Why rucking is the ideal workout for men over 40 who want cardio and strength without joint stress
Rucking is having a moment among men over 40 who want a low-impact way to combine cardio and strength training. Here is what trainers, doctors and longtime ruckers say about the weighted walking workout and how to start safely.
What Is Rucking and How Does the Workout Actually Work?
Rucking is walking a set distance while carrying a weighted pack on your back. The pack can be a rucksack, backpack or vest, and the exercise has roots in military training before crossing over into mainstream fitness.
“The term ‘rucking’ comes from military members carrying weighted rucksacks during boot camp trainings,” sports medicine physician Matthew Kampert, DO, told Cleveland Clinic. “Rucking or ruck marching prepares soldiers for real-world scenarios where they must carry heavy loads for long distances and prolonged time.” The trend has spread through figures like David Goggins, and outfitter GORUCK breaks the workout into three steps. Get a ruck, add weight and just walk.
Why Is Rucking Popular With Men Over 40?
Rucking appeals to men 40 and older because it delivers cardiovascular and strength benefits without the joint stress that comes with running or high-intensity gym sessions. It also helps offset age-related muscle and bone loss.
“Physically, walking is awesome, but sometimes we want to amplify that, and the easy way to do that is adding weight,” Nichele Cihlar, director of training at GORUCK, told HuffPost. “Resistance training is key, especially as we age, in helping our bone health and our muscle growth because that naturally deteriorates as we get older, starting in our 30s.”
Mathew Welch, an exercise physiologist at the Hospital for Special Surgery in New York, said rucking is a low-impact exercise modeled on military endurance training, which mixes long walks with carrying heavy equipment.
What Are the Benefits of Rucking for Men Over 40?
Rucking burns significantly more calories than regular walking, builds full-body functional strength and supports bone density, all while staying gentler on the joints than running.
Military fitness coach Dan Fahey told Men’s Journal that the added load increases energy demand while keeping movement controlled and repeatable, which means men can train harder and recover better. Fitness Forties notes the workout builds strength through the core, glutes, shoulders and posterior chain, and that it burns two to three times more calories than regular walking. According to iNform Health & Fitness Solutions, the sustained load helps combat sarcopenia, the age-related muscle loss, and supports bone density that naturally declines with age.
How Much Weight Should You Start With When Rucking?
Start light. Cihlar recommends beginners avoid loading up too soon, while men who are already regularly active and lift weights can typically handle a 20- or 30-pound plate from the start.
“I always say start low because you can always grow from there,” Cihlar told HuffPost. “You don’t want to start heavy and get discouraged.” For people with a lifting background, she said, “Now, if you’re someone that is regularly active and you lift weights, you could probably do a 20-pound plate, a 30-pound plate in your ruck.”
Stew Smith, a former Navy SEAL and military fitness coach, told Nike that lunges, goblet squats and kettlebell Romanian deadlifts help build the strength and durability rucking requires before you ever strap on a pack.
Can Rucking Help With Weight Loss?
Yes. Rucking can burn roughly two to three times the calories of a normal walk, making it one of the more time-efficient cardio options available without high-impact joint stress.
“An average person burns about 125 calories on a 30-minute walk, but throw on a rucksack, and, depending on your weight and speed, you can burn about 325 calories on the same walk,” Dr. Michael Fredericson, director of physical medicine and rehabilitation sports medicine at Stanford University, told USA TODAY. He added that rucking puts the body into a 60% to 70% max heart rate zone, and research shows carrying heavy loads over complex terrain raises heart and respiratory rates, signaling elevated cardiorespiratory demand.
How Should Men Over 40 Prepare to Start Rucking Safely?
Build a base of strength first, ease into the load and listen to your body. Experts recommend conditioning your lower body and core before adding weighted distance, especially for men who have not trained regularly.
Smith told Nike that a combination of those same lifts are excellent additions to help build the strength and durability that rucking requires. Fredericson advises “always listening to your body and warm up before each session.” He also tells USA TODAY, “Consult a healthcare professional if you have any pre-existing conditions and make sure to always have enough water and let someone know your route when rucking in unfamiliar areas.” Firsthand accounts shared by GORUCK include men in their late 40s who credit rucking with major weight loss and improved heart health.
This article was created by content specialists using various tools, including AI.
