Rucking for Women
Fuel Your Strength
Steph Gaudreau
4.8 • 1.2K Ratings
🗓️ 31 October 2023
⏱️ 34 minutes
🧾️ Download transcript
Summary
Rucking is having a moment right now, but it is nothing new, per se. Humans have been carrying loads for distance since the beginning of time. While rucking is not a replacement for your strength training, it has a multitude of benefits to your cardiovascular strength, blood sugar, bone health, and so much more.
Key Takeaways
If You Are Interested in Including Rucking in Your Fitness Plan, You Should:
- Start slow and build up your endurance over time while taking time for recovery
- Use rucking as a way to improve your cardiovascular and strength training
- Look into rucking group challenges if you are interested
The Many Benefits of Rucking
Ever since I discovered rucking, I have included it as part of my fitness routine. The unique benefits of rucking, particularly for women over 40, have had a huge supportive impact on my training regime. Rucking is an incredibly effective form of exercise that has a wide range of benefits that can impact not only your fitness capacity but also your social and competitive capacity as well.
Carrying heavy things is a fundamental movement pattern that is especially important for women over 40. The benefits to your bones, blood sugar, insulin sensitivity, stress, and more are some reasons why I love rucking.
Answering All of Your Rucking Questions
While rucking can be simply defined as carrying loads for a distance, there are a lot of questions that come up when starting any new fitness or movement practice. How much weight, what shoes you should wear, what equipment you need, what counts as rucking, and how to get started rucking are only a few of the questions I answer for you on today's podcast.
If you are curious about rucking, already have a walking practice, or just want to try something new, rucking may be the answer you have been looking for.
What do you love about rucking? What are you the most curious about? Share your rucking thoughts and experiences with me in the comments on the episode page.
In This Episode
- Learn the simplest way to define rucking in one sentence (5:01)
- The difference between rucking and heavy carries during a workout (6:47)
- Why rucking is an effective form of exercise, especially for women (8:26)
- All the answers you need to get started with rucking (18:56)
- How much weight you should be rucking in each stage (25:12)
Quotes
“Once I started rucking myself, I could definitely see where this was a beneficial addition to my fitness routine, and I have been doing it ever since.” (4:34)
“We need to keep our cardiovascular strong, but we also need to strength train. We need the unique benefits of both.” (13:19)
“Proper recovery matters just like any other kind of training. Don't overdo it, pay attention to your body… don't ignore that shit.” (29:27)
“If you are looking for rucking gear that is really going to go the distance, check out GO RUCK.” (33:54)
Featured on the Show
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Use Promo Code FUELYOURSTRENGTH at Go Ruck
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Related Episodes
FYS 389: The Benefits of Rucking for Women with Michael Easter
Transcript
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| 0:00.0 | You probably never imagined when you were in high school and you had a backpack loaded down |
| 0:05.0 | with books that you were carrying to and from home that you were doing something called |
| 0:10.0 | rucking. What actually is rucking? What are some of the unique benefits of rucking, particularly |
| 0:16.4 | for women over 40? And how do you actually get started including this in your fitness routine? |
| 0:22.3 | We're going to be answering all that and more on this episode of the podcast. |
| 0:26.4 | If you're an athletic 40-something woman who loves lifting weights, challenging yourself, |
| 0:34.8 | and doing hard shit, the fuel your strength podcast is for you. You'll learn how to eat, |
| 0:41.1 | train, and recover smarter so you build strength and muscle, have more energy, and perform better |
| 0:47.7 | in and out of the gym. I'm strength nutrition strategist and weightlifting coach, |
| 0:53.0 | Steph Goddrow. The fuel your strength podcast dives into evidence-based strategies for nutrition, |
| 0:59.7 | training, and recovery, and why once you're approaching your 40s and beyond, you need to do things |
| 1:05.9 | a little differently than you did in your 20s. We're here to challenge the limiting industry narratives |
| 1:11.6 | about what women can and should do in training and beyond. If that sounds good, hit subscribe |
| 1:18.5 | on your favorite podcast app and let's go. Before we dive in, if you listen to this episode and |
| 1:28.4 | you're like, okay, I am ready to get to work. I want to take my strength, muscle, energy, |
| 1:34.8 | and performance, and take it up a notch. I want to take it to that next level. I want to feel |
| 1:39.2 | like a badass, but at the same time do it in a way that works with my physiology as an athletic |
| 1:45.0 | woman over 40 with coaching and community support. Then go ahead and check out strength nutrition |
| 1:50.4 | unlocked. This is my group program. We're going to lay out the framework for you and guide you |
| 1:55.1 | as you implement and really customize it to all the things that you're doing. Your preferences, |
| 1:59.9 | your likes, and the places you want to go with it, then go ahead and get on board. You can start |
| 2:06.2 | your process by submitting an application at StephGoddrow.com slash apply. We would love to hear from |
... |
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