How the Calculator Works
The recommendation uses three inputs:
- Bodyweight — caps your long-term load at 1/3 bodyweight
- Experience level — sets your starting point (5–15% of bodyweight)
- Weeks of rucking — progresses load by ~5 lb every 2 weeks
This mirrors how military selection programs ramp load: slowly, over months, with frequent recovery weeks.
The Rules Behind the Numbers
- Beginners start at ~5–7% of bodyweight (typically 10 lb).
- Add no more than 5 lb every 2 weeks.
- Long-term cap: 1/3 of bodyweight for sustained rucking.
- For event prep (long-distance events, long-distance ruck events), you can briefly carry up to 40% bodyweight — but recover for a week afterward.
Why Not Start Heavier?
Your cardiovascular system adapts in days. Your shoulders, traps, lower back, and feet need weeks. Going heavy too early is the #1 cause of beginner shin splints, blisters, and rotator-cuff irritation. Patience here pays for years.