight, tailored to your activity level and BMI.

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Here’s What You’ll Receive:

  • Your Personalized Rucking Weight Recommendation
    Based on your height, weight, BMI, and experience level.

  • Detailed Breakdown of Inputs Used
    See exactly how your info was used to calculate your recommendation.

  • Calculation Method Explained
    Understand how we determine safe and effective ruck weights.

  • Progression Tips
    Learn when and how to increase your ruck weight smartly.

Calculation Methodology:

We rely on the following sources in our Rucking Weight Calculator for your personalized recommendation:

Two Percent - How Much Weight Should You Ruck With?

For individuals classified as overweight or obese (BMI > 25), use this reference to determine your rucking weight based on height-based recommendations. Additionally, includes guidance for safe starting ranges for active men and women.

Load Carriage: Minimising Soldier Injuries Through Physical Conditioning – A Narrative Review (Journal of Military and Veterans’ Health)

For progressive rucking, this reference sets the upper limit at one-third of your body weight or approximately 50 pounds, starting with 10–20% of body weight and increasing gradually.

Technical report | Load Carriage Capacity of the Dismounted Combatant – A Commander's Guide

For progressive rucking, this reference sets the upper limit at 30% of body weight to reduce injury risk and maintain operational effectiveness, with an emphasis on gradual, progressive training.

The Soldier’s Heavy Load, CNAS

For load considerations, this reference highlights that carrying excessive loads significantly reduces mobility and increases the risk of injury.

How Rucking Can Turn Your Walks into a Full-Body Workout, Verywell Health

For (non-active) beginners, this reference recommends starting with around 10% of body weight and gradually increasing the load over time.

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