Is Rucking Safe for Boomers? (Yes — and Here’s Why You Should Start Now)

Posted on May 13, 2025 by admin
Smiling older man wearing a Wolf Tactical vest lifts his joyful granddaughter outdoors on a sunny trail, illustrating strength, independence, and the benefits of rucking in later life.
Rucking keeps you strong enough to lift your grandkids — and walk around while doing it. Start light, stay active, and age with power.

If you’re over 50 and wondering if rucking is safe — the answer is yes. In fact, when done correctly, rucking might be one of the most important and useful things you can do to age stronger, stay mobile, and prevent injury.

Rucking is simple: it’s walking with weight. But its benefits go far beyond that.

1. Rucking Helps Prevent Injury — Not Cause It

  • Improves posture: Carrying even light weight encourages a more upright, stable walking posture.
  • Builds leg strength: This is key for fall prevention, joint stability, and everyday movement.
  • Enhances grip and core stability: Which helps with balance and holding/lifting safely.
  • Boosts bone density: Like resistance training, rucking signals your body to maintain stronger bones.

Many falls happen because of weak lower-body muscles and poor stability — rucking directly fixes both.

2. The Best Time to Start Is Now

The earlier you start rucking, the better your body will be prepared for aging:

  • Carrying groceries
  • Picking up grandchildren
  • Going on vacations with walking
  • Staying active into your 70s and 80s

Rucking gives you functional strength — the kind you’ll actually use.

3. How to Start Rucking Safely as a Boomer

You don’t need to start heavy. In fact, if you’re brand new to walking or carrying weight, start with just a backpack.

  • Even a liter of water weighs 2 lbs.
  • Add your free Bucked Up shaker and samples — that’s a little more weight and hydration.free bucked up t shirt
  • Use a CamelBak Motherlode or other quality pack and just start walking.CamelBak Motherlode backpack used for heavy rucking — durable, hydration-compatible, and loaded with 50+ lbs for training.

Over time, increase:

  • Distance
  • Weight (slowly)
  • Terrain (if you want to)

You can even switch to a vest later (like Wolf Tactical) when you’re ready.

wolf tactical white weighted vest
White Wolf Tactical Weighted Vest

4. Monitor Your Heart Rate

Use a smartwatch like the Apple Watch Ultra 2 to keep your heart rate in a safe zone:

  • Your max heart rate = 220 – your age
  • Stay below 70% of that number

This is your fat-burning and recovery zone, which is ideal for sustainable health and energy.

Final Thoughts

Boomers — rucking isn’t just safe, it’s smart.

It strengthens your entire body, helps you stay independent longer, and gives you the ability to move through life confidently.

Start light. Go slow. Stay consistent.

And if you ever want help, I coach clients of all ages with personalized fat loss and strength plans built around your needs.

You’re not too old — but it’s always better to start today.

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What Is Rucking? (And Why You Should Try It)

Posted on May 13, 2025 by admin
Illustration showing the evolution of rucking: a Sherpa, soldier, firefighter, and civilian walking in a line with backpacks, under the heading “What Is Rucking?”
From Sherpas to soldiers to everyday people — rucking has always been about carrying weight with purpose.

At its core, rucking is just walking with weight — but don’t let the simplicity fool you. It’s one of the most versatile, underrated, and effective forms of exercise on the planet.

Used by military personnel, firefighters, first responders, Sherpas, and even postal workers over centuries, rucking has quietly shaped some of the toughest, most capable humans alive. Now it’s being rediscovered by everyday people who want to get strong, burn fat, and move with purpose.

1. The Origins of Rucking

The word “ruck” comes from the military term “rucksack”, meaning backpack. Soldiers have always trained by carrying heavy packs across long distances, building endurance, strength, and mental resilience.

But the truth is, rucking goes back even further:

  • Sherpas in the Himalayas haul heavy loads across brutal terrain with unmatched efficiency.
  • Ancient hunters carried gear and meat for miles.
  • Even your mailman is technically rucking every day — just without the marketing.

2. Why Rucking Works

Rucking combines the best of low-impact cardio and strength training:

  • Burns calories and fat (especially in the fat-burning heart rate zone)
  • Builds real-world muscle — legs, back, shoulders, and core
  • Improves posture and breathing
  • Boosts mental clarity and discipline
  • Can be done anywhere — no gym required

It’s walking… upgraded.

