Looking for a workout that’s simple, joint-friendly, and actually enjoyable? Meet rucking. It’s an easy-to-start exercise that’s been gaining attention for all the right reasons. If you’re a woman over 50 who wants to build strength, improve your heart health, and feel amazing without pounding your knees on long runs, rucking might be your new favorite activity.
So, What Exactly Is Rucking?
At its core, rucking is just walking with added weight, usually in a backpack or weighted vest. It started as part of military training (soldiers would carry heavy gear over long distances), but now it’s become a popular fitness trend for regular people like us.
Think of it as walking turned into a full-body workout. You get all the benefits of walking; fresh air, moving your body, clearing your head, but with a little extra challenge that builds muscle and burns more calories.
Why Rucking Is Perfect for Women Over 50
1. It Helps Keep Bones and Muscles Strong
As we get older, keeping our muscles and bones strong becomes super important. The extra weight you carry during rucking works like resistance training, helping to keep your legs, core, and back strong. It can even help fight off bone loss.
2. It Burns More Calories Than Regular Walking
Adding just 10–20 pounds to your backpack can double or even triple your calorie burn compared to regular walking. And the best part? You’re not stressing your knees or hips like you would with running.
3. It Naturally Improves Posture
Carrying weight on your back encourages you to stand taller and engage your core muscles, something most of us could use after spending years sitting at desks or looking down at phones.
4. It’s Great for Heart Health
Rucking gets your heart pumping like a good brisk walk but adds a little extra challenge to boost endurance over time.
5. It’s Good for Your Mind, Too
Walking is already known for helping clear the mind, but rucking takes it up a notch. The added focus of carrying weight can make the workout feel purposeful, and the fresh air is an instant mood booster.
How to Start Rucking
The beauty of rucking is how easy it is to get started.
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Start with 5% to 8% of your body weight in a backpack or a weighted vest.
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Walk for about 20–30 minutes, then build up your time and weight slowly.
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Wear comfortable, supportive shoes (your feet will thank you!).
Want to make it even easier? A weighted vest can be a game changer because it distributes weight evenly and is super comfortable. Click here to check out our favorite weighted vest.
Why You Should Give Rucking a Try
Rucking is simple, accessible, and surprisingly effective. It’s perfect if you’re looking for a workout that builds strength, supports heart health, and makes you feel good without complicated equipment or high-impact moves.
So, why not give it a try? Grab your shoes, throw on a weighted vest, and start with a walk around the block. You might be surprised at how much you enjoy it!
Important Note:
Although rucking is incredibly helpful for building strength and supporting your bones, strength training is still the most effective way to stimulate bone formation, especially as we age. For best results, aim to lift weights 2–4 times per week in addition to your walks!