As with all things, it depends. On your body, your knees, age, infirmity, all those things. So keep that in mind.
Here’s what I found so far:
Then this, but go to the last paragraph or so before the end for the best answer so far to your query:
I would be very mindful of the amount I carried, first, and I would also consult a doctor who won’t just give you the weight loss line. I would also look into very good knee support. I use the double Cho-Pats.
The way I see it and it and this is NOT exercise or medical advice, the more we move the better. You are already rucking your body weight, and to put this into perspective, my sports chiro says that for every pound on our bellies, it is putting seven pounds of stress on the spine. I’d find a sports doc, tell them what you’re considering and weigh the advice. Here’s the bottom line: IF you are having trouble dropping weight, AND people tell you that you have to lose weight to ruck, but you can’t get to a weight where you’re happy before you ruck, BUT if rucking would help you drop that weight because you happen to like it, what makes the most sense? Hell. I’d suit up and ruck, watch out for knee pain, adjust accordingly and see what happens. But this is your call