3 days ago
Rucking: Why more women are doing weighted walks
More people are "rucking" with weighted vests or loaded backpacks to build muscle and protect bones.
Why it matters: It's a military exercise that's become a mainstream low-impact, longevity trend.
Catch up quick: Originally used in military training, rucking is hiking with added weight.
What they're saying: Seeing a woman in a weighted vest has become "how to tell someone's in perimenopause without them saying it," says Anna Hammond, head physical therapist at Core Exercise Solutions in Atlanta.
Social media chatter about women rucking has picked up in the last couple of months, she says.
How it works: Start by filling a backpack with household items like magazines and water bottles, GORUCK co-founder Emily McCarthy tells Axios. "Keep it by the door," and wear it as you're doing your daily activities.
Women might start walking with 5%-10% of their body weight for short walks. Then, experts recommend slowly adding weight and time.
Serious ruckers are investing in specific gear. Sales of weighted vests jumped over 50% to $27 million in the 12 months ending in May 2025, per market research firm Circana.
Rucking vests go from around $ 30 to upwards of $ 250.
"Weighted vests aren't just a fitness trend," according to Mary Claire Haver, OB-GYN and author of "The New Menopause."
"They're a science-backed strategy to potentially improve bone density, balance, and muscle mass," she writes, "all of which are critical for reducing the risk of osteoporosis and frailty as we age."
Yes, but: Rucking isn't an "easy button," warns Hammond. You don't just "buy this thing and put it on" and expect immediate results.
She cautions that poor form and uneven weight distribution can cause posture issues and shallow breathing — she got a stiff neck from rucking herself.
And while studies suggest benefits, she notes the research often compares ruckers to sedentary people, not those who walk or lift weights.
She encourages people walking with weighted gear to pay attention to how their bodies feel, and consider focused weightlifting for even more health benefits.
The bottom line: Carrying weight can increase strength, but how you do it matters.
Carly's thought bubble: I looked into rucking after a friend told me I was so "on trend" for wearing my baby.
Ever since she pointed out that strapping a 20-pound human to my chest is good exercise, I've focused more on the physical benefits of carrying extra weight — and been kinder to myself about feeling sore or winded from a walk.
These days I stretch after walks, adjust as I go, and count carrying my child as progressive resistance training (that comes with snuggles).