3. Variations of Rucking

You can ruck in more ways than most people realize:

  • Weighted backpack or a tactical vest (I use Wolf Tactical)
  • Different terrain: trail, sand, concrete, uphill, stairs
  • Barefoot or minimalist shoes (I often use Vibrams)
  • With or without altitude masks (yes, I wear one sometimes)
  • Fast or slow pace — you can even do ruck sprints

It’s endlessly scalable.

4. Who Should Try Rucking?

Anyone who wants to:

  • Lose fat
  • Build muscle
  • Improve cardio without destroying their joints
  • Feel more useful and capable in daily life

Rucking is especially great for:

  • People over 30 who want to protect their knees
  • Ex-athletes getting back in shape
  • Busy parents looking for effective, efficient workouts
  • Anyone who wants to get outside and move with purpose

5. Getting Started

You don’t need much to start:

Start light. Walk with good posture. Add weight and intensity over time.

Final Thoughts

Rucking is simple. That’s what makes it beautiful.

It’s primal, it’s effective, and it makes you more useful in the real world. Whether you’re looking to lose weight, feel strong again, or just build a daily routine that sticks — rucking is worth trying.

Need help getting started? I coach clients online and build custom rucking plans based on your goals, body weight, and lifestyle. Let’s build something that works.

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Why Rucking in the Sun Burns More Fat

Posted on May 13, 2025 by admin

Most people think of rucking as a workout for your legs — but if you’re doing it in the sun, it becomes even more of a fat-burning machine for your whole body and metabolism.

Here’s why rucking outdoors, especially in sunlight, can burn more fat and improve your results.

1. Sunlight Increases Metabolism

Sunlight exposure helps regulate your circadian rhythm, boosts your mood, and most importantly for fat loss — stimulates metabolic activity. Studies show sunlight may help improve insulin sensitivity and fat oxidation, meaning you burn more fat more efficiently.

Pair that with a weighted vest and elevated heart rate, and you’ve got a natural fat-burning combo.

2. Sweating and Thermoregulation Boost Calorie Burn

When you’re rucking in the heat, your body has to work harder to stay cool. That process — called thermoregulation — uses energy. More sweat = more work = more calories burned.

That doesn’t mean you need to overheat or be unsafe, but warm, sunny conditions make your body earn every step. Bonus: You’ll feel lighter and tighter after each session.

3. Vitamin D Affects Fat Storage and Hormones

Vitamin D isn’t just about bones — it impacts how your body stores fat. Low vitamin D levels are associated with increased fat storage and lower testosterone levels.

Getting daily sunlight during your rucks can help regulate hormones, support healthy muscle mass, and reduce stubborn fat over time. It’s a free supplement you can’t get in a gym.

4. Mental Benefits = More Consistency

Sunlight improves mood, reduces stress, and helps regulate sleep. That makes it easier to stick to your routine, which is the #1 factor in fat loss.

When you ruck outdoors — especially in the morning — you feel better, think clearer, and are more likely to show up again tomorrow.

5. Bonus: Don’t Forget to Hydrate

Rucking in the sun is powerful — but only if you’re fueling and hydrating right. I use FreeBuckedUp.com for hydration, energy, and recovery. You get a free shaker, free samples, and 20% off the full site.

You can also track your sweat rate and performance with a smartwatch like the Apple Watch Ultra 2, which I use for heart rate and calorie monitoring.

Final Thoughts

If you want to burn more fat, don’t just ruck — ruck in the sun.

The metabolic, hormonal, and mental benefits stack up fast. Just gear up, get outside, and let nature amplify your effort.

Want help building your rucking routine? I coach clients online with personalized fat loss programs. Let’s work together.

wolf tactical white weighted vest
White Wolf Tactical Weighted Vest
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How Many Calories Does Rucking Burn?

Posted on May 13, 2025 by admin
Apple Watch displaying 357 calories burned during a rucking workout, worn on wrist outdoors with bold text reading “How Many Calories Does Rucking Burn?”
My real Apple Watch data after a 105 lb ruck — 357 calories in just one mile. Rucking burns more.

If you’ve ever wondered how many calories rucking actually burns, you’re not alone. Most online calculators underestimate it — because rucking isn’t just walking. It’s walking under load, which transforms it into one of the most effective fat-burning workouts out there.

Here’s what you need to know.

1. What Affects Calorie Burn While Rucking?

Several factors impact how many calories you burn:

  • Your body weight
  • Pack/vest weight
  • Rucking speed and pace
  • Incline or terrain difficulty
  • Duration and distance
  • Heart rate (fat-burning zone or not)

The heavier you are and the more you carry, the more calories you burn. That’s basic physics.

