Rucking: why this low-impact exercise is perfect for midlife

From obstacle courses to combat drills, engaging in a military-style workout can be a daunting prospect. But not when it comes to rucking.

Simply put, rucking involves walking with a weighted backpack. Although this exercise originates from army training, its low-impact nature and multitude of health benefits means its popularity is soaring among us ‘regular’ folk.

So, exactly how can it enhance our wellbeing?

The benefits of rucking

From a physical point of view, rucking is a cardio and strength workout.

Emma Simarro, a personal trainer and founder of Building Body Confidence, says that wearing a weighted vest while walking works a plethora of muscles – from the lower body and core to the back and shoulders. “When we add extra weight to an everyday activity, such as walking, the body has to work harder against the additional resistance,” she explains.

But it’s not only our muscles and joints that rucking targets. Making our body work that extra bit harder also helps boost our cardiovascular fitness but without the impact of running.

Research reveals that walking with added weight can help to increase our maximal oxygen uptake (the amount of oxygen we use during exercise) – with higher levels linked to reduced risk of heart disease. Rucking has also (unsurprisingly) been shown to enhance calorie burn. Plus, it can help to improve our posture, balance, and stability. And let’s not forget our mental wellbeing.

“Mentally, rucking gives you a chance to clear your head and connect with nature, while the added weight provides a satisfying sense of effort, which can lower stress and lift your mood,” says Edwina Jenner, a personal trainer and health coach.

This sense of achievement was key for Moira, 49, who started rucking a year ago. “Sometimes I work up a sweat, but I also enjoyed the progress from it feeling tough and getting a sore back in the first weeks to quickly feeling like ‘normal’,” she shares.

Engaging in rucking can have other surprising benefits, too.

“Most people won’t think of rucking as benefitting their cognitive function and decreasing the risk of neurodegenerative diseases as we get older,” says Adam Powell, a personal trainer and founder of Flux Health. “However, planning a route, deciding what to pack and wear, organising with friends when to meet, and map reading are all beneficial in keeping our cognitive function in good order.”

Why it’s helpful in midlife

Menopause brings about a number of health challenges, including loss of muscle mass and a decrease in bone density. However, rucking can help counteract both of these concerns.

“Rucking ticks all the boxes for midlife fitness, as it’s low impact, adaptable, and functional,” says Edwina. “It’s fantastic for improving bone density and muscle endurance.”

Moira began rucking as she was worried about perimenopausal muscle loss and wanted to level-up her daily dog walks. “I do rucking alongside dance classes, swimming, and weights at the gym,” she shares. “It’s contributing to boosting my metabolism by increasing my muscle mass. It’s also improved my core stability and posture.”

Benefits for bones

Rucking improves bone density because the extra weight puts force on our bones. This triggers bone cells into action and encourages bone formation. As such, some experts recommend carrying a backpack as part of the rehabilitation process for osteoporosis patients.

“One in two women over 55 will suffer an osteoporotic fracture,” states Edwina. “Strengthening our bones is vital if we are to remain independent and free of injury as we age.” One study of post-menopausal women found that regularly engaging in rucking contributed to preventing significant bone loss and maintaining bone mineral density in the hips.

Plus, it’s even great if we’ve been out of action for a while. As Adam explains, rucking is an ideal way to get back into fitness – especially as age-related injuries can prevent us from engaging in certain activities we enjoyed when younger.

“Rucking, while being slightly harder than just walking, is often achievable for most people,” he says. “Compared to running, it puts less strain on your legs, hips, and back.”

Getting started with rucking

With no pricey gym memberships involved and minimal kit required, rucking can be easy to get going with.

Specially designed weighted vests or backpacks are available to buy. Alternatively, we can place a small dumbbell or two into a backpack we already own.

“I don’t use special rucking weights, I just add a couple of hand weights and arm/leg weights to a normal backpack,” shares Moira. “I had those already, so it wasn’t an extra cost.”

For those of us going down the DIY route, Edwina advises wrapping the weights in towels to keep them stable and avoid them digging in uncomfortably.

Although rucking might seem ‘easy’ compared to a 10k run or weightlifting session, it’s still best to start slowly. “I always recommend starting with a light weight and walking a short distance,” says Adam. “Enjoy the experience, and you will come back feeling positive about what you’ve achieved and want to do it again.”

Emma agrees, suggesting just 10-20 minutes is a good length of time to begin with. We can start by carrying a weight that’s equivalent to about 5-10% of our body weight. ‘“This is an appropriate challenge without putting too much stress on your joints,” she says. “From there, you can gradually increase it to a maximum of 20% of your body weight.”

Once we’ve got the basics down and started to develop muscle and cardiovascular strength,we can gradually increase the distance we’re walking or tackle slightly hillier routes. “It’s not about speed,” Edwina says. “Keep a steady, sustainable pace.”

How to stay safe and comfortable when rucking

• Listen to your body. Stop if you experience discomfort or sharp pain
• Make sure your weighted backpack or vest sits comfortably and snugly
• Focus on posture: engage your core and keep your shoulders back
• Wear appropriate clothing and footwear
• Take a charged mobile phone, snacks, water, and a small first aid kit
• Plan a route that’s sensible for your level of ability – consider the terrain and elevation
• If rucking alone, tell somewhere where you’re going
• If you have neck, shoulder, or lower back issues, check with your doctor before you start rucking.

Our favourite products for strength building

Get started with rucking with our pick of the best weighted equipment.

GORUCK Sand Ruck Plate

Perfect for workouts on the go, the bag fills with sand for added weight that’s easily adjustable. Plus, it slips neatly into a backpack. Save 15% by following this link.

Amp Wellbeing Ankle Weights

Add a pair of ankle weights to up the ante of any workout – whether it’s a sweaty sesh at the gym, walking the dog or hoovering the stairs! Save 15% with the code LIZLOVES.

Neo Hex Dumbbells

Dumbbells make a great addition for any home workout. Add to a backpack for rucking, or use at home for weighted exercises. Follow this link to save 15%.

Words: Chantelle Pattemore

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