The amount of weight you should carry when rucking depends on your fitness level and experience. For beginners, it's recommended to start with 5-10% of your body weight. For example, if you weigh 70 kg, you might begin with 7kg in your ruck to allow your body to adjust to the added load and avoid injury. As you gain strength and endurance, you can gradually increase the weight. Experienced ruckers typically carry between 14-23 kg, depending on the intensity of their workout and fitness goals. Always prioritise good form and listen to your body to avoid overstraining.