Rucking for Women: The Ultimate Guide for Women Over 40

Introduction to Women’s Rucking

In this comprehensive guide, we’ll delve into the world of rucking for women, exploring its benefits, how to get started, essential equipment, and workout plans tailored specifically for women over 40.

As we women enter our 40s and beyond, prioritizing our health becomes increasingly vital. However, finding an exercise regimen that is effective, sustainable, and enjoyable can be a challenge.  

Enter rucking for women– a low-impact, high-reward fitness activity that is gaining popularity among women seeking to improve their health and well-being.

What is Rucking?

Rucking is a simple yet powerful form of exercise that involves walking with a weighted backpack or rucksack. Originating from military training, rucking has evolved into a popular fitness activity embraced by people of all ages and fitness levels. Unlike running or high-intensity workouts, rucking offers a low-impact way to burn calories, build muscle, increase strength, and improve cardiovascular health.

Rucking for Women: How to Get Started

Starting a rucking routine is easy and requires minimal equipment. Here’s a step-by-step guide to help you get started:

1. Choose the Right Gear

Invest in a sturdy backpack or rucksack that distributes weight evenly and sits comfortably on your shoulders. Look for adjustable straps and ample padding to prevent discomfort during long walks.

2. Start Light

Begin with a lightweight load, around 10-20 pounds, and gradually increase the weight as your strength and endurance improve. Remember, it’s essential to start light to avoid injury and allow your body to adapt to the added resistance.

3. Focus on Form

Maintain good posture while rucking, keeping your shoulders back, core engaged, and eyes forward. Take short, purposeful steps, and land with your heel first, rolling through to your toes.

4. Set Realistic Goals

Start with shorter rucking sessions, aiming for 20-30 minutes at a comfortable pace. As you become more accustomed to the activity, gradually increase the duration and intensity of your walks.

Benefits of Rucking for Women Over 40

Rucking offers a myriad of benefits for women in their 40s and beyond, including:

Improved Cardiovascular Health

Rucking elevates your heart rate and strengthens your heart and lungs.  This helps to reduce the risk of heart disease and stroke.

Enhanced Strength and Endurance

Carrying weight while walking engages multiple muscle groups, including the legs, core, and upper body, leading to improved strength and endurance.

Weight Management

Rucking burns calories and boosts metabolism, making it an effective tool for weight management and fat loss.

Joint Health

Unlike running or high-impact exercises, rucking is gentle on the joints, making it ideal for women dealing with arthritis or joint pain.

Increased bone density

Walking while load bearing helps to promote bone density and strength.  This results in decreased risk of osteoporosis and fractures related to poor bone mineral density.  

Mental Well-being

Spending time outdoors and engaging in physical activity has been shown to reduce stress, anxiety, and depression, promoting overall mental health and well-being.

Cons of Rucking for Women

No one fitness regimen is perfect for everyone and without side effects and risks, including rucking.  Here are some cons and things to consider before you start rucking.

1.  Physical Readiness

Rucking is not easy, especially if you are not used to working out regularly.  Before starting a rucking program or any new exercise regimen, it’s important to assess your current fitness level and consult with a healthcare provider, especially if you have any underlying health conditions or concerns.  Starting a new exercise program can lead to burn out and injury if you push yourself too hard too fast or have an underlying health condition.  

2.  Risk of Injury

Rucking places additional strain on your joints and muscles due to the added weight of the backpack. This can increase the risk of injuries, particularly if you have pre-existing joint issues or weaknesses. It’s essential to start slowly, gradually increase the weight and distance, and listen to your body to avoid overuse injuries. 

3.  Proper Gear 

A good ruck sack can be an expensive investment.  Investing in appropriate gear is crucial for comfort and injury prevention. This includes a sturdy backpack designed for rucking, proper footwear with good support and cushioning, and clothing suitable for the weather conditions.

4.  Nutritional Considerations

Rucking can burn a significant number of calories, so it’s essential to fuel your body adequately with nutritious foods to support your energy needs and aid in recovery. Pay attention to hydration, especially when rucking in hot or humid conditions to prevent dehydration, sunburn, etc.  

