{"id":134862,"date":"2025-05-27T03:09:08","date_gmt":"2025-05-27T03:09:08","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/134862\/"},"modified":"2025-05-27T03:09:08","modified_gmt":"2025-05-27T03:09:08","slug":"strength-endurance-muscle-and-fat-loss-fitness-volt","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/134862\/","title":{"rendered":"Strength, Endurance, Muscle, and Fat Loss \u2013 Fitness Volt"},"content":{"rendered":"

Is there one exercise that can offer strength, endurance, muscle gain, and fat loss all at the same time? Arnold Schwarzenegger<\/a> believes so. In his Arnold\u2019s Pump Club Newsletter, he lays out the overarching physical benefits of rucking or walking while carrying extra weight.\u00a0\u00a0<\/strong><\/p>\n

The fitness space is absolutely obsessed with exercise selection<\/a>, and for good reason. We have a limited amount of time and opportunities to fulfill our exercise needs, whether it\u2019s at the gym, outside in the sun, or inside of our homes.\u00a0<\/p>\n

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.<\/p>\n

We\u2019ve seen countless takes on the hot subject. Nutritionist Stan Efferding<\/a>, former seven-time Olympia Phil Heath<\/a>, Chris Bumstead<\/a>, and Nick Walker<\/a> have all offered their top 10 exercises for muscle growth, but what if they could only pick one?\u00a0<\/p>\n

Look no further as Arnold Schwarzenegger breaks down why rucking<\/a> is the ultimate \u2018Swiss Army Knife\u2019 of exercise that can help you \u2018achieve every fitness goal imaginable.\u2019\u00a0<\/strong><\/p>\n

Arnold Schwarzenegger Explains Why Rucking Is \u2018The Swiss Army Knife\u2019 of \u2018Muscle Gain and Fat Loss\u2019
\n\"ArnoldArnold Schwarzenegger<\/p>\n

According to recent research shared by Schwarzenegger, rucking may be the only exercise you need to improve strength, endurance, muscle gain, and fat loss.\u00a0\u00a0<\/p>\n

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\n

\u201cThe Only Exercise You Need?
If we told you that there was only one exercise you need to improve strength and endurance \u2014 while improving muscle gain and fat loss \u2014 would that be something you might be interested in? (Entourage fans, eat your heart out).\u201d<\/p>\n

\u201cResearch suggests that rucking \u2014 or walking while carrying extra weight \u2014 might be the Swiss army knife of exercise because of its ability to help you achieve every fitness goal imaginable.\u201d<\/p>\n<\/blockquote>\n

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.\u00a0<\/p>\n

\n

\u201cHype aside, we don\u2019t believe there\u2019s only one exercise anyone needs to do. The best type of exercise is the one that you\u2019ll do consistently, and research shows that you\u2019ll benefit from a mix of strength and cardio.<\/p>\n

But if you had to pick one that checks all the boxes, rucking would do it better than anything else. It\u2019s an activity you can do alone or with friends, and it gets you outdoors\u2014which, as we\u2019ve shared before, is good for your physical and mental health.\u201d<\/p>\n<\/blockquote>\n

\"Arnold<\/p>\n

The scientific literature also suggests that rucking makes you stronger, builds endurance, and improves stamina without causing joint degradation.\u00a0<\/p>\n

\n

\u201cResearch suggests that rucking makes you stronger, builds endurance, improves stamina, and does so without much impact on your joints. If that wasn\u2019t 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.\u201d<\/p>\n<\/blockquote>\n

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 \u2018pounds seemingly disappeared\u2019 even though they didn\u2019t change other aspects of exercise or diet.\u00a0<\/p>\n

\n

\u201cOne 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.<\/p>\n

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.\u201d<\/p>\n<\/blockquote>\n

\"ArnoldArnold Schwarzenegger Ez Bar Curls<\/p>\n

Arnold Schwarzenegger isn\u2019t the only proponent of rucking. Health expert and physician Dr. Peter Attia credited rucking as one of his top exercises<\/a> (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<\/a> for 30 years.\u00a0<\/p>\n

I ruck to the gym three days a week and have found success with my endurance and strength over time. If you\u2019re looking for a new way to challenge yourself and want to gain muscle and burn fat, give it a try!\u00a0<\/p>\n

RELATED:<\/strong>\u00a0<\/strong>Rucking Basics for Fitness and Fat Loss<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Is there one exercise that can offer strength, endurance, muscle gain, and fat loss all at the same…\n","protected":false},"author":2,"featured_media":134863,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[2779,1154,1630,105,59182,53884,9699,16,15],"class_list":{"0":"post-134862","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-arnold-schwarzenegger","9":"tag-exercise","10":"tag-fitness","11":"tag-health","12":"tag-ruck","13":"tag-rucking","14":"tag-training","15":"tag-uk","16":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114577602508902032","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/134862","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=134862"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/134862\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/134863"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=134862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=134862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=134862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}