@@biggrex hehe I believe the US military and other American defense orgs use the term “rucking” or terms like “ruck march”. So it seems to be permeating dialects that don’t say rucksack. :)
Yes I prefer rucking in the UK than running or jogging and usually use a 20Kg Bergen with all my camping gear in, probably do this 2 - 3 times a week when I am focused into doing it. I also wear Altberg Defender boots whilst doing this, some additional weight to the feet and ankles, calves rather than trainers.
@@triplexxx2174 The vest I wear now is 45 pounds. That's two 20 pound plates and the vest itself weighs 5 pounds without weights in it. When I started I only used 20 pounds then went up to 30 or 35 pounds. After I got used to that I went to 45 pounds. I'm trying to figure out how to add more weight now. If you are going strait to 50 pounds I'd have some concerns because it does take some time to get used to it so you don't hurt yourself. Even if you are a strong person, wearing a heavy vest will take a few long walks before you get used to it. How fast you notice results is going to depend on you and your fitness level and how hard you push yourself. It's going to depend on the distance you go, the speed at which you walk. However, for me, I noticed results pretty immediately. As in after only a couple three mile hikes. You should find noticeable differences in your balance and stability, even if you didn't think you had any issues with either of those before. Like the women in the video, I had some issues with the shoulders too. It took a while but I did get used to it. I wouldn't put the vest around your waist though. Part of the benefit of wearing the weights is so you work those posture muscles above the waist and you are not doing that if you are wearing it around your waist. It will help burn calories, so if you are trying to loose a little weight, it can help with that. But for me it was more about building strength and endurance with my posture muscles and I was not disappointed. Now, if I wear the vest under a coat, people can't even tell, by my stride or pace, that I'm even wearing it. You will feel it in your butt and the back of your legs. If your vest is one that has the weights in the front and the back, it will pretty much force you to walk with good posture, so that's a plus too. Good Luck.
I have a 30kg (66 lb) vest, and I can't walk for a long distance because just like her, it's killing my shoulders. So I only use it for squattting with dumbells or lunging at home. I think I can handle the weight if the weight is evenly distributed like a soldier's backpack. Cancel Reply
Try a 10 dollar roll of quarters, it should weigh about 8 ounces, and increase it gradually, especially as you may be losing weight. Talk about saving money....lol
I agree!!! The back carries all the weight in the back. Not ideal. The vest would be more balanced especially if the weight is in front and back. But I have yet to find a vest capable of carrying enough weight and also allowing me to add or remove the weights in 5 pound increments.
Wow. I tried this last night adding 10 lbs to my typical 40 min walk and just wow. It really works the whole core! Slept like a log too. Definitely adding this to my rotation.
I used to hike with a baby/toddler in a backpack carrier. I can't do that anymore, as my kids are in their 20's and their feet would drag on the ground. ☺️
I wear a 60lb vest and go on 5 mile walks. *sometimes* I also carry 30lb kettle bells. So, an additional 120lb. I'm 6'2 and currently 265lb. I used to be 440. This is my favorite workout as it's mind numbingly simple. You just put one foot in front of the other. Once all the weight is off I feel like a king. Despite my size it makes me feel like I weigh absolutely nothing lol. I'm excited for the new year as I spent an absurd amount of money on an industrial grade treadmill and had my first walk this morning right after waking up, right at home. So weather will never get me down now. I tried the gym, and a dozen other fitness plans, just can't get into it. People think I am insane walking with so much extra weight. 5 miles a day. But for me it's the one thing I can do without hating it. I just shut my mind off and walk. Most people force themselves to do a job they don't wanna work. This is way easier lol. No guidelines. No expectations. So split. No reps. It's just walking lol. Love it! Great video ^_^
@montrealmaaan6237 It's a "Run Max"? lol idk I got it off Amazon. I will say even with its shoulder pads it is rather unpleasant to wear. But for my own personal reasons it's ironically easier to be uncomfortable than follow a workout plan. What I do isn't physically easy for me but psychologically it's a cake walk compared to the gym. Which is why I do it :)
There's a huge difference between walking with weight that's slowly compounded evenly across your body for years and actively hauling extra dead weight. At 440lb I still went out and did stuff with friends. If you piled on the weight I lost and asked me to live my life that way I'd probably wanna do an eternal yeet 💀 🤣 The difference for me is I am 100% in control of it. I put it on. I carry it. I take it off. I like how even guys in killer shape see me do this and are like nooooo wayyy. It's working for me. My doctor doesn't yell at me about it. That's good enough for me haha. Once I hit my goal weight of 240 or so I may stop and start actually going to the gym. We will see.
