Arnold Schwarzenegger’s ONE Exercise for Strength, Endurance, Muscle, and Fat Loss

Is there a single exercise that can simultaneously build strength, enhance endurance, increase muscle mass, and promote fat loss? According to Arnold Schwarzenegger, the answer is a resounding yes. 

On September 6, 2024, in his “Arnold’s Pump Club” newsletter, Arnold Schwarzenegger unveiled what he considers to be the ultimate exercise: rucking. 

In his words, rucking “checks all the boxes” when it comes to achieving “every fitness goal imaginable.”

In this comprehensive article, we will delve into why rucking is Arnold Schwarzenegger’s top choice for an all-around fitness routine and how it can transform your physical health.

What is Rucking?

Rucking, in simple terms, is walking while carrying extra weight. This weight is usually carried in a backpack or rucksack, hence the name. 

The idea is straightforward: you walk at a steady pace but with the added resistance of the weight on your back. 

This additional load increases the intensity of the exercise, engaging more muscles, burning more calories, and providing a range of physical benefits that few other exercises can match.

Arnold Schwarzenegger describes rucking as the “Swiss Army knife” of exercises because it combines multiple fitness elements into one straightforward activity. 

It’s an exercise that you can do almost anywhere—indoors or outdoors, alone or with friends. Rucking not only improves cardiovascular endurance but also builds muscle, enhances strength, aids fat loss, and improves overall fitness.

Why Rucking is the Ultimate Exercise According to Arnold Schwarzenegger

Arnold Schwarzenegger is no stranger to the fitness world. As a seven-time Mr. Olympia, he has spent decades mastering the art of building muscle, strength, and endurance. 

So when he endorses exercise as the ultimate way to achieve “every fitness goal imaginable,” it’s worth paying attention.

In his newsletter, Arnold Schwarzenegger explains that rucking is the only exercise you might need to improve strength and endurance while promoting muscle gain and fat loss. 

He believes that rucking is the most efficient way to achieve all these fitness goals simultaneously because it:

1. Builds Strength: Carrying extra weight while walking engages multiple muscle groups, including the legs, back, shoulders, and core. Over time, this builds functional strength that is highly beneficial for everyday activities.
2. Improves Endurance: Rucking is a low-impact cardiovascular exercise that increases heart rate and improves cardiovascular fitness. It builds aerobic endurance, which is crucial for long-term health.
3. Promotes Muscle Gain: Unlike other forms of cardio, rucking involves resistance training. The added weight stimulates muscle growth, particularly in the lower body and core muscles.
4. Facilitates Fat Loss: Rucking burns significantly more calories than walking and even more than jogging at a moderate pace. It is an effective fat-burning exercise that also helps maintain muscle mass.
5. Minimizes Joint Impact: Unlike running or other high-impact exercises, rucking is gentle on the joints. This makes it an excellent choice for people of all ages, especially those who may have joint issues or are looking for a low-impact form of exercise.

Scientific Backing: The Research Behind Rucking

Arnold Schwarzenegger isn’t just speaking from experience—he backs up his claims with scientific research. 

Recent studies have highlighted the numerous benefits of rucking for physical fitness, strength, and fat loss.

1. Rucking Increases Caloric Burn

Research suggests that rucking burns significantly more calories than other forms of walking. 

According to a study from the University of South Carolina, rucking can burn at least two to three times more calories than walking. 

It was also found that rucking burns approximately 100 more calories per hour than jogging at a moderate pace. 

This makes rucking an incredibly efficient exercise for those looking to burn fat while preserving muscle mass.

2. Rucking Builds Strength Without Joint Damage

One of the standout benefits of rucking is that it builds strength without the risk of joint degradation. 

Studies show that rucking places less stress on the joints compared to running or other high-impact activities. 

This makes it a safer option for those concerned about joint health while still achieving muscle growth and strength gains.

3. Rucking Enhances Metabolic Rate

In a study highlighted by Arnold Schwarzenegger, participants who wore a heavily weighted pack lost three more pounds than those wearing a lighter vest, despite not changing other aspects of their exercise or diet. 

Scientists believe this may be due to the body’s production of leptin, a hormone in fat cells that reduces hunger, increases metabolism, and limits fat storage. 

Carrying extra weight may trigger an increase in leptin production, leading to greater fat loss and improved metabolic health.

The Unique Benefits of Rucking

1. Full-Body Workout

Unlike many exercises that target specific muscle groups, rucking provides a full-body workout. 

When you ruck, your legs, particularly your quadriceps, hamstrings, and calves, work harder to move with the added weight. 

Your core is constantly engaged to stabilize the body, while your back and shoulders are involved in carrying the weight, making rucking a comprehensive exercise that works the entire body.

