Boost Fitness: More Women Opt for Weighted Rucking Walks

A New Fitness Trend: Rucking

Rucking is a fitness practice that originated from military training. In essence, rucking involves walking while carrying weight in a backpack or weighted vest. While rucking was initially associated with Special Forces soldiers, the fitness activity is increasingly becoming popular among women.

The appeal of rucking to women lies in its accessibility as an intermediate fitness routine between regular walking and intensive strength training. Rucking empowers you to incorporate resistance into your training without having to use barbells, join a gym, or commit to a high-intensity workout program.

A reflection of the evolving fitness trends, Emily McCarthy, co-founder of GORUCK, states that women now constitute the fastest-growing segment of their customer base. This shift demonstrates the growing appeal for women to build strength in a moderate, social, and approachable manner.

Gym-Free Strength Training with Rucking

Rucking is often described as “strength training without the gym.” As a rucker, you add weight to a specially designed backpack or wear a weighted vest, then walk. Depending on your equipment, the load may rest primarily on your back and shoulders or be evenly distributed across your torso.

The added weight engages your legs, core, shoulders, and back. Rucking can add a challenging twist to routine activities like walking your dog without needing to visit a fitness facility. Its simplicity and lack of need for complicated routines or instructions have contributed to rucking’s popularity.

You can easily start rucking with a comparatively light load and progressively increase the weight as you become more comfortable. As McCarthy explains, “You don’t have to belong to a gym. You don’t have to lift super heavy. You can just get started where you’re at.”

Why Women Are Embracing Rucking

Traditional strength training, frequently marketed through bodybuilding, powerlifting, or military imagery, often overlooked women who sought the health and functional benefits of resistance training without adopting an extreme fitness lifestyle. This is now changing.

With increased discourse around the importance of strength training for women, many are searching for accessible routes to begin. Rucking offers a suitable solution. It’s an outdoor activity that can be done independently or in groups, and integrates seamlessly with existing walking routines.

Rucking accommodates both seasoned CrossFit athletes and fitness beginners, allowing everyone to select a weight load suitable for their fitness levels. For instance, McCarthy leads a diverse women’s rucking group in Florida, comprising new mothers, single women, mothers with older children, and even grandmothers. Their rucking load ranges from approximately eight to 20 pounds.

Social Fitness through Rucking

Rucking allows everyone to scale difficulty in their workout while walking together, irrespective of their speed or ability. According to McCarthy, “I could put 20 pounds, you could put 30 or 45 pounds in your backpack, and we could stay at the same pace and have a conversation.”

This social aspect of rucking is crucial for continuity since consistent fitness often revolves around finding an enjoyable and repeatable workout routine. Rucking is increasingly becoming more community-centric, as exemplified by the growing popularity of GORUCK’s group challenges inspired by Special Forces training.

Women Rediscovering Strength through Rucking

McCarthy is developing women-focused rucking events, such as Ruck and Flow. She recounts a past event in Costa Rica with attendees spanning advanced CrossFit athletes to new mothers returning to fitness after childbirth. Despite their varied fitness levels, all the participants hiked and completed activities together. The event inspired many women to step out of their comfort zones, take on new challenges, and restart their fitness journey.

Rucking’s appeal lies in its ability to make resistance training feel like an extension of everyday movement. It promotes a progressive approach to fitness — put on some weight, walk with purpose, and gradually improve — rather than high-intensity, punishing workouts.