Thank you so much for sharing your experience! I really love how you’re finding what works for you. Our self-care preferences don’t have to make sense or work for anyone else. They just have to feel good for us! And I can really relate to the psychological simplicity of a weighted vest. I feel the same, which is why I’m excited to explore more options in this space. :) do you have a favorite brand of vest of weight materials?
I got into rucking last year after listening to The Comfort Crisis(great book), and stuck with it pretty consistently since! 30lbs is A LOT to start out with! I'm up to 35 lbs now but I started with 10. I listen to audiobooks while I do it and it's very easily my most favorite habit that I've built for myself. What I love about it is that it's cardio + weight lifting built into one but it never gets TOO intense. I love it. Goruck makes great equipment as well. Their bags are indestructible and have compartments for the weights so they sit higher up on your back. But if anyone is looking to get into it, just start with a normal backpack and some water bottles, add more each time you go out and you'll be shocked at how good you feel afterwards.
Same with me. Started with 10#, only a couple of miles. As I was able to go further, I’d add weight and go less distance. About 9 months in, I’m at 40# (that was my goal weight) and walking up to 10 miles. I do that twice a week, but do the treadmill on work days. I started rucking after losing 40# and wanted to be able to eat more freely without risking putting the pounds back on (other than the pounds in my bag). My weight has remained constant but I see a lot more muscle definition in my legs, maybe a little slimming in the waist. And I still eat French fries 😊 I’ve just scheduled shoulder surgery, and I’m really sad to have to put my rucking on hold, as it’s been my best way to decompress from the week and relax.
@@Lulu-kt6gr No, I’m pretty sure the surgery was the result of 20 years spent as a zookeeper. I actually didn’t start rucking until after the shoulder issues started. I made sure to find a bag that distributed the weight well, so I don’t think it impacted it.
The hikes we did when I was in the military were definitely some of the hardest physical/mental challenges I have done. 25km over hilly terrain with a 100lbs on your back and a 10lb rifle slung around your neck really hits different. I will say though, once I went back to casual hiking with friends and family, a lot of people couldn’t keep up with me. I would breeze through some of the hardest rated hikes in my area
@@durodesduvo8424 yeah, its why you don’t want to be infantry for more the a few years. I got a small taste and knew it wasn’t for me. My understanding is they have lessened the amount of hiking they are allowed to do because they started realizing they were destroying peoples bodies. Grunts in their 30’s have the knees of arthritic 80 year olds.
@protoman1214 former Marine mortarman here. I'm 41, and my knees are shot. Sciatica acts up regularly. If it gets cold outside I get really bad lower back pain. You're 100% correct.
I have lost about 75 lbs on keto with lots more to go. I had an idea to do some exercise using the amount of weight that I have lost so far. But I didn't want to pay a couple hundred dollars for a weighted vest that I could add weight to as I went. So I am using a good travel backpack and adding water bottles filled with dry sand. They weigh 2 lbs each. I walk from my basement to the 2nd floor 10 times a day. Also do 100 squats. It feels like someone is pushing me up the stairs after I take it off. I definitely can't do it with 75 lbs yet. 50 lbs is incredibly difficult. I can't believe a year ago I had 75 lbs more on my body. No wonder I never wanted to go up and down stairs back then. It's a reminder every day how far I've come and how great I'm going to feel when I lose even more weight. Very powerful training!
