Rucking: The Ultimate Strength-Building Routine You Can Start Today
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Walk your way to strength, stamina, and better bone health with just a backpack.
Welcome to the world of rucking – a simple but powerful exercise where you walk with a weighted backpack or rucksack. It’s a low-impact, joint-friendly workout that helps build muscle, improve balance, boost cardiovascular fitness, and increase bone density. And the best part? Everyone can do it, especially seniors.
“Rucking is strength training disguised as cardio.”
– Jason McCarthy, GORUCK Founder
Rucking is revolutionizing fitness for seniors, offering a low-impact way to build strength, improve health, and boost mental clarity. Backed by science and military-inspired grit, this accessible activity is perfect for older adults seeking to stay active.
What is Rucking?
Rucking is walking with a weighted backpack (or “ruck”). Derived from military training, it’s a simple yet effective way to combine cardio and strength training. For seniors, it’s ideal because it’s gentle on joints while delivering significant health benefits.
Rucking is a weight-bearing exercise that has been shown to improve or maintain bone density, which is crucial for preventing osteoporosis and reducing fracture risk as people age. The mechanical load from carrying weight stimulates bone-forming cells, encouraging bone growth and remodeling, especially in the lower body.
Blood Pressure
Rucking, as a form of moderate-intensity aerobic exercise, can help lower blood pressure over time. Like brisk walking, adding weight increases cardiovascular demand, which supports heart health and can contribute to lower resting blood pressure.
Heart Rate Variability (HRV)
Regular aerobic exercise, including rucking, is associated with improved HRV – a marker of cardiovascular health and stress resilience. Moderate aerobic activity improves HRV over 8–12 weeks, especially in sedentary older adults.
VO2 Max
Rucking challenges the cardiovascular system by increasing the intensity of walking through added weight, which can improve aerobic capacity (VO2 Max) over time. Studies in military and civilian populations show significant VO₂ max gains with regular loaded walking.
Metric
Rucking Impact
Bone Health
Increases/maintains bone density, especially in lower body; reduces fracture risk
Blood Pressure
Supports lower blood pressure through moderate-intensity aerobic activity
HRV
Improves HRV through regular aerobic and resistance exercise
VO2 Max
Improves VO2 Max by increasing cardiovascular demand
The higher your HRV and VO₂ Max relative to your age group,
the longer and healthier you’re likely to live.
8-Week Progressive Rucking Plan for Seniors
Goal:
Build strength, stability, and stamina without stress on your joints.
The maximum amount of weight you use in your vest depends on your body weight. To balance bone and cardiovascular benefits without excessive BP spikes:
Begin with 5-10% of body weight (e.g., 10-15 lbs. for a 150-lb person).
Gradually increase weight over 4-8 weeks if tolerated.
Increase the weights in your rucksack every week or two, in the same increments. Once the total reaches the upper limit set for your body weight, stop adding weights.
For example, a 150-pound man would add 3 pounds to his rucksack every week or two. So, you start from 10 pounds, then go to 13 pounds, then 16 pounds, then 19 pounds.
Why We Love Rucking
Rucking isn’t just exercise – it’s a gateway to adventure, community, and resilience. With GORUCK’s durable gear and a progressive plan, we can safely build strength, protect our bones, and enjoy the mental clarity that comes from time outdoors. Strap on a ruck, step outside, and redefine aging one mile at a time.
GORUCK was founded in 2008 by Jason McCarthy, a former Green Beret, who wanted to bridge the gap between military-grade training and everyday fitness. It began with a mission to build the toughest rucksack on the planet – durable enough for Special Forces, yet accessible to civilians. To prove its quality, GORUCK launched the now-famous GORUCK Challenge, a team endurance event inspired by special operations training.
Today, GORUCK leads the rucking movement with purpose-built gear, elite-level training programs, and a global community. Its packs, like the Rucker®, are field-tested and praised for their durability, ergonomic design, and functionality. By combining high-quality gear with a strong ethos of resilience, teamwork, and service, GORUCK has earned its reputation as the undisputed leader in rucking fitness.
Frequently Asked Questions (FAQ)
Q: Is rucking safe for people over 60? A: Yes—rucking is low-impact and scalable. Start light and gradually increase weight.
Q: How do I choose the right backpack?
A: The GORUCK Rucker 4.0 (20L) is ideal for its padded straps and lumbar support. Avoid overloading—keep weight below 20% of your body mass.
Q: Can rucking replace gym workouts?
A: For many, yes. It combines cardio and strength training, but adds light resistance exercises (e.g., bands) for balance.
Q: What if I get tired mid-ruck?
A: Adjust weight or distance next time. Use the GORUCK Hip Belt to redistribute load.
Q: How does rucking compare to walking?
A: It’s 3x more effective for calorie burn and muscle engagement1. Even 30 minutes daily yields benefits.
Q: What shoes should I wear? A: Supportive walking shoes or minimalist trainers with good grip.
Q: Can I use any backpack? A: Technically yes, but GORUCK rucksacks are designed for comfort, stability, and safety when carrying weight.
Q: Should I stretch after rucking? A: Yes—focus on calves, hamstrings, and shoulders to prevent tightness.
