Is there one exercise that can offer strength, endurance, muscle gain, and fat loss all at the same time? Arnold Schwarzenegger believes so. On September 6, 2024, in his Arnold’s Pump Club Newsletter, he lays out the overarching physical benefits of rucking or walking while carrying extra weight.  

The fitness space is absolutely obsessed with exercise selection, and for good reason. We have a limited amount of time and opportunities to fulfill our exercise needs, whether it’s at the gym, outside in the sun, or inside of our homes. 

However, with so many different muscle groups and targeted areas of concern, making genuine progress across the board can seem nearly impossible. This has led to a rapid increase in conversations about which exercises are best to build muscle.

We’ve seen countless takes on the hot subject. Nutritionist Stan Efferding, former seven-time Olympia Phil Heath, Chris Bumstead, and Nick Walker have all offered their top 10 exercises for muscle growth, but what if they could only pick one? 

Look no further as Arnold Schwarzenegger breaks down why rucking is the ultimate ‘Swiss Army Knife’ of exercise that can help you ‘achieve every fitness goal imaginable.’ 

Arnold Schwarzenegger Explains Why Rucking Is ‘The Swiss Army Knife’ of ‘Muscle Gain and Fat Loss’

According to recent research shared by Schwarzenegger, rucking may be the only exercise you need to improve strength, endurance, muscle gain, and fat loss.  

“The Only Exercise You Need?
If we told you that there was only one exercise you need to improve strength and endurance — while improving muscle gain and fat loss — would that be something you might be interested in? (Entourage fans, eat your heart out).”

“Research suggests that rucking — or walking while carrying extra weight — might be the Swiss army knife of exercise because of its ability to help you achieve every fitness goal imaginable.”

Of course, as a seven-time Mr. Olympia winner, Schwarzenegger utilized a range of exercises to build his larger-than-life physique and maintains that one movement alone is not likely to fulfill all of your needs. Though he enjoys various exercises, if he had to pick, rucking checks the most boxes. 

“Hype aside, we don’t believe there’s only one exercise anyone needs to do. The best type of exercise is the one that you’ll do consistently, and research shows that you’ll benefit from a mix of strength and cardio.

But if you had to pick one that checks all the boxes, rucking would do it better than anything else. It’s an activity you can do alone or with friends, and it gets you outdoors—which, as we’ve shared before, is good for your physical and mental health.”

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The scientific literature also suggests that rucking makes you stronger, builds endurance, and improves stamina without causing joint degradation. 

“Research suggests that rucking makes you stronger, builds endurance, improves stamina, and does so without much impact on your joints. If that wasn’t enough, studies have found that rucking helps you burn 100 more calories per hour than jogging at a moderate pace. And if you compare it to walking, researchers from South Carolina estimate that rucking can burn at least 2 to 3 times more calories than walking.”

In one study, Schwarzenegger revealed that wearing a heavily weighted pack led to participants losing three more pounds than those who wore lighter vests. He echoed that the ‘pounds seemingly disappeared’ even though they didn’t change other aspects of exercise or diet. 

“One study even found that wearing a heavily weighted pack resulted in participants losing three more pounds than those wearing a light vest. The cool part? The pounds seemingly disappeared despite not changing any other aspects of exercise or diet.

Scientists are investigating whether carrying the extra weight might trick your body into producing more leptin, a hormone in your fat cells. This could reduce hunger, increase your metabolism, and limit fat storage.”

Arnold Schwarzenegger isn’t the only proponent of rucking. Health expert and physician Dr. Peter Attia credited rucking as one of his top exercises (among a list of 10 movements) that can aid lifelong fitness and health. Additionally, Stanford professor and neuroscientist Dr. Andrew Huberman commits to one long ruck per week, which has long made up an integral part of his workout split for 30 years. 

I ruck to the gym three days a week and have found success with my endurance and strength over time. If you’re looking for a new way to challenge yourself and want to gain muscle and burn fat, give it a try! 

RELATED: Rucking Basics for Fitness and Fat Loss