This is interesting. I traveled for 2 months with my 1 year old who was around 20 lbs at the time. I used to walk everywhere with him strapped to me. I ate a lot more than I usually do. I was expecting to have gained weight during my travels, but ended up losing 5 lbs! Since then I have been considering a weighted vest, but now I am definitely getting one.
Hi! So after watching this video I got super inspired to try this - I have recently moved to the US from Europe and the amount of exercise/movement I get went way down. Rucking seems like the perfect solution to my problem (and so obvious I don't understand I haven't thought of doing it sooner), so thank you! After some research I got the Hyperwear weight vest, the 20lbs option. Although more expensive, it is amazing, I have been really happy with it so far. Not sponsored at all or anything like that, I cried a little at the 300USD price tag, but this vest is the perfect fit for me. I didn't want to get a backpack for a couple of reasons and all the "rucking" vests looked like a bulletproof vest, which would be a problem wearing it at work (I work at a college lol). This one looks more like a piece of clothing, I can wear it underneath a sweatshirt, or fold it in my gym bag if I want to bring it with and it is easily adjustable, so I can wear it as snug as possible (if I want to) or loosen it up if I'm getting too sweaty. It is super comfy as well, haven't experienced any shoulder/neck pain, although I have yet to take it out for a long walk. So I can definitely recommend this one, although I can't offer a long term review just yet.
Honestly, it reminds me of how I felt right after I had lost about 40 pounds. When that feeling was new, I remember thinking, "wow, walking is so much easier now" and looking at my little dog who weighs about 18 pounds, thinking, I used to walk around everyday with the equivalent of 2 of her weighing my body down. It's so funny to think of weight like that. So, hearing you say you were huffing and puffing and ravenous after a weighted walk, my thought was, that's what a normal walk feels like for so many people who are overweight. And how light you feel without the vest... that's what weightloss feels like lol
Thank you for sharing this perspective! Very interesting! I have so much respect for those who newly embark on an exercising routine (especially at the beginning of a weight loss journey). It’s truly the hardest in the beginning! And gets easier as we go. This is one reason I’m such a crazy fan of walking. It’s a relatively gentle way to get back into movement at any size / age / fitness level. ❤️
Started at post office almost a year ago now and this is so true. Lost 50 pounds really fast and I walk 10-15 miles a day the difference from when I started to now is crazy. I still basically walk around with 30 pounds every day though carrying packages.
The tip for putting rice in a backpack to test just to see if weighted walking is for you is so clever! Great addition to the video and awesome video on your experience. Love your honesty ❤😊
I've been walking with a weighted vest for about 2 months now. Mine weighs 22 lbs which, like you, I was surprised at how much it weighed. I wear it on about half my walks (I do 6-8 miles 5-7 days a week). I haven't noticed as profound of a change as you, but I'm definitely going to continue.
Thanks for sharing! I think it’s been noticeable because I usually walk a lot each day with absolutely nothing on me.. so the difference was quite apparent! Sounds like you have a solid routine going. Does your vest have a more even weight distribution?
Keep going. I have been walking for 2 months and haven't noticed much difference. My 1 year anniversary for walks will be Day before Halloween this coming 2024. Hopefully I will see a difference by then.
@@dottnick If you don't feel a difference you are not challenging yourself enough. You can either walk faster, increase the weight, walk more uphill or do all three. It should be a work out, if you don't feel like you pushed yourself after a walk then your progress will be slower. Find a hill, time yourself, stop and rest if you need to. Next time try and break your time and rest less.
Walking works, don’t let anyone else convince you it doesn’t. Just make sure you get a electrolyte drink, anti chaffing cream, good pair of shoes and your favourite music/podcast/book. 1 hour a day split in 2 sessions is good and if you walk a lot at work then that’s even better. The stairs in your home is your best friend, take it slow now.
I’ve been doing this for many years now. I used to have a vest in a similar form to yours I recommend a more military style vest like a flak jacket. They bounce around less, the weight feels more evenly spread about and are generally more comfortable. Good vid. Spread the word. 👍
I've rucked with 20lbs and from that I can say that a 30lb vest is super impressive. I started because I was getting less out of the exercise walks that I was doing. Rucking was a way I was able to continue doing something that I enjoyed but still reap exercise benefits. Eventually I would like to up to 30lbs, but I will likely need to shorten the distance and build back up. A use a Kelty backpack with a waist support belt. FYI- water is 8lbs per gallon, and easy to ditch if I need to, I use water bottles duct taped in rows to evenly distribute the load.
