Ruck On! The Health Benefits of Rucking

Last year, when I turned 40, all the messages I’d heard about women’s slowing metabolism and declining bone density in their forties sent me into full-on panic mode. I don’t want to be an octogenarian with osteoporosis constantly worried about breaking her hip! 

I stayed pretty active in my twenties and thirties with yoga, Pilates, and strength training a few times a week. Then I added HIIT workouts the year I turned 39. But after 40, I wanted to do more to stave off perimenopause weight gain and maintain bone density, especially since the women in my family have a history of osteoporosis. 

I’m emphatically not a team sports person and I’ve never been into running–my joints don’t like it and neither do I–but I found a new-to-me workout I liked instead: rucking. 

What in the world is rucking?!

Rucking–walking or hiking with a weighted vest or backpack–has been around for centuries, especially in military training. Most people have unintentionally rucked by walking around with a heavy bag or a baby strapped to their back. In recent years, intentional rucking gained more popularity among elite athletes and more casual fitness enthusiasts.

Last summer, I bought a 12-pound weighted vest for about $30 and started wearing it for a few minutes at a time to get used to it, as recommended online. Now I can wear it on longer walks with my dog Sadie (she’s tiny; probably not a good idea with a 100-pound Great Dane) and I barely notice the extra weight. I also throw it on sometimes while I’m using my treadmill desk (as I’m doing now) or even wear it while tidying the house. This gives me a little more resistance training even when I’m not actively working out. It’s also an inexpensive way to get exercise. 

What are the benefits of rucking? 

It makes sense that rucking can help increase physical stamina and strength. Studies show that using a weighted vest can also help lower insulin resistance, prevent bone mass density loss and possibly even increase bone formation. That’s because, according to Harvard Medical School, weighted vests put pressure on your bones and stimulate new bone cell growth, while ankle or wrist weights don’t. Prevent bone density loss and grow new bone cells? Now, that’s what I like to hear! 

“It’s getting in more steps and getting more out of those steps, because you’re burning more calories, sometimes up to three times more calories,” explains Nichele Cihlar, Director of Training & Ambassadors at GORUCK, a rucking equipment company co-founded by a former Green Beret. “It's considered a low impact [compared to running] and low barrier to entry.” 

For me personally, I noticed more muscle tone in my legs soon after I started rucking and I feel stronger overall, even though I’m not spending much more time exercising.

For me personally, I noticed more muscle tone in my legs soon after I started rucking and I feel stronger overall, even though I’m not spending much more time exercising. I took a break from rucking after an ankle injury (sustained when I was traveling without my weighted vest) but now I’m back at it! 

Rucking can also have social and emotional benefits, because you can wear a weighted vest or backpack while on a walk outside with family or friends. There are even ruck clubs all over the world if you want to meet up with other ruckers! 

How do you start rucking? 

Cihlar recommends using a small amount of weight over short distances before working up to longer ruck sessions with more weight as you build endurance. Depending on age, weight, and fitness level, women might start around 10 or 15 pounds (up to 20 if they’re already very active), while men might start between 20 or 30 pounds depending on the same factors. 

Cihlar also recommends making sure that you wear supportive athletic shoes to support that extra weight. Lastly, store your rucking equipment where it’s easily accessible so you’ll actually use it. 

As for me, now that I know more about the benefits, I plan to ruck on! 

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