Adding weight to your backpack (weighted walking) allows you to optimize the efficiency and intensity of your walking session.

noli's read

Adding weight while walking (sometimes called rucking) is supported by robust scientific data. A physiology study (Liew et al., 2016) shows that carrying a weighted backpack increases oxygen consumption by 18% (for a 18 kg load) and raises heart rate, intensifying the effort without the need to run. Furthermore, biomechanics research confirms that this added load actively engages the stabilizer muscles of the back, core, and glutes. However, the impact on bone density is more nuanced: while older observational studies noted benefits, the INVEST randomized clinical trial (2025) did not show a maintenance of bone mass during a weight loss protocol. To avoid joint discomfort, expert opinion recommends starting gently with a progressive load of 5 to 10% of one's body weight.

the sources

1. 1Looney DP, Lavoie EM, Notley SR, et al. 2024
2. 2Puthoff ML, Darter BJ, Nielsen DH, Yack HJ 2006