Rucking for Women: The Weighted Walking Workout That Burns 3x More Calories

Tired of your regular walking routine? Looking for something that builds strength without intimidating gym equipment? Rucking is the military-inspired workout gaining massive traction among women who want real results—without the "fitness bro" culture.

As researcher Michael Easter put it: "Rucking is weight training for people who don't like the weight room."

What Is Rucking, Exactly?

Rucking is simply walking with weight on your back. The term comes from "ruck marching"—a core military training exercise where soldiers carry heavy packs for miles to build endurance and strength.

But you don't need to be in the military to benefit. All you need is a backpack and something heavy. Load it up, strap it on, and walk. That's the entire workout.

What makes rucking different from regular walking:

• Added resistance engages your legs, glutes, core, back, and shoulders
• Burns 30-45% more calories than walking without weight
• Combines cardio and strength in one simple activity
• Low impact on joints (unlike running)
• Scalable—add weight as you get stronger

Why Women Are Embracing Rucking

Rucking is gaining popularity among women for specific reasons that address common fitness frustrations:

The Science: How Many Calories Does Rucking Burn?

According to research from the US Army and updated studies by researcher David Looney, rucking significantly increases calorie expenditure:

Key insight: Rucking can burn nearly as many calories as running—with far less joint stress. And because it's lower impact, you can do it more frequently without needing recovery days.

How to Start Rucking (Beginner Guide)

Step 1: Choose Your Weight

The golden rule: Start light. Even if you're fit, carrying weight on your back uses muscles differently than other exercises.

• Complete beginners: Start with just the backpack (no added weight) or 5-10 lbs
• Active walkers: Start with 10-15 lbs (roughly 10% of body weight)
• Very fit: Start with 15-20 lbs max

Progression: Add 5 pounds every 1-2 weeks as your body adapts. Most experts recommend not exceeding 1/3 of your body weight.

Step 2: Choose Your Pack

Starting out: A sturdy backpack you already own works fine for weights under 15-20 lbs. Use water bottles, sandbags, or books as weights.

Getting serious: Purpose-built rucking packs (like GoRuck, Mystery Ranch, or Wild Gym) distribute weight higher and tighter on your back, with padded straps and waist belts. This becomes important as weight increases.

Step 3: Start Walking

Your first ruck doesn't need to be long or intense:

• Week 1-2: 20-30 minutes, flat terrain, light weight
• Week 3-4: 30-45 minutes, add slight hills
• Week 5-6: Increase weight by 5 lbs, maintain duration
• Ongoing: Gradually increase weight, duration, or terrain challenge

Step 4: Maintain Good Form

• Stand tall—don't lean forward excessively
• Engage your core to support the weight
• Keep a natural walking stride (not too long)
• Shoulders back, chest open
• If you feel pain in your lower back, check weight placement

Rucking Workouts for Women

Workout 1: Endurance Builder (Beginner)

• Weight: 10-15 lbs
• Duration: 30-45 minutes
• Terrain: Flat
• Frequency: 2-3x per week
• Goal: Build base endurance and adapt to carrying weight

Workout 2: Hill Repeats (Intermediate)

• Weight: 15-25 lbs
• Duration: 30 minutes
• Method: Find a moderate hill. Walk up, walk down. Repeat 5-8 times.
• Goal: Increase leg strength and cardiovascular challenge

Workout 3: Long Ruck (Advanced)

• Weight: 20-35 lbs
• Duration: 60-90 minutes
• Terrain: Mixed (trails, hills, pavement)
• Goal: Build serious endurance and mental toughness

Common Mistakes to Avoid

Rucking vs. Regular Walking: Which Is Better?

Both have their place. Here's when to choose each:

Choose regular walking when:

• You're just starting your fitness journey
• Recovering from injury
• Want lower-intensity movement
• Doing daily step goals

Choose rucking when:

• Walking feels too easy
• You want strength + cardio combined
• Bone health is a priority
• You're short on time but want maximum calorie burn
• You want progression without going to the gym

Best approach: Combine both. Regular walks for daily steps and recovery, rucking 2-3x per week for strength and calorie burn.

Frequently Asked Questions

What is rucking?

Rucking is walking with a weighted backpack. It originated from military training ("ruck marching") and is now popular as a low-impact exercise that combines cardio and strength training. You burn 2-3x more calories than regular walking.

How much weight should a woman start with for rucking?

Start with 10-15 pounds (roughly 10% of body weight). Increase by 5 pounds every 1-2 weeks as you adapt. Most experts recommend not exceeding 1/3 of your body weight maximum.

How many calories does rucking burn?

Rucking burns 30-45% more calories than regular walking. A 150-pound woman carrying 20 pounds burns approximately 400-500 calories per hour on flat terrain, vs 200-250 calories walking without weight.

Is rucking good for bone health?

Yes. Weight-bearing exercise signals bone-building cells (osteoblasts) to strengthen bones. This is particularly important for women over 40 facing osteoporosis risk. Studies show weighted walking improves bone density and lower-limb muscle power.

Can I use a regular backpack for rucking?

For weights under 15-20 pounds, a sturdy regular backpack works. For heavier loads, invest in a purpose-built rucking pack with padded straps, a waist belt, and proper weight distribution. Regular backpacks can cause discomfort and injury with heavy weights.