Rucking—a military-inspired fitness trend—has quietly become one of the hottest ways women are building strength, boosting bone health, and making their daily walks more effective.
At its core, rucking is simple: walk while carrying weight. What began as military training has evolved into a low-impact, strength-building movement that has been embraced by wellness communities, influencers, and everyday women alike. From solo strolls with loaded backpacks to organized outdoor ruck clubs, it’s reshaping how we think about fitness and longevity.
The appeal? It’s accessible, effective, and science-backed. Carrying weight during a walk increases resistance, which can improve bone density, posture, muscle tone, and even cardiovascular endurance. For women—especially those in perimenopause or beyond—these benefits are critical for warding off osteoporosis and age-related muscle loss.
“You don’t need fancy gear to start,” says GORUCK co-founder Emily McCarthy. “Fill a backpack with water bottles or books, keep it by the door, and wear it on errands or walks.” Start with a light load, approximately 5–10% of your body weight, and gradually increase over time.
The trend is booming. Sales of weighted vests increased by over 50% in the past year, indicating a growing demand for functional fitness. As OB-GYN and menopause expert Mary Claire Haver puts it, “Weighted vests aren’t just a trend—they’re a smart, science-based way to support your body as you age.”
But don’t mistake it for a magic bullet. Physical therapist Anna Hammond warns that poor form or overexertion can cause issues such as neck stiffness or shallow breathing. Listen to your body, focus on your posture, and consider incorporating strength training for a well-rounded approach.
The truth: Whether you’re carrying a baby, a pack, or a vest full of books, rucking reminds us that everyday movement can be both powerful and practical.
