Meet the ruckers
As a health coach, I notice the little things—from what empowers someone and what makes their face light up to how habits shift and how trends take root in quiet ways. One morning, coffee in hand, I’m watching my neighborhood wake up. The usual walkers and joggers pass by, following their familiar routes. But then…something new. A few of them are wearing weighted vests. Some carry backpacks. The next day? Even more. On the trails, through parks, past the pickleball courts—people are moving with added intention. They’re not just walking anymore. They’re rucking.It’s subtle, but powerful. A growing movement hiding in plain sight. Meet the Ruckers.
What is Rucking?
Rucking—walking or hiking with a weighted rucksack, vest, or backpack—is a fitness trend inspired by military training. It's quickly gaining popularity among a wide range of people, from college athletes to menopausal moms, thanks to its unique combination of cardiovascular and strength training.
What Did A Rucker Reveal?
I’m endlessly curious—about what drives people, what they value most when it comes to their health, and the goals that get them out the door each day.
So, true to form, I struck up a conversation with one of these determined passersby, walking beside her as she rucked (what??). I wanted to understand not just what she was doing, but why.
We chatted as we walked—pausing occasionally on steeper inclines—and I gained some great insight into her experience:
She started rucking earlier this summer with a 16-pound vest and already has her sights set on increasing to 20 pounds. Her primary motivation? Preventing osteoporosis, a condition that runs in her family. It’s a proactive move rooted in strength, not fear.
She’s been tracking various health markers along the way. Interestingly, she hasn’t noticed much change in her continuous glucose monitor readings, nor has her smartwatch shown a bump in VO₂ max just yet. But she has noticed improvements in her running—both in endurance and speed. More importantly, she feels stronger and more balanced overall.
While she’s never had a bone density scan, she’s hopeful that this new routine is supporting her skeletal health. And although she hasn’t seen a drop in weight from rucking, it wasn’t really her expectation or goal. And she loves that she was able to level up her fitness program this way for only $50.
At the end of the day, what keeps her “rucking on” is simple. It makes walking more challenging and efficient. It adds resistance, boosts calorie burn, and blends cardio with strength. Because of this, she feels she can shorten her workouts to less than an hour, which is important to this busy mom and nurse. It’s a practical, empowering upgrade to an already accessible form of movement.
What Does Research Reveal?
What does the research reveal, and what should clients and ruckers know? Findings are mixed and often based on small studies, yet generally weighted vests may be a helpful complement—not a first defense—for osteoporosis and cardiometabolic health. Clinically, vests are preferred over backpacks for their safer, more balanced weight distribution, which supports posture and lowers injury risk.
For Osteoporosis:
In postmenopausal women, a 12-week weighted vest trial (up to 15% body weight) showed a 14.5% drop in bone resorption (NTx), ~40% ankle strength gain, and increased lean mass.
A 9-month strength training study with vests improved lateral stability, strength (16–33%), power (13%), and leg mass (~3.5%) but showed no change in femoral bone density.
A 5-year vest-plus-jump program reduced hip bone loss, suggesting combined impact training may help preserve bone density.
For Caloric Burn & Metabolic Fitness:
One study cited by the American Council on Exercise found that women walking at 2.5 mph with a vest (15% body weight) burned up to 12% more calories than without.
Another study showed that using a weighted vest during training improved VO₂ max, boosting cardiometabolic fitness.
What Are the Risks & Limitations?
While rucking gets attention, evidence for its bone and muscle benefits is still limited—traditional resistance and weight training remain more research-supported. Weighted vests and backpacks should be avoided by those with current joint issues, existing osteoporosis, or early frailty unless cleared by a healthcare provider. Improper or long-term use can impact posture, gait, and joint health, especially if too heavy or used in high-impact activity. Start light (5–10% of body weight), increase gradually, and prioritize proper fit and comfort to reduce injury risk.
So, What Can We Take Away From All This?
Rucking is a simple, scalable way to add strength to everyday walking. It’s time-efficient, may support bone and muscle health, and offers a fresh, functional challenge. As a health coach, I’m most inspired by the mindset it encourages--small, intentional steps aligned with real-life goals. Rucking won’t transform everything overnight, but it reflects a deeper commitment to consistent, curious self-care. Like any tool, it may suit some and not others—and that’s okay.
Curious to try it yourself? Start small. A weighted backpack, a familiar walking route, and 20–30 minutes is all it takes to begin. And if you’re already rucking, I’d love to hear your experience—what motivates you, what changes you’ve noticed, and how it’s impacted your relationship with movement.
Let’s keep learning from each other. One step—and one vest—at a time.
Joy Devins, Loon Rising, LLC
REFERENCES:
Klentrou, P., Slack, J., Roy, B., & Ladouceur, M. (2007). Effects of exercise training with weighted vests on bone turnover and isokinetic strength in postmenopausal women. Journal of Aging and Physical Activity, 15(3), 287–299. https://doi.org/10.1123/japa.15.3.287
Shaw, J. M., & Snow, C. M. (1998). Weighted vest exercise improves indices of fall risk in older women. Journal of Gerontology: Series A, Biological Sciences and Medical Sciences, 53(1), M53–M58. https://doi.org/10.1093/gerona/53a.1.m53
McGregory‑Hair, K. (2025, July 29). Do weighted vests really work for bone health? A physical therapist explains. Moveology® Physical Therapy & Wellness. Retrieved August 26, 2025, from https://www.moveologypt.com/blog1/weighted-vests?utm_source=chatgpt.com
American Council on Exercise (ACE). (n.d.). Wearing a weighted vest can increase your walking calorie burn. Prevention. Retrieved from https://www.prevention.com/fitness/fitness-tips/a20468619/weighted-vest-increases-walking-workout-calorie-burn/
Bosak, A., Bishop, P., Green, J. M., & Hawver, G. (2006). Physiological responses to weighted vs. unweighted treadmill walking at the same speed. Journal of Strength and Conditioning Research, 20(3), 529–533. https://pubmed.ncbi.nlm.nih.gov/16679992/h.gov/29388604/
