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.
We’re 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.
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):
- Aids in fat loss and fat burning (find out how many calories you can burn rucking)
- Quick to recover from
- Improves cardiovascular health and blood circulation
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).
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.
3. Great Way To Meet People
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!
4. Rucking Prepares You For The Military
Rucking is a core pillar in military training. Soldiers can carry up to 100 lbs and more sometimes. While we covered 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.
Where Can Women Ruck?
There are lots of rucking events that hosts both men and women. Goruck has a full list of rucking events that you can check out here and filter down to your state/city.
How Can Women Start Rucking?
For example, if you’re looking to track your performance (which we 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.