5.  Time Commitment

Depending on your fitness goals and schedule, rucking may require a significant time commitment, especially as you gradually increase the duration and intensity of your sessions. Make sure you can dedicate the necessary time to your rucking workouts without neglecting other important aspects of your life.

6.  Social Support and Safety 

Rucking alone in remote areas can pose safety risks, so it’s often safer and more enjoyable to ruck with a buddy or in groups, especially if you’re exploring unfamiliar terrain. Additionally, let someone know your route and estimated return time for added safety.

7.  Impact on Hormones and Menstrual Cycle

Intense exercise, including rucking, can affect hormone levels, menstrual cycles, and bone health in women, particularly those over 40. Monitoring your menstrual cycle and adapting your training intensity accordingly can help minimize any negative impacts.

8.  Recovery and Rest

Adequate rest and recovery are essential for preventing overtraining and promoting muscle repair and growth. Incorporate rest days into your rucking program and prioritize quality sleep to optimize your overall health and fitness.

By considering these factors and taking a gradual, cautious approach to starting a rucking program, you can enjoy the numerous benefits of this exercise while minimizing potential risks and negative outcomes.

To maximize your rucking experience, I would recommend investing in the following essential equipment:

Backpack or Rucksack 

Choose a durable backpack with adjustable straps and ample padding for comfort and support.  There are many different options and companies out there.  I recommend Go Ruck.  Their packs are durable, comfortable and they offer a lifetime warranty.  The packs also have a sleeve for the weight plates to slide into and hold the weight closer to your back which puts less strain on your shoulders.  The packs are expensive.  When starting out, use an old backpack first to make sure you like rucking before spending the money on an expensive pack.  That being said, if you enjoy rucking and will be making this a part of your exercise routine, I recommend you invest in a pack that is both comfortable and durable.   

Weight Plates or Bricks

Use weight plates or bricks to add resistance to your backpack. Start with lighter weights and gradually increase as you progress.  Not only does Go Ruck have packs, but they also have plates.  You can also find plates on Amazon or at most sporting goods stores.

Invest in a pair of supportive walking shoes or hiking boots that provide stability and cushioning for long walks.  The type of shoe or boot depends on the terrain that you plan to ruck on.  I find that a good walking or trail running shoe works just fine as they are lightweight and durable.  

Stay hydrated during your rucks by carrying a water bottle or hydration bladder in your backpack, especially if you are rucking in hot weather or longer than 1 hour.  

Reflective Gear 

If rucking in low-light conditions, wear reflective clothing or accessories to ensure visibility to motorists and other pedestrians.

Using a backpack instead of a weighted vest for rucking offers several benefits:

1.  Accessibility and Convenience

Backpacks are readily available and commonly owned by many people, making them a convenient option for adding weight to your rucking workouts. You can easily adjust the weight by adding or removing items from the backpack.

2.  Versatility

A backpack allows you to carry various items along with you during your ruck, such as water bottles, snacks, extra layers of clothing, or other essentials. This can be particularly useful for longer rucking sessions or when exploring remote areas where access to supplies may be limited.

Carrying a backpack distributes the weight unevenly across your body, requiring your core muscles and stabilizing muscles to engage more actively to maintain balance and stability. This can help improve your functional strength and posture over time.

4.  Real-world Simulation

If you’re training for activities that involve carrying a backpack or load in real-world scenarios (such as hiking, backpacking, or military service), using a backpack for rucking provides a more realistic simulation of those conditions compared to a weighted vest.

With a backpack, you have the flexibility to adjust the weight and distribution of the load based on your preferences and fitness level. This allows for progressive overload, which is essential for continued improvement and adaptation in your rucking program.

While weighted vests offer their own set of benefits, such as a more evenly distributed weight load and potentially greater comfort during exercise, using a backpack for rucking can be a practical and effective option for many individuals, particularly those looking for versatility and real-world applicability in their training. Ultimately, the choice between a backpack and a weighted vest depends on your personal preferences, goals, and specific training needs.

The number of calories burned while rucking depends on various factors, including your body weight, the distance covered, the weight of the backpack, terrain, and your walking speed. On average, rucking burns more calories compared to walking without a weighted backpack due to the added resistance.

As a general estimate, a person weighing around 150 pounds can expect to burn approximately 200-300 calories per hour while rucking with a moderate load (around 20-30 pounds) at a brisk walking pace. However, this number can vary significantly based on individual factors and the intensity of the rucking session.

