Skip to content
RuckGirlhome

Strength-walking for women

Carry for yourself. Carry for something bigger.

Walking with a little extra weight supports strong bones and muscles. We'll show you how to start light, build slowly and walk with women who carry for causes they love.

Built to start gently. Starts at 5–10 lb. No gear required for week one.

Not sure how much to carry? Find your starting weight
A smiling woman in a teal fleece walks toward the camera on a sunlit trail, wearing a backpack.

Three ways in

Weight calculator

Not sure how much weight to start with?

Most women start too heavy. Answer four quick questions and get a conservative starting weight, your first walk and how to build up.

  • About a minute
  • Starts light, on purpose
  • Your first four weeks, step by step
Find my starting weight

Our signature event · Every May

The RuckGirl Carry

One day each May, women walk together for bone health and a cause close to home. Date to be announced.

Sign up for updatesFind a group ruck
A long line of women in teal and yellow walk away from the camera along a park path under spring blossoms, wearing backpacks.

Host a ruck for your cause

For nonprofits, sororities and employers. Donations go straight to your organization.

See how hosting works
  1. Step 1

    Pick your cause and date

    Tell us about your organization. We'll help you choose a season and a route.

  2. Step 2

    Your group trains together

    Participants follow a 4-week plan that starts light and raise money as they build up.

  3. Step 3

    Walk the event

    Finish with a group ruck, finisher patches and a recap of what you raised.

Gear Lab

Vests and packs for women's bodies, with fit-tested reviews on the way.

Visit the Gear Lab

Health Hub

What the research says, in plain, honest language.

New guides are on the way.

Visit the Health Hub

Start carrying in January

Built to start gently. Starts at 5–10 lb. No gear required for week one. The group starts January 4, 2027.