Load it up!  Rucking is purposeful walking with a weighted pack.  It is a gem of a cardio workout that builds muscle too. Here are 4 solid reasons why going on a Ruck offers a lot of bang for its buck and is a great addition to your fitness regime.

  1. It works your full body. It helps you build cardiovascular endurance and muscular strength at the same time and burns 3 x more calories than a simple walk. The added resistance of a weighted pack builds strength and durability in your legs, back, core and shoulders while simultaneously getting your heart rate up high enough to get a cardio blast.  Because the weight worn during rucking loads the frame, (e.g., shoulders, spine,) the core, back muscles, and shoulder muscles are continuously engaged to support and stabilize the load while your legs keep you moving forward.  This activity helps you build “farmer’s strength” counteracting days spent at the computer.
  2. It keeps you vital.   The strength built from rucking will keep you mobile and injury proof by buffing up your back health, posture, and hip health. Rucking with weight suitable for your body and ability let’s you build and maintain strength in the “endurance muscles,” (slow twitch muscle fibers), in the areas of your body that will keep you mobile in old age – your hips, back and core.
  3. It is fitness for real life. Rucking is one of the most natural forms of basic training.   There is plenty of evidence that walking with weight has always been a part of human life.  Think of women carrying water on their heads or sacks of rice from the field.  Rucking reinforces and strengthens the abilities we were born with and require to survive. Strong muscles in the core and spine protect our backs when we need to lift weight in awkward movements, such as yard work, or simply haul groceries into the house.
  4. It allows you to reap the additional benefits of being outside. The fresh air and vitamin D collected from an outside workout aids in our mood and sleep. Studies have shown that living near greenspaces, such as forests and parks, is associated with a significantly lower risk of cardiovascular disease.  There are no bones about it, getting outside is great for us.

What do you think? To test it out, how about coming for a Ruck with us for a good cause, i.e. Big Sister’s and  Stronger Together Vancouver’s Workout for Women’s Day on March 13, 2021?  We will start at the Tower 3 trail, a beautiful, staired path to the sea. Regular running/training shoes will do.  Our goal will be to see how many times we can transverse the trail in an hour with our weighted packs.


We will meet in the Cecil Green Parking Lot at 4pm.  Parking rates are 4.00 an hour or 6.00 for 1.5 hours.

Rain or shine we will Ruck off from the parking lot at 4:15pm.  Our Ruck will end back at the parking lot at 5:15.

Please bring a backpack to hold weights and a towel to wrap around the weights to hold them in place.  A limited number of weight vests will also be available as an option.  Suggested first time weight to add to your pack is 10-20% of your body weight i.e.,  15 – 30 lbs for 150 lb person.

There is a bathroom at trail head.

If you would like to make a donation to Big Sisters or another charity for Workout for Women’s Day it can be made on-line here or via Donation Jar at the Ruck.

Coach Amy will remain at the top of the trail, keeping track of rounds plus time and will watch any belongings you wish and provide cheering support.

It will be a fun break from the norm! Promise.

Looking forward!

Any questions or for sign-up please email [email protected] or text 604-809-5805