To get a more accurate estimate of the calories burned during your rucking workouts, you can use fitness trackers or online calculators that take into account factors such as body weight, duration, and exercise intensity. Keep in mind that these estimates are just rough approximations, and actual calorie expenditure may vary.

What Muscles Does Rucking Strengthen in Women?

Rucking is a full-body exercise that engages multiple muscle groups, making it an effective way to strengthen and tone various parts of the body. Some of the primary muscles targeted during rucking include:

1.  Leg Muscles

Rucking primarily engages the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. These muscles work together to propel you forward, support your body weight, and navigate different terrains.

2.  Core Muscles

Carrying a weighted backpack during rucking requires significant core stabilization to maintain proper posture and balance. The muscles of the core, including the abdominals, obliques, and lower back muscles, are activated to stabilize the spine and pelvis.

3.  Back Muscles

The muscles of the back, including the erector spinae, rhomboids, and trapezius, are engaged during rucking to support the weight of the backpack and maintain proper posture. Rucking can help improve back strength and posture over time.

4.  Shoulder Muscles

The muscles of the shoulders, including the deltoids and rotator cuff muscles, are involved in carrying the backpack and stabilizing the arms during rucking. This helps strengthen the shoulders and improve shoulder stability.

5.  Arm Muscles

While the arms are not the primary movers during rucking, they still play a role in carrying and stabilizing the backpack. Muscles of the arms, including the biceps, triceps, and forearms, may be engaged to a lesser extent.

6.  Hip Muscles

Rucking requires hip stability and strength to support the movement of the legs and maintain proper alignment of the pelvis. Muscles of the hips, including the hip flexors, adductors, and abductors, are engaged during rucking.

Overall, rucking provides a comprehensive workout that targets multiple muscle groups simultaneously, making it an efficient way to build strength, improve cardiovascular fitness, and enhance overall endurance. By incorporating rucking into your fitness routine, you can develop functional strength and resilience that translates to various activities and everyday tasks.

Rucking Plans for Women Over 40

Before starting any new fitness routine, I would advise you to first consult with your healthcare professional to make sure there are no contraindications for you to start a rucking program.  

Here are two sample workout plans to help you incorporate rucking into your fitness routine:

Beginner Rucking Plan:

• Week 1-2: Ruck for 20-30 minutes at a comfortable pace, carrying 10-15 pounds 2-3 times a week.
• Week 3-4: Increase rucking duration to 30-45 minutes, maintaining the same weight 2-3 times per week. 
• Week 5-6: Add hills or inclines to your rucking route to increase intensity.
• Week 7-8: Gradually increase the weight in your backpack by 5-10 pounds and continue rucking for 45-60 minutes 2-3 times per week.  

• Week 1-2: Ruck for 45-60 minutes at a moderate pace, carrying 15-20 pounds 2-4 times per week.  
• Week 3-4: Incorporate interval training into your rucking routine, alternating between periods of brisk walking and slower recovery periods 2-4 times per week.
• Week 5-6: Increase rucking duration to 60-75 minutes and add more weight to your backpack (20-25 pounds).  I would recommend this once a week along with several shorter sessions. 
• Week 7-8: Challenge yourself with longer rucking sessions (90 minutes or more) and include challenging terrain in your route, such as hills or uneven surfaces.

Rucking for Women: Summary

Rucking is a versatile and effective fitness activity that offers numerous benefits for women over 40. Whether you’re looking to improve cardiovascular health, build strength, or manage weight, rucking can help you achieve your fitness goals while minimizing the risk of injury. 

By following the guidelines outlined in this guide and incorporating rucking into your regular routine, you can enjoy improved health and well-being for years to come. So grab your backpack, lace up your shoes, and hit the trails (or pavement) – your body will thank you for it!

Thank you for your time today, I hope you have found this post helpful.  Let me know below in the comments below if you have any questions.  If you are interested in optimizing your morning routine, check out the posts below.

Strength Training for Women

Unlock the Power of Morning Sun and Fresh Air

The Ultimate 1 Hour Morning Routine for Women Over 40

Have a good week and I will talk to you soon!