Shedding pounds while building strength can feel like a delicate balancing act. Forget high-intensity training sessions that leave you drained for days (despite a high calorie burn). There’s a smarter approach: rucking. Walking with a weighted backpack burns calories, builds muscle, and boosts endurance all at once, bridging the gap between cardio and strength training. Low-impact and easy to scale, it’s an ideal way for men to stay lean and strong as they age.
Rucking has long been a pillar of military training, moving heavy loads efficiently to build both physical and mental endurance. But you don’t have to be a soldier to see results from rucking. With just a backpack or weighted vest, men over 40 can transform their bodies while improving strength, stamina, and everyday fitness. Below, military fitness coach Dan Fahey shares the benefits of rucking and how to get started safely.
Rucking Benefits for Men Over 40
Low-Impact Calorie Burn
High-intensity training sessions can be tempting for the sweat factor and calorie burn, but rucking can provide the same results without the joint stress and exhaustion that follows.
“Rucking burns significantly more calories than normal walking—or even running in some cases—without the high-impact joint stress,” Fahey says. “The added load increases energy demand while keeping movement controlled and repeatable. That means you can train harder, more often, and recover better.”
Builds Functional, Full-Body Strength
Unlike isolated exercises you might do at the gym, rucking engages your entire body at once, building functional fitness that translates into daily life. Every step is powered by your legs, while your core stays braced to stabilize your spine. Your upper back, shoulders, and grip work constantly to support the weight.
This type of training enhances real-world strength, making everyday tasks like carrying groceries, moving furniture, or playing with your kids both easier and safer.
Improves Endurance
Rucking trains the aerobic system under load, adding a strength element to an endurance workout. As you move with weight on your back, your heart and lungs adapt to meet the increased demand, improving cardiovascular fitness while simultaneously building muscle.
“When they add ruck training to their routines, runners get tougher, lifters get better conditioning, and desk warriors get resilient,” Fahey says.
Improves Posture and Back Strength
When programmed properly with moderate weight and good form, rucking strengthens the muscles that keep the spine upright. Over time, this can improve posture and reduce common low-back issues caused by weakness and inactivity.
“Key rule to get this right: Start lighter than you think and progress gradually,” Fahey advises.
Challenges Mental Grit
Rucking builds patience, discipline, and quiet confidence—the kind of toughness that carries over to everything else in life.
“There’s no timer buzzing, no trainer yelling at you, no bench to sit and take a long rest on, no distractions. Just you, the load, and the distance,” he says.
How to Start Rucking
So, you’re ready to start rucking? As Fahey advises above, start lighter than you think you should and gradually increase the weight over time. Opting for 20 to 30 pounds is a great starting point for most. Aim for a brisk walking pace that allows you to carry on a conversation.
Make sure you have a comfortable and supportive pair of shoes or boots you can walk in for one to two hours. Secure your pack snugly, keeping it high on the back. The heaviest items should be packed high inside the ruck and close to the back. No bouncing!
“Progress comes from time, distance, or weight. Don’t start focusing on all three at once,” Fahey advises. “Pick one of these to hone for each session, then rotate for the next.”
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