Getting started with rucking — looking for advice as I ramp things up

Hi all,

I’m fairly out of shape and have been living a pretty sedentary lifestyle for a while, but I’ve recently decided to take my health more seriously.

I’ve started cleaning up my diet, and one thing I’ve learned quickly is that I really don’t enjoy the traditional gym environment — too hot, crowded, and honestly just not something I’ll stick with long term.

Instead, I picked up a GORUCK Rucker 4.0 and started walking with 20 lb. I’ve gradually worked my way up and I’m now doing regular walks with 40 lb, which I’m feeling good about so far.

At this point, I’d like to be a bit more intentional about how I’m progressing and would really appreciate input from this group.

A few questions:

• Should I be incorporating strength or “ruck PT” style exercises with the pack?
• If so, is it better to do them before, during, or after the walk?
• What are the most effective exercises to start with (e.g., squats, lunges, step-ups, etc.)?
• How do you balance rucking vs. strength work without overdoing it early on?
• Any good beginner programs, videos, PDFs, or websites you’d recommend?

Also open to any general tips, mistakes to avoid, or things you wish you knew when you started.

Appreciate any guidance, just trying to build something sustainable and not burn out or get injured early.

Thanks in advance.