How to Start Rucking: A Step-by-Step Guide for Women

Tired of the same old workout routine?

Imagine transforming your daily walk into a full-body, calorie-burning activity – without the joint strain of running or the complexity of gym equipment. Have you heard of rucking? It’s not just for military personnel anymore. This low-impact, high-reward exercise is great for women over 40 who want to boost their strength, endurance, and overall health. 

Picture this: You, striding confidently through your neighborhood or local park, with a weighted backpack sculpting your muscles and ramping up your cardiovascular fitness. No fancy gear, no complicated moves – just you, some extra weight, and the open road (or trail). Intrigued? You should be. Rucking is the secret weapon you’ve been looking for to revitalize your fitness routine to feel stronger than ever.

In this guide, I’m going to walk you through everything you need to know to start rucking. From choosing your first rucksack to mastering proper form, we’ve got you covered. So, lace up those shoes, adjust those straps, and get ready to discover how rucking can be your pathway to a fitter, more empowered you. Let’s hit the trail!

What is Rucking?

Great question, rucking is basically walking with a weighted backpack.  It originates from military training.  I was first exposed to it when living in Florida.  I would notice this guy walking in the neighborhood in his military clothing and boots with a large backpack.  To be honest, it looked like torture.  

I never asked what he was doing but assumed he was rucking for some kind of training.  At that time I didn’t even think you could ruck in your shorts, T-shirt, running shoes and with less weight.  

That’s the cool thing about rucking, it can be whatever you make of it. 

With rucking you can:

Ruck anywhere, anytime and wear anything. 

Carry a heavy load or a lighter one. 

Ruck for 1 mile or 5 miles for 10 minutes or 1 hour.  

What is the difference between rucking and walking?

There really is not much difference.  You are walking either way but with rucking you are carrying a backpack or rucksack with weight.

Benefits of rucking for women

Rucking is great for many reasons.  I talked about them in detail in this blog post:

Rucking for Women: The Ultimate Guide

The main benefits include:

• Improved cardiovascular fitness
• Increased muscle strength
• Improved endurance
• Great for weight management or as a weight loss tool
• Supports healthy joints
• Increased bone density
• Improved mood and better mental health
• Great way to relieve stress
• Time outdoors and in nature

Equipment you need to start rucking

You really do not need much to get started.  All you really need is a backpack or rucksack that you can place weight in, comfortable shoes and workout clothes and a safe place to walk.  

When thinking about a rucksack, there are a lot of options out there.  My advice is to start with a backpack that you already have and put some heavy things in it.  You can load it with bricks, water bottles, books, or any other household item.  Try this for a few weeks just to make sure you enjoy it.  

If you plan on making rucking a part of your fitness routine, then I would suggest investing in a good rucksack.  I use one made by the company GORUCK.  The pack is built to stand a heavy load and you can purchase weighted plates that fit nicely in the pack.  The packs are pricey but they are high quality and will last a lifetime.  

Otherwise, that is all I invested in to get started rucking.  I ruck in my Altra trail running shoes and typical workout clothing.  I would suggest if you are rucking in the dark to use lights or reflective clothing.  

How Much Weight Should I Start With?

There is no good answer or formula for how much weight you should start with.  There are a lot of factors to consider including your overall fitness, body weight, and how far you are rucking. 

My advice is to start small.  Try 10 pounds for a few weeks and get used to having weight on your back.  You can then slowly increase by a few pounds each week.  If you have experience with strength training then you could probably start with 20 pounds.  

The recommendation is to not carry more than ⅓ of your body weight.  For example, a 150-pound woman should not carry more than 50 pounds when rucking.  This is important in preventing injury.  I would also assume that carrying this heavy of a load will make rucking a less enjoyable activity and you are less likely to stick with it in the long run.  Rucking should be both challenging and fun not a slog. 

Beginner Rucking Routine

Here is an example of a routine for a beginner:

• Week 1-2:  Ruck for 20-30 minutes carrying 10 pounds 2-3 times per week.
• Week 3-4:  Ruck for 30-40 minutes carrying 10 pounds 2-3 times per week.
• Week 5-6:  Keep the same routine as week 3-4 but add some hills or increase your pace to bump up the intensity.
• Week 7-8:  Ruck for 30-45 minutes 2-3 times per week and gradually increase the weight in your pack by 5-10 pounds. 

How to Make Rucking More Fun

1.  Ruck with a friend or loved one.  I mostly enjoy rucking solo because it allows for me to clear my head and enjoy the sights and sounds of nature.  On the weekends I will often join my husband and it is a great way for us to connect and enjoy time together.
2. Pick new spots to ruck.  You can ruck anywhere.  My husband and I will often pick a hiking trail or hilly part of our neighborhood to change up the scenery and see some new things. 
3. Listen to a podcast, book or your favorite playlist.  
4. Talk on the phone with a friend.  If you cannot physically ruck with someone, you could always phone a friend and talk while you ruck. 
5. Take your furry friend with.  