I have been walking daily for 7 years with weights. I used them semi regular prior to 7 years ago. I wear a back pack with 25# and alternate this with 8# on each ankle and 5# on each wrist. That said, for the last few years I’ve worn about 15# in the pack and the 8# each leg and 5# on the wrists. I never considered a weighted vest. Actually did not know they existed. As a youth for training we carried weighted “Rucks” through the mountains. (Ski training for leg strength and endurance). In my 70’s, I had to cut my leg weights back to 8# each. I don’t really need more strength, but it really helps me in the mountains. My boots feel like sneakers. I enjoyed your video and found it educational and well done. Your approach was sensible and your report articulate. Thank you.
@@jc4evur661 I pack out 80# of elk or 50# of deer from steep mountains. I have built up to this as I need strong muscles and tendons. Slow and steady wins this race, but multiple trips up and down over the course of several days means I take my training seriously. I do appreciate the warning and I’m aware of doing too much or not being prepared. I’m only in my mid 70’s and plan at least 10-15 more years of wilderness hunting.
I started what they call rucking about ten years ago, training for Tramping missions here in good ol Aotearoa NZ. Being regularly doing it on/offf for the last 11 years. Just started to bump the weight up to about 16kg mark. I have used many weighted materials over the years from coke bottles (1/5 and 2.225l filled with water) is the absolute cheapest way to put in weight to a rucksack , rice bags (1kg bags) ankle weights, 2l water bladders filled heck i even used reams of paper (a ream for ref is about 1.7-2.2 kgs depends on ream stack and paperweight) . My tips are for starting off are: 1) Do not buy a dedicated rucking pack with weights, you may not like it after a while, and you blew a ton of money for nought. 2) invest in a decent pack if you do not have a spare around , most used school bag type of packs will only hold 9 kgs before the wight digs into shoulders unbearably too much. A inexpensive hiking backpack can be used and is ideal, with adjustable torso, load lifters and shoulder harness with a hipbelt that is padded. Secondarily a milsurp pack will be overkill but inexpensive way to do it as well,. Posture will round out and uphills you will get the trampers stoop, all hunched back like. Hence why a school bag is okay but a inexpensive pack is the way too go to prevent posture and back issues 3) take smaller steps to start off with whatever weight you decide to start with, do not take a usual gait until your quads and calves adjust which might be a few walks later or a week or two into a routine 4) trying different inhale and exhale techniques used in high altitude trekking on hills, you will see benefits and helpt to build cardio endurance on hills, which are known without weight to screw peeps cadence or rhythmic walking patterns 4) trying to pack with different types of weight.Hold up. What do You mean? Generally from experience there is two types of weight, static or dead weight (water bottles, sand bags, rice bags, iron plates) and volumetric weight, which is how you would typically pack a backpack for a backpacking trip, using real life objects that have weight to them such as tents, sleeping bags etcetera that you can take along with you rucking. Hiking backpacks typically are setup more for volumetric packing meaning, spreading the weight within the dimensions versus dead weight which takes minimal amount of space. Increase the weight incrementally over a month period, do not try chuck in too much or you will exhaust your quads, calves, neck and shoulders if the pack does not sit right.
This came up randomly in my feed, and I gave it a try. One week in and my legs hurt so bad, but I feel like it is working really well. Going to keep going. Thank you
Yes, just using a backpack. I bought a cheap plate and some sandbags. I've already lost some weight and I feel like my posture is better and I'm moving better. Thank you again!@@TheScienceofSelfCare
@@nomycatthat’s awesome! I love hearing about other people’s experiences and it’s not often that people report back in the comments. Thanks for sharing. :) enjoy! 👟💪✨
I have the same vest in 12 lbs. which is 10% of my body weight. I was diagnosed with osteoporosis at 50 and bought it to build bone density. In my research the recommendation was to wear 8-12% of body weight in the vest. Even 12 lbs for me was challenging enough to walk with but I didn’t have the shoulder pain at all. Seems 30lbs for your size may be overkill but I admire your ambition! I also wear my vest at home when strength training for the added weight. Thanks for the video, I enjoyed your insights.