2. Real-World Example: My 105 lb Ruck

In my own high-intensity rucking session, I carried a Wolf Tactical weighted vest loaded to 50 lbs and a CamelBak pack carrying another 55 lbs. That’s 105 pounds of extra load.

My Apple Watch Ultra 2 tracked me at near-max heart rate for 14 minutes. That session burned more calories in less time than almost any gym workout I’ve done — and it wasn’t even a full hour.

The point? Rucking torches calories when you do it right.

Quick Stat: During my 105 lb ruck, I burned 357 calories in a single mile. That’s over 3x what a normal walking mile burns, which is usually around 100–120 calories depending on body weight. The extra load, heart rate elevation, and effort make rucking an entirely different animal.

3. The Fat-Burning Zone Makes It More Efficient

You don’t even need to go max effort all the time. If you stay in your fat-burning heart rate zone (60–70% of your max), you’ll burn fat more efficiently without tapping into muscle or spiking cortisol.

Formula:

  • Max HR = 220 – your age
  • Fat-burning zone = 60–70% of Max HR

This is exactly where rucking thrives. It keeps you in that zone longer than running, and without the joint damage.

4. Estimated Calories Burned by Weight

Weight (lbs)Pack WeightSpeed (mph)DurationEst. Calories Burned
15030 lbs3.060 min500–600
18045 lbs3.060 min600–750
20050 lbs3.060 min700–850
22060 lbs3.060 min800–950

These are rough estimates — terrain, incline, and weather matter. But they’re a lot more accurate than the “walking” setting on most fitness apps.

5. Want More Accuracy? Track It.

I recommend using a heart rate monitor like the Apple Watch Ultra 2 to dial in your real numbers. You can also track hydration, fatigue, and progress over time.

Also: don’t forget to fuel your rucks. I use FreeBuckedUp.com for hydration and pre-workout — free samples, free shaker, and 20% off the whole site.

6. Final Thoughts

Rucking burns more calories than walking, is easier on your joints than running, and keeps you in the fat-burning zone longer than most workouts.

It’s not a gimmick. It’s just carrying weight like a human was designed to.

Get outside. Throw on a vest. Track your heart rate. Burn more calories.

Ready to train? I coach clients online with real programs for fat loss, endurance, and strength. Contact me through this site if you’re ready to dial in your numbers and get started.

wolf tactical white weighted vest
White Wolf Tactical Weighted Vest

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Rucking for Fat Loss: How I Lost 90 Pounds (and Stayed in the Fat-Burning Zone)

Posted on May 12, 2025 by admin
Preston Shamblen Before and after Rucking photo

Forget the gimmicks. If you’re serious about burning fat, building real endurance, and transforming your body — rucking is it. I’m not a celebrity. I didn’t pay for surgery. I just rucked… a lot. Here’s how it worked.

1. My Weight Loss Journey

I’ve lost over 90 pounds. The first ~70 pounds came off from regular walking — nothing fancy. Just me, moving every day. Sometimes I carried things off and on, but I didn’t really start rucking until the last stretch.

And that’s what changed everything.

With as much weight as I had to lose — and the loose skin and stubborn fat that came with it — I needed something that pushed my body harder, but without wrecking my joints. Rucking was the only thing that worked.

Biking didn’t cut it. I was getting cardio, sure, but I wasn’t getting lean. It wasn’t until I rucked — with weight, every day, out in the sun — that my body fat percentage started to drop the way I wanted.

2. Why Rucking Works for Fat Loss

Rucking is one of the most effective forms of steady-state cardio on Earth:

  • Burns more calories than walking
  • Builds muscle while you move
  • Doesn’t destroy your knees like running
  • Scales with your strength and fitness
  • Works in nearly any weather or terrain
  • Boosts metabolism with sun and sweat

It’s walking, but leveled up.

And with the right gear, like the Wolf Tactical weighted vest, it becomes a full-body fat-burning machine.

wolf tactical white weighted vest
White Wolf Tactical Weighted Vest

2.5 The Fat-Burning Zone Explained

To actually burn fat efficiently, you need to keep your heart rate in the fat-burning zone — that’s about 60% to 70% of your max heart rate.

How to calculate it:

  • Max heart rate = 220 minus your age
  • Fat-burning zone = 60%–70% of that number

Example for a 40-year-old:

  • Max heart rate: 180 bpm
  • Fat-burning zone: 108–126 bpm

Rucking naturally holds you in this zone. It’s consistent, powerful, and doesn’t spike your heart rate too high like running often does. That’s why it works for fat loss, not just weight loss.

