Rucking for Women Over 40, Adrian Hartwell, 2026
Around the time of menopause, most women start to lose bone mass. It can lead to joint pain, balance problems and broken bones (if a woman falls from a standing position).
Rucking, which is walking while wearing a weighted vest or a backpack with weights, will help maintain your present level of bone mass. It will not add more bone mass, but it will help your muscles and tendons. Walking on uneven terrain, like dirt or soft snow, will help; so will wearing shoes with proper support.
What will help build bone mass is weightlifting. Like with the weights you should carry in your rucksack, start with a few pounds, and work your way up. A number of scientific studies are cited in this book, to show that there are facts behind this.
The time to start an exercise program like this is before, not after, a woman starts feeling the effects of bone loss. If a woman can do only part of this, and not all of it, the effects of aging can be reduced. It is very much recommended.