2. Improves Mental Health and Mood

Arnold Schwarzenegger also emphasizes the mental health benefits of rucking. 

Getting outdoors for exercise is known to reduce stress, improve mood, and enhance mental clarity. 

Walking in nature, breathing fresh air, and getting sunlight exposure can significantly improve your mental well-being. 

This combination of physical and mental benefits makes rucking an ideal exercise for overall health.

3. Accessibility and Flexibility

One of the most appealing aspects of rucking is its accessibility. You don’t need a gym membership, expensive equipment, or a specific location to ruck. 

All you need is a sturdy backpack and some weight. You can ruck in a park, on a trail, or even around your neighborhood. 

This flexibility makes rucking easy to incorporate into any lifestyle, whether you’re a fitness enthusiast or just starting your fitness journey.

How to Start Rucking: A Beginner’s Guide

If you’re intrigued by the benefits of rucking and want to give it a try, here’s a step-by-step guide to getting started.

1. Choose the Right Gear

The most important piece of gear for rucking is a comfortable and durable backpack or rucksack. 

It should have padded shoulder straps and a waist belt to help distribute the weight evenly across your body. 

The weight itself can come from various sources—dumbbells, sandbags, water bottles, or specially designed-rucking weights. 

Start with a light load (5-10% of your body weight) and gradually increase the weight as your fitness improves.

2. Select a Suitable Route

Choose a flat and familiar route to start with, such as a local park or neighborhood loop. 

As you become more comfortable with rucking, you can vary your routes to include more challenging terrain like hills or trails.

3. Begin with Short Sessions

Start with short rucking sessions, around 20-30 minutes, two to three times a week. 

Focus on maintaining a steady pace and good posture throughout the session. 

As you build endurance and strength, gradually increase the duration and frequency of your rucking workouts.

4. Pay Attention to Form

Proper form is essential for rucking to avoid injury and maximize benefits. 

Keep your back straight, shoulders back, and core engaged. 

Maintain a brisk walking pace and avoid leaning forward or backward. Ensure that the backpack sits snugly against your back to prevent it from shifting and causing discomfort.

5. Listen to Your Body

As with any new exercise, it’s important to listen to your body and progress at your own pace. 

If you experience pain or discomfort, reduce the weight or duration of your rucking sessions. Gradually increase the intensity as your fitness improves.

Advanced Rucking: Taking It to the Next Level

Once you’ve become comfortable with basic rucking, you can take your training to the next level with these advanced techniques.

1. Increase the Weight

Gradually increase the weight in your backpack to continue challenging your muscles and improving strength.

Aim to carry around 20-30% of your body weight for more advanced rucking sessions.

2. Incorporate Intervals

To boost cardiovascular fitness and endurance, incorporate intervals into your rucking routine. 

Alternate between periods of fast-paced walking or light jogging with the weight and slower recovery periods. 

This can significantly increase your heart rate and caloric burn.

3. Add Hills or Stairs

Incorporate hills or stairs into your rucking route to increase the intensity and engage different muscle groups, particularly the glutes and calves. 

This will enhance both strength and endurance.

4. Combine Rucking with Other Exercises

Combine rucking with bodyweight exercises such as push-ups, squats, or lunges to create a more comprehensive workout. 

This combination will enhance muscle growth, strength, and endurance.

The Role of Rucking in a Balanced Fitness Routine

While Arnold Schwarzenegger praises rucking as a comprehensive exercise, he also emphasizes that no single exercise can meet all of your fitness needs. 

A balanced fitness routine should include a mix of cardiovascular exercises, strength training, flexibility exercises, and proper nutrition. 

Rucking can be a valuable addition to this routine, providing a low-impact, full-body workout that enhances endurance, strength, and fat loss.

Real-Life Success Stories: Rucking in Practice

Rucking has gained popularity among fitness enthusiasts, athletes, and even military personnel for its effectiveness and versatility. 

Health experts like Dr. Peter Attia and neuroscientist Dr. Andrew Huberman are also advocates of rucking as a top exercise for lifelong fitness and health. 

Huberman, for example, commits to one long ruck per week, which has been a core part of his workout routine for over 30 years.

Conclusion: Why Rucking is the Ultimate Exercise for Everyone

Arnold Schwarzenegger’s endorsement of rucking as a one-stop solution for strength, endurance, muscle gain, and fat loss speaks volumes about its effectiveness. 

Rucking is a simple yet powerful exercise that combines cardio and resistance training, making it an excellent choice for people of all fitness levels. It is easy to start, accessible and provides a wide range of physical and mental health benefits.

If you’re looking for a new way to challenge yourself, build muscle, burn fat, and improve your overall fitness, rucking might just be the perfect exercise for you. 

So grab a backpack, add some weight, and start rucking towards your fitness goals today!