No heart rate monitor? Get one. I use the Apple Watch Ultra 2 to track my heart rate and effort. If I coach you, that’s what I recommend so we can lock in your numbers and maximize fat loss.

3. Why Walking Alone Isn’t Enough

Walking got me started. But eventually… it plateaued. My body adapted. And the results slowed down.

You need progressive overload, just like in weightlifting. Rucking provides that — you can increase:

  • Pack weight
  • Terrain intensity
  • Speed
  • Duration

Each variable forces your body to adapt again, keeping you in the burn zone.

4. Rucking vs. Biking

I tried biking too. For a while, it helped with general fitness. But it wasn’t enough to strip the last few layers of fat. Biking didn’t raise the resistance or body tension the same way rucking does.

Rucking is a full-body challenge — spine, legs, core, posture. It makes you useful and strong while burning fat the whole time.

5. How to Start Rucking for Fat Loss

Here’s what I recommend:

  • Start with 10–20 lbs in a vest or pack
  • Try this Wolf Tactical vest — distributes weight evenly, great for beginners
  • Track your heart rate with a smartwatch
  • Ruck outside — get sun, get sweaty
  • Hydrate with Bucked Up samples — free shaker, free samples, 20% off everything
  • Stay consistent — don’t aim for perfect form, just show up daily

The combination of weighted movement, sun exposure, hydration, and consistency creates a fat loss formula that works.

6. Final Thoughts: Rucking Changed Everything

Rucking is walking — but weaponized.

It turned my life around, reshaped my body, and gave me real strength, inside and out. I don’t think there’s anything better for long-term fat loss, period.

Try it for 30 days. Your body will change.

Need help getting started? I’m an ISSA certified personal trainer and I coach clients online. If you want custom rucking programs or fat-loss coaching, contact me through this site. Let’s get to work.

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Rucking vs. Running: Which Is Better for Fat Loss and Joint Health?

Posted on May 12, 2025 by admin
Muscular man rucking in a weighted vest confidently strides past a tired runner on a dimly lit urban path. Text reads: 'Rucking vs. Running – Burns Calories, Loses Fat, Builds Muscle.'
Rucking builds muscle and burns fat with less risk than running — here’s the difference.

🏃‍♂️ Running Burns More Calories Per Minute — But That’s Not the Whole Story

Yes, running burns more calories per minute than rucking — but not always. With enough weight — like in my video carrying 105 lbs for a world record attempt— rucking can easily push your heart rate to its max. My heart rate stayed near peak for nearly 14 minutes straight during that challenge. When you add weight through a vest or pack, rucking can match or even exceed the calorie burn of running, especially over longer sessions.

Plus, if your goal is to burn fat, not just calories, rucking wins in almost every category that matters.

Why? Because rucking keeps you in the fat-burning zone longer — usually between 60–70% of your max heart rate. That’s where your body prefers to burn stored fat for energy instead of sugar.

Running pushes most people out of that zone quickly, especially if their pace or form is inconsistent. And unless your nutrition is dialed in, running too long while in a calorie deficit can lead to muscle loss — thanks to a metabolic process called gluconeogenesis, where your body breaks down muscle to get energy.

🦵 Rucking Builds Muscle While Running Burns It

Rucking adds resistance: 20, 40, even 100+ pounds on your body while you walk. That resistance works your legs, glutes, back, core, and grip — all while staying in a zone that promotes fat loss.

Running, on the other hand, is high-rep, low-resistance cardio. It builds endurance, but not muscle. And with no resistance load, it doesn’t trigger the adaptations your body needs to maintain lean mass.

If your goal is to get leaner and stronger, rucking gives you both. Running doesn’t.

🦶 Running Form Breaks Down Fast — Rucking Doesn’t

Go to a park and watch people run. You’ll see it.

  • Shuffling feet
  • Sloppy arm swings
  • Torso collapsing
  • Heavy heel strikes

Running form breaks down fast when people get tired. That’s when injuries happen — especially to knees, hips, and ankles.

With rucking, your form holds up better, longer. You’re walking under load, not trying to outrun exhaustion. Your feet stay flat. Your posture stays tight. And your movement becomes more efficient over time.

🧠 Final Thoughts: Rucking Is Built for Long-Term Success

You can ruck every day. You don’t need perfect weather, a track, or a specific pace. Just weight, shoes (or not), and discipline.

It builds your body instead of breaking it down. It burns fat without eating muscle. And it doesn’t destroy your joints.

If you’re running yourself into pain, try walking with weight instead.

Start here:

wolf tactical white weighted vest
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