Do you know if it impacted your BMD? I'm wearing a weighted backpack, it feels better than a vest, doesn't give me that "compressed spine" feeling. I AM super compressed, have multiple fractures in my upper back; the backpack seems to pull my shoulders back some (I use trekking poles, too,) and most of the weight ends up resting near my lumbar spine, which also feels strangely good. I'm only at 8.25 pounds (goal would be 13 pounds,) and I feel it--I get tired faster, walk slower--but I'll build up, I think/hope. 😅 I only started wearing the backpack a few months ago, so don't know if it contributed to improved t-scores, but, in a year, slightly less, I did see a 14.6% improvement in my spine score (modest improvement in hips,) without drugs. My spine score was really, really bad though, and it's still bad (now at -3.9, was -4.6!) and I never don't feel pain (with movement) any more. But it's super encouraging to think improvement--not just more strength to support the frail spine, though that's important too--but stronger bones CAN happen.
@@cindylutz7442 I haven’t had a repeat dexa scan yet, it will be 4 years from diagnosis later this year so I don’t know yet if I have had any improvements. I also will not take the bisphosphonates. I am so glad to hear you had an improvement score in your spine, that really gives me hope. That is an amazing improvement for just a short time with the backpack. My L spine T score was -3.3 Left hip -2.8 and the other 2 were in osteopenia range still. At what age were you first diagnosed? I have read that 50%of women over 50 have this and most don’t know.
This is so interesting and helpful. I had a compression fracture in my twenties and just found out I have osteoporosis and osteopenia at 42. I’m due for a repeat scan in October. Now I’m thinking of adding a vest and see if I have any improvement!!
@@KaKesFantasticO wow, that is so young to be diagnosed with OP! Please comment again when you get results of your dexa scan in October. I would highly recommend you start using a weighted vest and add in weight training if you aren’t already doing it. Good luck!
The best way to do weight walking is usually to distribute the weight around. When I was doing it routinely I had a 20 lb vest, 10 lb ankle weights and 5 lb wrist weights, and that seemed to work great for me.
@@maguslascivious4980those ankle weights may mess up your knees . They aren’t meant to be used all the time . My uncle now has knee issues because of this
I ran into your channel by "accident" (not really since I'm into living a healthy life) and I'm really enjoying it! Not only the content itself is good but the way you speak is so soothing and relaxing.
I bought the 25lb version of this type of vest. I was unfit and could not walk 3 miles without muscle ache around my glutes. After using the vest for a week it became much easier to walk. No more glute pain. You're right about the shoulders. Now I use it once a week but i have noticed it doesn't feel as heavy as in the beginning.
I've been using a GoRuck bag for about 7 years; they are expensive, but they will last forever, distribute weight well, and serve double duty as excellent travel backpacks. The other advantage of using a backpack instead of a vest is that you can dial your load up or down according to your needs. I started with 20 lbs, and would walk for miles and miles with my dog; she's much older now, and we go on shorter, slower walks, so I've increased the weight to get the same workout. Other recommended equipment: Darn Tough socks (my regular socks started to wear out really fast once I rucked regularly), and a crazy rescue dog that needs constant exercise. Doggo makes every walk better.
