Rucking for Women

A women in the military rucking while wearing a rucking with an external frame.
Photo Credit: crazyad0boy

Women have been rucking for a long time, yet when you do a quick search for “rucking for women”, there is little to no content that discusses why women ruck, the potential benefits of rucking for women, or even encourage it.

I am here to change that. While rucking is a sport very common among men, especially those in the military, it is still very popular among women.

In fact, I conducted a full study examining the rise in popularity in rucking globally and in the US. Check out The Rise of Rucking: Investigating the Growing Popularity of Rucking study here.

Also, in case you had any doubts on getting started on your rucking journey, here’s a complete list of rucking benefits that I compiled that is definitely applicable to women!

Benefits of Rucking For Women

Women ruck for a lot of different reasons. Here’s a summarized list of why women choose to ruck.

1. Health Benefits

Rucking is a Low Intensity Interval Training (LISS) workout. In plain english, LISS workouts a type of cardiovascular exercise where you do an aerobic workout at a low-to-moderate intensity (meaning your heart rate is between 40% – 70% of your maximum heart rate) for an extended period of time.

LISS workouts are known to be packed with a lot of health benefits fro women which include and not limited to (source):

Speaking of health benefits of rucking for women, a study in 2001 published by the Medicine & Science in Sports and Exercise found that sedentary women with high blood pressure reduced their blood pressure and body mass by walking 9,700 steps per day at their own pace for 24 weeks (source).

While many women do ruck, some find it difficult to stick with it. I therefore created a guide on why rucking is so hard and what you can do to make it easier. Remember, it’s all about consistency so doing it right from the get go is key!

2. Cheap & Accessible

If you’re a beginner, you really just need a regular backpack and a pair of running shoes, and you’ll be good to go. Women choose to ruck because its a fun activity that you can start at anytime and anywhere, making it a truly unique and a very accessible sport.

Even as you progress in the sport and get more into it. You can buy your rucking gear on a budget.

Should you decide to up your rucking game down the line, I’ve outlined the best rucking boots, socks, and backpacks for you to check out.

3. Great Way To Meet People

man and women rucking - Rucking For Women
Photo Credit: C.C. Chapman

The more you participate in local events, the more chances you’ll have of meeting people. A lot of rucks end with food and drinks which is a great way to meet people in your community!

There are many ruck clubs or rucking events that you can join to meet more people. This is especially useful if you’re new to a city and are looking to expand your social network.

4. Rucking Prepares You For The Military

Georgia Army National Guardsmen and women in a ruck march - Rucking For women
Photo Credit: Georgia National Guard

Rucking is a core pillar in military training. Soldiers can carry up to 100 lbs and more sometimes. While I did cover the army ruck march standards that you’ll have to keep in mind before joining the military, its quite known that military training is tough.

Soldiers are expected to ruck for 12 miles in 3 hours. With that said, women choose to ruck prior to joining the military to prepare for the real military training ahead of them.

Here’s a list of best exercises for rucking to help you get started and here’s a guide on how to ruck march faster if that’s your goal.

Where Can Women Ruck?

There are lots of rucking events that hosts both men and women. Here’s a full list of rucking events that you can check out!

Rucking Gear For Women

While the equipment for rucking is the same for men and women, a lot of women still choose to wear GORUCK’s branded clothes and for good reasons! I’ve included our top picks:

1- Tough Leggings With Pockets

GORUCK Womens Tough Leggings with Pockets

Made from ToughFlex, the material is lightweight (you’re carrying enough weight during the ruck so this is a blessing!), fast drying (which is key if you’re rucking in the rain), and durable.

Made in the USA, these pants feel soft but are tough enough to withstand and workout ahead of you. Most importantly they are squat proof, meaning they’re not see-through!

It also includes GORUCK’s classic Scars Lifetime Guarantee.

If you’re interested, check them out on GORUCK (link to GORUCK)

2- Women’s Simple Shorts – GORUCK

GORUCK Womens Shorts

These shorts are perfect for the summer! The material is made from ToughDry which is:

  • Comfortable
  • Quick to dry
  • Abrasion Resistant

They also include back pockets along with a curved waistband for better fit.

Check out GORUCK’s Women’s Simple Shorts on GORUCK (link to GORUCK)

3- Windbreaker Jacket

GORUCK Women's Windbreaker

A wind breaker is always helpful when you’re trying to ruck in gloomy or windy days.

No surprise here that this windbreaker jacket is made from a thicker version ToughDry fabric to keep you dry and warm.

Other important features include:

  • Abrasion resistant
  • 2-way stretch
  • Curved hem
  • Feminine fit & Full-front zip

Check out GORUCK’s Windbreaker Jacket on GORUCK (link to GORUCK)

How Can Women Start Rucking?

First things first, if you’re a total beginner, it’s always best for you to educate yourself on what you may need to ruck. Check out our full guide on rucking and more rucking tips here.

For example, if you’re looking to track your performance (which I highly encourage) you may need to look into the best apps for rucking and see which one is best for you.

Most importantly, it’s highly recommended that women follow a beginners rucking workout plan. This is truly important as many people forget to pace themselves and immediately jump into the heavy weights and often injure themselves as they attempt to ruck for crazy long distances carrying such heavy weights. If you’re still on the fence, a great gateway to the world of rucking is to ruck with a weighted vest. Rucking with a weighted vest will put less pressure on your back as the weight is more centered to your torso and has tons of other benefits.

Check out our recent post if you’re still asking yourself, is rucking a good workout?

Adam Sheriff

Adam is an experienced rucker and has been in the game for the past 5 years. He competed in a local ruck challenge and was hooked ever since. He has been actively helping people get into rucking and has set up local ruck events to help spread the word and encourage more people to get in on the action. When he’s not out rucking or setting up ruck events in town, he manages

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