So the past few months I've been eating better and doing some cardio, my back and knee pain is gone and I've lost about 25lbs. So far all I've done for cardio is walking but then I started reading about rucking and I've heard its a good way to strengthen your shoulders, lower back and core while walking. Anybody have experience? Suggestions on how much weight? Rucksack or vest?

First off, congratulations on your weight loss. 25lbs is something to be proud of.

My best is advice is start light. How light? Lighter than you think. Take the lightest weight that you wouldn’t be ashamed of carrying and subtract 10lbs. Trust me on this.

Aim for a given weight at a given distance for a given time. Once again start easy and progress slowly. Set a goal for example say 30lbs for a mile in under 10 minutes. Once that is easy to accomplish on a consistent basis you can increase the distance or weight or increase the pace. Always remember though, you don’t have to crush yourself to make progress.

Vest or ruck is personal preference. Vests are cheaper, widely available, and easily scalable. Although there are now companies out there marketing rucks specifically for fitness purposes that can be loaded with proprietary plates or sand bags.

Outstanding! That's awesome that you feel such a big difference. I can't speak to rucking but you already received expert advice from @bp_fowler . If you dig it, go for it.

I'm 56 yrs and I do a significant amount of functional fitness. If you're interested, you might try walking up and down stairs with some weight. I walk or run stairs with a 75lb sandbag or two 50lb kettlebells (I've worked up to those weights over several years). Running up stairs is no-impact exercise because there is no heel strike. You are only touching the balls of your feet. Slow down on the way down. You could do this with a weighted vest, also.

I also do weighted "get ups". I found I was grunting and making noise when trying to get up off the floor so I started doing it as an exercise. Sit or lay down on the floor. Just stand up repeatedly. Add some weight. I do it with a 75lb sandbag but I started with a 10lb kettlebell. I do this to stay capable as I get older. Good luck with the rucking, that is excellent exercise and a huge congratulations on your success. You've changed your life. That is something many people can't find the discipline to do. I don't know about you, but I'm not going to do anything crazy like giving up bourbon, but I enjoy the exercise.

Congrats on the weight loss!

@BigAngus752, kettlebell get ups are a great exercise. I do them as well. My all time favorite kettlebell move is a kettlebell deck squat. Take your functional fitness, cardio endurance and mobility to the next level!

Good Luck DP on your journey

1 minute ago, Jigfishn10 said:

Congrats on the weight loss!

@BigAngus752, kettlebell get ups are a great exercise. I do them as well. My all time favorite kettlebell move is a kettlebell deck squat. Take your functional fitness, cardio endurance and mobility to the next level!

Good Luck DP on your journey

Yes! That's a killer exercise. My youth was bodybuilding and powerlifting. My joints and old age hormones can't support that any longer. I'm on the downhill side just trying to slow down the inevitable. Due to my genetic predispositions I can't do any kind of testosterone replacement at any point in my life so I'm trying to maintain as best I can and remain "capable". That's my mantra these days. I don't mind being old if I can be "capable". I still squat and DL and so forth but I focus more on meaningful movement.

I love walking! Never much of a runner...hated it. Do love to road or mountain bike.

I used to put 20 pound dumbbell in my hunting backpack and walk to get ready for deer season. That was 10 years ago.

I've been watching my nutrition lately and walking a bit over the lunch break. Haven't lost any pounds, but feeling much better.

I’ll be on the wrong side of 60 come July and everything you mention and practice is the way I’ve been doing it as well @BigAngus752.

Would love to chat more with you off line rather that hijack this thread. Sounds like we can trade ideas and navigate through this phase in our lives.

Keep belling

Thank you all for the responses...I think I may actually got the kettle bell route

So to leave some low hanging fruit, a 45 lb kettlebell fits into a Little Mermaid (Ariel) back pack. Perfect for rucking

I know, don’t judge