Walking with a weighted vest might just be the fitness upgrade your body’s been waiting for.
Rucking—walking with a weighted vest or backpack—is a science-backed way for women to build strength, improve bone density, and support long-term metabolic health. Originally used in military training, it’s now gaining popularity among women in their 30s and beyond—especially those in postpartum recovery, perimenopause, or simply looking for a smarter, lower-impact way to stay strong.
At The Carry, we believe strength shouldn’t be intimidating. Rucking is simple, scalable, and incredibly effective. Whether you’re carrying a toddler or a 15 lb. vest, this guide walks you through the benefits, how to start, and a 90-day beginner plan designed for real life.
What Is Rucking?
Rucking is the act of walking while carrying added weight—usually in a weighted vest or backpack. This simple shift turns your everyday walk into a full-body workout that builds muscle, strengthens bones, and boosts cardiovascular endurance—all while staying low-impact and joint-friendly.
A weighted vest designed for women offers even distribution and comfort. The key is keeping the weight close to your center of gravity to avoid strain.
Unlike high-impact workouts or intimidating strength programs, rucking offers a more natural, accessible entry point to resistance training—no experience required.
Key Benefits of Rucking for Women
Stronger Bones
Starting in our 30s, bone density begins to decline—and the rate increases significantly during perimenopause and menopause. Rucking creates the kind of load your bones need to stay strong. Research shows that walking with added resistance helps preserve bone mineral density, especially in the hips and spine.
Lean Muscle, Less Sarcopenia
After age 30, we naturally lose 3–8% of muscle mass per decade, which can lead to weakness, instability, and reduced metabolism. Rucking works the glutes, hamstrings, calves, core, and postural muscles. It’s strength training in disguise—building and maintaining lean muscle without a gym.
Better Metabolism & Blood Sugar Control
Weighted walks don’t just build muscle—they make your metabolism more efficient. Muscle tissue improves glucose uptake and insulin sensitivity. That means better blood sugar control and lower risk of insulin resistance, especially important during perimenopause when hormone fluctuations can make weight management more challenging.
Heart Health & Endurance
Walking with weight elevates your heart rate just enough to count as cardio, without stressing your joints. Studies have shown increases in VO₂ max and overall endurance with consistent rucking. You’ll notice you can go longer, recover faster, and climb stairs or hills with ease. Add hills, stairs, and speed for an additional boost!
Brain & Mood Boost
Movement is medicine—and rucking has been shown to deliver mental health benefits on multiple levels. It lowers stress hormones like cortisol, supports better sleep, and reduces symptoms of anxiety and depression. When you walk outdoors, the combination of nature and rhythm can become a powerful grounding practice.
Real-Life Strength
Weighted walks train you for life. They improve posture, balance, and core strength—making everyday tasks like carrying groceries, lifting kids, or hiking feel easier. Women who ruck often report feeling more confident in their bodies, with improved alignment and fewer aches.
How to Get Started
1. Choose Your Weight
We recommend starting with 5–10% of your body weight. For example, if you weigh 150 lbs., begin with 7.5–15 lbs. The Carry weighted vest allows you to increase weight incrementally with half-pound adjustable weights. If the load is feeling too light, add 1-2lb and see how you feel. Sore after your first weighted walk? Decrease slightly and see how that improves recovery time.
2. Focus on Form
Good posture is key. Walk tall with your shoulders back, ribs stacked over hips, and core engaged. Your strides should be smooth and strong. If you feel yourself leaning forward or arching your lower back, reduce the weight and focus on alignment.
3. Set Realistic Habits
Layer weighted walks into your life. Start with 2–3 per week for 15–30 minutes. Attach it to an existing habit—walking your dog, going to the park with your kids, or pair with your under-the-desk treadmill. The goal at first is consistency, not intensity.
4. Track and Progress Slowly
Increase one or two of these variables at a time when you feel ready for more: time, distance, weight, elevation, and speed. Crushing those 30 min flat walks? Add hills or stairs. Already hit 10% of your body weight? Move up to 12%-15% and see how you feel. Wearing a fitness tracker? Track your speed and try to increase it by 5%-10% on your next walk. Challenge yourself and mix it up! We also love pairing the Peloton app outdoor walks for guided rucks when we are craving a fresh playlist and some encouragement from the coaches.
5. Prioritize Recovery
Weighted walks are low-impact but still requires recovery. Stretch your calves, hamstrings, and shoulders post-ruck. Drink water, eat protein, and take rest days. Every fourth week, consider a “de-load” week—dropping your weight by 30–50% to give your body a chance to reset and adapt.
Sample 60-Day Rucking Plan for a 150 lb woman
| Week | Frequency | Duration | Weight | Focus |
|---|---|---|---|---|
| 1–2 | 2x/week | 20 min | 5-10 lbs | Build habit, focus on form |
| 3–4 | 3x/week | 30 min | 10–15 lbs | Build consistency, walk tall |
| 5–6 | 3x/week | 30–45 min | 12–17 lbs | Increase distance and confidence |
| 7–8 | 3–4x/week | 45 min | 14–20 lbs | Push intensity gently, mix terrain |
Tips:
- Mix terrain (flat, hills, trails) to challenge your body in new ways
- Take a de-load week after every 3 weeks of progression if you are sore
- Track how you feel: soreness, energy, mood, and sleep all offer feedback
You Don’t Have to Be Hardcore to Ruck
For us, weighted walks aren’t about going as hard as you can for as long as you can. It’s about carving out space for your health, to pick up something heavy—physically (and sometimes also metaphorically)—and move forward. It’s about choosing to build strength over obsessing about your size, to choose action over overwhelm, and to become the hero of your own story.
So whether you’re in your postpartum, perimenopause, or bone health era, remember you don’t have to do it all at once. Start where you are. Push yourself a little harder over time. Honor your body by listening to her.
Vesties for life,
The Carry
Sources:
Long-term exercise using weighted vests prevents hip bone loss in postmenopausal women - PubMed
Why women should ruck - Four reasons why rucking is the best exercise for women.
Can weighted vests help maintain bone health when older adults slim down?
Weighted Vests for Bone and Muscle Strength | The 'Pause Blog – by Dr. Mary Claire Haver