Rucking for Women: A Simple, Powerful Way to Build Strength and Resilience

Last week, we introduced the concept of rucking—walking with a weighted backpack to build strength, endurance, and resilience. This week, we’re taking a closer look at why rucking is an especially effective training tool for women.

Between work, family, and everything else life throws at you, rucking offers a simple way to add meaningful movement to your routine without overcomplicating things.

At Perform24, we believe real progress comes from combining structured strength training with intentional movement outside the gym—and rucking is one of the best ways to do that.

Why Rucking Works for Women

Women are often pulled in a million directions. We’re caregivers, professionals, partners, and planners—and while the gym is a powerful place to build strength, confidence, and community, it’s helpful to have additional tools that fit into life outside of it.

That’s where rucking shines—not as a replacement for gym workouts, but as a powerful complement to your existing routine.

Whether you’re looking to stay consistent between gym days, add more low-impact strength training to your week, or find something that fits into a hectic schedule, rucking gives you the flexibility to train on your terms.

1. It Builds Strength in a Simple, Accessible Way

Rucking is an excellent way to build strength in your glutes, hamstrings, and core—no machines or complex movements required. Whether you're just getting started or looking for a way to stay active between gym sessions, it offers a straightforward and effective approach to strength training that fits into your everyday routine.

2. It Supports Bone Density and Joint Health

Women are more prone to osteoporosis and joint issues as we age. Rucking is a weight-bearing activity that helps preserve and improve bone density—but unlike running, it’s gentle on your knees and hips. It’s a smart option for women who want to build strength while protecting their joints.

3. It Fits Into Real Life

Push a stroller? Walk the dog? Chase your kids? You’re already moving—rucking turns everyday movement into strength-building time. It’s one of the easiest ways to stay consistent without needing to carve out extra hours in your schedule.

4. It’s Empowering

Carrying weight—literally—changes how you carry yourself. Rucking improves posture, boosts confidence, and builds mental toughness alongside physical strength. It’s more than a workout—it’s a reminder of what you’re capable of.

What Weight Should Women Start With When Rucking?

We recommend starting with 10–15% of your body weight. For most women, that’s somewhere between 10–20 pounds. It might not sound like much, but you’ll feel it by the end of your walk. The goal is to challenge your body without compromising form or posture.

Rucking Through Different Life Stages

Rucking is versatile, making it a great fit for women in all stages of life:

• Postpartum

Once cleared by your doctor, rucking can be a gentle, progressive way to rebuild core and pelvic strength. Start with very light weight and short distances.

• Perimenopause & Beyond

As estrogen levels drop, women naturally lose muscle and bone mass. Rucking helps counteract that decline while also supporting stress management and hormone health.

• Busy Mom Life

Rucking is an easy way to stay active between everything else on your schedule. Throw on a weighted pack and keep moving—it’s strength training that works with your routine, not against it.

What to Wear and Carry for Rucking

• Backpack:

Choose a pack with padded shoulder straps and a waist or chest clip for support and stability. We recommend checking out GoRuck—they offer high-quality, ruck-specific gear designed for comfort and performance. Once you find a pack you like, feel free to message us—we’re happy to share our GoRuck discount code with you.

• Footwear:

Wear supportive walking shoes or trail runners with good grip and cushioning.

• Clothing:

No special gear needed. Just wear whatever you’re comfortable walking and sweating in—leggings, shorts, tanks, tees—whatever works for you.

• Weight:

Start with a light weight plate or sandbag—something in the 10–20 lb range is ideal for beginners. While ruck plates are designed to fit snugly in a backpack, any standard weight plate will work as long as it’s secure and well-balanced. Stick with real weights for safety and consistent loading.

Rucking Is More Than Just a Workout

For many women, rucking becomes more than just a way to build strength—it becomes a mental reset. A moment of calm. A chance to unplug, breathe, and move. It’s time to challenge yourself without the pressure of a performance-based workout, and a simple way to model strength and consistency for those around you.

Ready to Try Rucking? We Can Help.

Whether you're new to fitness or looking for a way to enhance your routine, rucking offers a smart, sustainable path to strength and better health. At Perform24, we’ll help you get started with the right pack, proper form, and guidance that fits your goals.

📍 Stop by the gym or message us to learn more. Let’s get you moving—with purpose.