Bodybuilding Expert Arnold Schwarzenegger Shares a Simple Military Exercise That “Can Help Almost Anyone Become Healthier”

Published 11/16/2023, 5:50 AM EST

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Arnold Schwarzenegger, a seven-time Mr. Olympia, started his fitness journey when he was a kid, always embracing health even in his 70s. His career led him to endeavor in fitness extensively. To win several bodybuilding titles, he delved into many different workout approaches for overall muscle gain. The former fitness ambassador and California governor, started his newsletter, ‘‘Arnold’s Pump Club,’’ to assist others.

Recently, he shared an amazing insight about a profound exercise associated with army training, a practice from his time as a soldier in Austria. Schwarzenegger unveiled a fun way to reduce weight with rucking exercise. Rucking is like walking with a weighted backpack, making one’s workout more interesting and effective.

Arnold Schwarzenegger’s fun way to walk for fitness


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Rucking sounds like a strange word, but it’s a simple and effective way to turn your regular walk into a supercharged workout. It involves walking, jogging, or marching with a weighted backpack. In the Pumping Iron newsletter, Schwarzenegger mentioned that this is something that is popular among the military, “but research finally shows how it can help almost anyone become healthier,” he added.


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According to his newsletter it “Can make you stronger, boost your endurance, and improve cardiovascular health. And it can even improve your posture and reduce back pain.” The exercise has multiple benefits, besides physical health, it also helps improve mental wellness. “Rucking appeared to improve mood, and reduce perceived exertion-meaning people could push harder without it feeling as draining.”

According to research on army members, it has been proved that “you can burn anywhere from 30-45 percent more calories when you wear a weighted pack.” The Austrian Oak also mentioned the methods of getting a ruck pack or filling your backpack with books or things that make it heavier. “Start with 20 to 30 percent of your body weight, and go for a 15 to 20-minute walk. After a few weeks, you can add more time or more weight,” added the 76-year-old legend. He showed research in the newsletter that claims in a 10-week program that combined rucking with resistance training researchers found that those who did rucking became much stronger in activities like squat jumps, push-ups, and sit-ups. Earlier, Schwarzenegger also pointed out the benefits of simple walking and even named legends from their respective fields who derived benefits from it.

People who benefitted from walking


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The New York Times best-seller author, in his self-help book, ‘Be-Uselful- Seven Tools for Life’, mentioned how taking a walk can be incredibly helpful. He shared stories of well-known people from different professions. He gave a lot of examples of how this simple yet effective physical workout helped legends.

Schwarzenegger added to his book about legendary composers, philosophers, and theoretical physicists who proved that the one common thing they all shared was walking. According to Arnie, this helped them have a clear vision of their respective work. He named Ludwig van Beethoven, the Greek philosopher Aristotle, and Albert Einstein.

READ MORE: Admired for His Elite Bodybuilding Genetics, Arnold Schwarzenegger’s Son Confesses a Rather Challenging Side of Going to the Gym: “Worrying About Yourself”


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He further added, “Einstein refined many of his theories about the universe while walking around the Princeton University campus.” Which method would you try first simple walking or a fascinating rucking exercise? Let us know in the comments below.

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Written by:

Arpita Shrivastava


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Arpita Shrivastava is a bodybuilding writer at EssentiallySports. She holds a Master's Degree in Mass communication. She has done her graduation in Hindi literature From Delhi University.
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Edited by:

Abhishek Manikandan