Proper Rucking Technique to Prevent Injury

1. Posture:

• Stand tall with your shoulders back and chest open
• Keep your head up, eyes forward, and chin parallel to the ground
• Engage your core muscles to support your lower back
• Maintain a neutral spine, avoiding excessive arching or rounding
• Let your arms swing naturally at your sides
• Distribute the weight evenly across both shoulders
• Adjust your ruck straps so the pack sits high on your back, close to your body

Pro Tips:

• Periodically check your posture during your ruck to avoid slouching
• If you feel strain in your lower back, readjust your pack or lighten the load

2. Breath:

• Focus on deep, rhythmic breathing
• Inhale through your nose for about 3-4 steps
• Exhale through your mouth for the next 3-4 steps
• Keep your breathing steady and controlled, even as you tackle inclines
• If you find yourself out of breath, slow your pace until you can breathe comfortably

Pro Tips:

• Practice diaphragmatic breathing to maximize oxygen intake
• Use your breath as a tool to maintain a consistent pace
• If you are not able to take in full breaths, try decreasing your pace or the load you are carrying. Also make sure your rucksack is not too tight as that can make it hard to fully breath.

3. Pace:

• Start with a comfortable walking pace
• Gradually increase your speed as you build endurance
• Aim for a pace that allows you to maintain a conversation (the “talk test”)
• Slow down on uphill sections and pick up the pace slightly on downhills
• Maintain a consistent rhythm in your steps
• Listen to your body and adjust your pace if you feel overly fatigued

Pro Tips:

• Use a fitness tracker or app to monitor your pace
• Start with shorter distances at a slower pace and progressively increase both

Remember, proper technique is crucial for preventing injuries and maximizing the benefits of rucking. By focusing on these three key areas – posture, breath, and pace – you’ll set yourself up for a safe and effective rucking experience. As with any new exercise routine, it’s important to start slowly and gradually increase intensity. If you experience persistent pain or discomfort, consult with a healthcare professional.

Safety Considerations When Getting Started

Listen to your body

• Pay attention to any pain or discomfort beyond normal muscle fatigue or soreness
• Distinguish between challenging yourself and pushing too hard
• Take rest days when needed, especially if you feel unusually tired or sore
• Adjust your routine if you experience persistent joint pain or strain
• Make sure you properly warm up and cool down before and after rucking

Hydration and nutrition

• Drink water before, during, and after your ruck
• For longer rucks (over an hour), consider electrolyte replacement drinks especially in hot and humid weather conditions
• Eat a light, balanced meal 1-2 hours before rucking
• Pack healthy snacks for longer rucks (e.g., nuts, fruit, protein bars)
• Replenish with a protein-rich snack or meal after your ruck to aid recovery.  For information on recommended protein intake check out this post. 

Rucking year round

Don’t let the weather stop you.  I live in Wisconsin.  It is cold and snowy in the winter and hot and humid in the summer.  I ruck in all of these conditions.  The biggest take away is to be prepared and have a plan for weather extremes.  

• Hot weather: Start early or late to avoid peak heat, wear light-colored, moisture-wicking clothing, increase water intake and consider taking electrolytes.
• Cold weather: Layer clothing, protect extremities, be aware of ice on paths.  I like to use ice cleats which fit on my shoes when there is ice and snow to prevent slips and falls. 
• Rainy conditions: Wear waterproof gear, ensure good traction on your shoes

Choosing a safe route

•    Start with familiar paths and well-lit areas
•    Gradually explore new routes as you gain confidence
•    Inform someone of your planned route and expected return time
•    Carry a charged cell phone for emergencies
•    Consider rucking with a buddy or joining a local rucking group
•    Be aware of your surroundings and trust your instincts

Common Rookie Mistakes to Avoid

Starting with too much weight

• Begin with 10% of your body weight or less
• Increase weight gradually (no more than 2-5% per week)
• Remember that consistency is more important than intensity
• If you’re struggling to maintain proper form, reduce the weight in your rucksack or decrease your mileage or time out there. 

Neglecting proper form

• Avoid hunching or leaning too far forward
• Don’t let your pack hang too low on your back
• Maintain a natural arm swing
• Keep your head up and eyes forward, not looking down at your feet
• Regularly check and adjust your posture during your ruck

Overtraining

• Start with 2-3 rucking sessions per week, allowing for rest days in between
• Gradually increase frequency and duration of rucks
• Listen to your body and take extra rest if needed
• Incorporate other forms of exercise for balanced fitness
• Be patient with progress; fitness gains take time

By addressing these safety considerations and avoiding common mistakes, women over 40 can enjoy the benefits of rucking while minimizing the risk of injury or burnout. 

Remember, the goal is to create a sustainable, enjoyable fitness routine that enhances overall health and well-being.

Conclusion

As we’ve explored, rucking is more than just walking with weight—it’s a transformative exercise that can revolutionize your fitness journey. We’ve covered the essentials: from selecting the right equipment and mastering proper technique, to gradually building your routine and staying safe. Remember, rucking offers a low-impact way to boost your strength, endurance, and overall health, making it an ideal choice for women over 40.

The beauty of rucking lies in its simplicity and accessibility. You don’t need expensive gear or a gym membership—just a good rucksack, appropriate weights, and a willingness to challenge yourself. By starting slow, listening to your body, and progressively increasing your weight and distance, you’ll be amazed at how quickly you can progress.

But the benefits extend beyond physical fitness. Rucking can be a meditative experience, a chance to connect with nature, or an opportunity to socialize with like-minded individuals. It’s a versatile activity that you can tailor to your personal goals and lifestyle.

So, what are you waiting for? It’s time to take that first step towards a stronger, healthier you. Start with a light weight, choose a familiar route, and experience the empowering feeling of rucking for yourself. Remember, every journey begins with a single step—or in this case, a single ruck.

Ready to get started? Grab that backpack, load it up, and hit the trail. Your rucking adventure awaits, and a fitter, more confident version of yourself is just around the corner.