How To Increase Your Ruck Weight | PF GUIDES

Reviewed by Amy Petersen, PATHFINDER Head Coach

PATHFINDER Ruck Training

Since 2015, PATHFINDER has coached thousands of athletes worldwide.

November 13, 2020

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When rosters start rucking, they usually go about loading their ruck one of two ways:

They buy a “fancy” ruck plate, often matching the weight someone else is using.
They improvise with what they’ve got: heavy books, wrapped sandbags, bricks (sometimes even old-school style with duct tape and cabinet liner), cast iron skillets, dumbbells, or a Costco-sized bag of rice.

Truth is, there’s no one “right” way to add weight, especially in the beginning. You’ll hear debate about plates vs. random objects, but it really comes down to:

What you already own
What you can afford
What fits well and doesn’t bounce
What feels good enough to train consistently

What’s the Right Starting Weight?

Before we dive deeper, here’s what we recommend as baseline training weights for PATHFINDER programming and most rucking Events:

Under 150lbs bodyweight -- 20lbs dry weight in your ruck
Over 150lbs bodyweight -- 30lbs dry weight in your ruck

Note:

Dry weight means your base load, not including water, snacks, layers, or accessories. Always account for your total load.
Always verify the required ruck weight for your Event when planning your training.

So…How Do You Work Up to That?

Consider your:

Height
Weight
Fitness level
Postural strength (especially in your traps, core, and lower back)

If you’re still building core strength or are new to resistance-style movement, starting lighter is smarter, even if your ego wants to jump ahead. Tall or naturally strong athletes may start on the higher end. Smaller-framed or lighter athletes may need to ease in more gradually.

In general, we’ve found the sweet spot for true beginners is:

9–13lbs in the ruck

That’s enough to feel the weight and begin learning good posture and gait, but not so much that you’re distracted by discomfort or tempted to zone out just to get through the miles. Of course, outliers exist. Some rosters need just 5lbs to start, others may handle 20lbs right away - but those are the exceptions.

How to Start Light

Begin with:

A 10lb ruck plate, or
A mix of small items like barbell plates (e.g., one 10lb, or two 5lbs), or
A wrapped 2-gallon Ziploc of sand (cheap, easy, adjustable)

Train with that weight for about 2 weeks, or until your ruck feels light and manageable.

Then, slowly increase by adding a few pounds at a time. Think 2.5–5lb jumps, not 10+.

How to Weigh Your Ruck

Two simple methods:

Bathroom scale method:
- Weigh yourself without the ruck.
- Weigh yourself with the ruck.
- Subtract the difference.
Luggage scale:
- Clip it to your ruck handle.
- Lift and read the digital display.

How do I increase my ruck weight?

PATHFINDER recommends a 10% increase in ruck weight every two weeks. (Or slightly earlier. If you're training 5x week, you might be ready at the week and a half mark.) If you're currently in Life or Forward, your ruck weight increases would looks similar to this chart:

START: 12 lbs ruck

Week 3: Increase to 13.2 lbs

Week 5: Increase to 14.5 lbs

Week 7: Increase to 15.9 lbs

Week 9: Increase to 17.5 lbs

Week 11: Increase to 19.3 lbs

End of Class: 20 lbs

Obviously, you're not going to be exact here - round to the easiest weight for you. We've kept the decimals in for our rosters who might want to be exacting.

You might also be saying - 'this looks like a really tiny increase over 12 weeks.'

We'd say, yep.

It's supposed to be.

When you're a beginner, improving conditioning and core strength are important to create more stamina over time. This is why Life and Forward (and to some extent, Endure) do not have ruck weight requirements for PATHFINDER Challenges.

“I’m Planning an Event in 12 Weeks. Will I Be Ready?”

Step 1: Evaluate Your Starting Weight

Before diving into full-scale training, it’s critical to confirm that your calculated starting weight is manageable.

Here’s a simple self-check:

Complete your 2-mile Baseline Performance ruck using your planned starting weight.
Target a pace of 17:30 per mile.
Use the Rate of Perceived Exertion (RPE) scale to gauge how it feels. Aim for an RPE of 4–6 out of 10.

What does that mean?
At RPE 4–6, you should:

Move at a comfortable but brisk pace
Be able to hold a short conversation
Breathe fully and with control
Feel no pain or muscle strain

If your effort feels harder than a 6 (or if you’re gasping, straining, or overly sore afterward), it’s a sign to reassess. Either drop the weight temporarily or reconsider the timeline for your Event. There’s no shame in adjusting course now to succeed later.

Step 2: Plan Your Progression (Especially for Events With Weight Standards)

If your Event requires a specific dry weight (like most GORUCK Events) you’ll also be carrying extra mandatory gear. That means your total ruck weight will be more than just the ruck plate.

To build your plan:

Gather everything you’ll carry during the Event, including:
- Water (3L = ~6.5 lbs)
- Food + electrolytes
- Headlamp
- First aid
- Spare socks
- Tape
- Reflective gear
- Any other essentials or required items
Pack your ruck with your required dry weight AND all gear.
Weigh it.
- Expect your total Event ruck to be 5–10+ lbs heavier than your dry weight alone.

This fully loaded pack weight becomes your target training weight - what you’ll gradually build up to over time.

To find your starting weight, you can reverse-engineer the load:

Take your final target weight and divide it by 1.10, six times.

That step-down method gives you a safe, structured progression over the course of your 12-week program.

I’m Ready to Take This to the Next Level

Let’s say you’re not a beginner. You’ve been rucking for a while, but your weight has plateaued. You’re steady at 30 lbs dry but want to train up for Advanced using Endure as your bridge.

Here’s what a progressive weight increase could look like:

START: 30 lbs
Week 3: 33 lbs
Week 5: 36.3 lbs
Week 7: 39.93 lbs
Week 9: 43.92 lbs
Week 11: 45 lbs (or your full 10% increase: 48.3 lbs)
END OF CLASS: 48.3 lbs

Even if your timeline is shorter or longer, the same rule applies: slow, consistent weight progression wins. You’ll be training harder without it feeling harder, which is exactly what smart, effective programming is meant to do.

(Again, we use the decimals so you can get your ruck weight as close as possible to the right progression. Of course you can always round up or round down, depending on your weight availability.)

Final Thoughts

No matter your fitness level or training history, increasing your ruck weight is about more than just throwing extra pounds in your pack. You're training your muscles, joints, and mindset to handle more load with less strain. A modest 10% bump every two weeks gives your body and brain time to adjust without risking injury or burnout.

Challenge Safety & Restrictions

Always carry a basic first aid kit.
Ruck safely. Share your route and estimated return time with someone who can assist in an emergency.
Obey all laws. Do not trespass. If unsure about access to any facility, consult management for permission.
You assume all risks. PATHFINDER is not liable for any injury, damage, or death resulting from participation in its programming.