I spent over 10 years on the road backpacking, including a lot of long multi-day mountain hikes, so sometimes starting with huge huge weights as with partner . So water, fuel , food etc, initially everyone struggle, but surprisingly adapt fast. Backpacks can have a myriad of buckles and straps . So can be overwhelming, get the right size for your back , the hip belt should be comfortable and padded. Obviously try and not have pressure points underneath in bunched clothing or objects. More complicated ones have rotatable hip system, I tried to put as much weight on hips, so not compressing down back . Problem is backpack weight pulls backward. So my solution was 100% backpack on hips, and day bag threaded through arms in front, was practical as well , to get map , water , snack , sunhat , camera , plus in some countries I could dump backpack if needed and run with day bag with valuables ( never needed to ) . This mean I could have backpack further off back to not overheat and sweat would be cooling. A good backpack has design to help breathing. Anyway most important get right back size and make sure a really really good padded hip support belt, some vinyl or canvas belt cutting into you will kill your joy and fun. Also backpacks give you freedom in your travels , no need for taxi for small distance, though wheeled cases are now amazing and sturdy
Great video, I worked my way up to 30 lbs from walking about a mile each day (un-weighed), to 15 lbs, up to 2 miles 3x a week, now with 30 lbs. Now want to up the weight and make it a daily habit.
I’m in my 60’s and had the same issue with the weight on my shoulders. I couldn’t seem to get comfortable so my walks became unpleasant. I’m going to try it around my hips. Thanks for sharing your lifestyle and advice… it even works for an older broad like me! In kindness. 🙏🏼
Thank you for sharing. I used m weighted vest for working out (strength training). Different vest, but now also having shoulder issues from all of the movement. I stopped using it, but think I'm just going to wear it on my stationary bike (spinning) from now on. Thanks again, I thought it was just me.
I wear a 41 lb. weighted vest when in the gym, mostly for step-ups, squats, and lunges. If left on for the duration of the workout it bothers my back, so I remove it between sets. Twice per week I walk three miles wearing a small backpack with 18 lbs. of weight, and I do 20 squats after completing each mile. At 18 lbs. it doesn't bother my shoulders or back in the slightest, and the squats add a nice pump.
Many moons ago I bought ALICE system load bearing equipment. These are a belt and suspenders setup that allowed soldiers to carry various pouches around there waist. It was mostly ammo, water and the contents of a buttpack. These were supplanted by load bearing vests in the 1990s and beyond. However, Load Bearing Equipment (LBE) has made something of a comeback. Using LBE has some advantages are pertinent to what you're doing. Firstly, it puts the weight around your waist. You have to make sure it doesn't interfere with how your legs move. Secondly, by leaving your back uncovered you can vent a LOT of heat. This is a huge deal in the summer time. You are still carrying most of the weight on your shoulders but the shoulder straps are usually padded pretty well. The camo patterns and such on a lot of sets will make you stand out and look like a dork. If you live in an intolerant area that can cause you some issues. Battle Belts were a fad for a while. These were equipment belts people would wear until they realized how much the belts sucked and sagged down under weight. So they started buying suspenders for the belts. The idiots reinvented LBE and nobody learned a thing. On the plus side you can get these battle belts with suspenders and the belts often have some nice padding. They are even sold in solid colors like tan or green so look a little more normal.
I used to ruck 2-3 times a week leisurely. When I deployed, i was carrying approximately 50lbs of gear on a daily basis. The biggest difference was we used vests during deployment. My backpack was evenly distributed throughout my back, shoulders, and hips and I could easily lean forward, adjust the load lifters and belt and shift the weight accordingly to alleviate any kind of pain or discomfort. You can’t do that with a vest, which put such a strain on my lower back and shoulders. So as a suggestion, to those that want to get into rucking, do it gradually(increasing load and distance overtime) and invest in a pack with adequate support and comfort, and preferably with a frame. I also recommend stuffing your pack with clothes and random items with the lighter stuff at the bottom and the heavier items positioned high against your back. Proper weight distribution is very important and makes the experience so much more enjoyable and safer. Anyways, happy rucking!
I did this with a high-end 65 liter backpack for a while (I'm currently in a much hotter climate, walking a few hours without much weight is already quite an effort for me). With that kind of backpack, like you mention in the video, most of the weight is shifted down; actually to your hips. If your legs and feet are good, the hips are the most solid platform of your body to hang stuff from, much better than the shoulders as these are held up by muscles like the trapezius. The efficiency and comfort of that backpack meant that I could immediately start off with 25 kilo (about 55 lbs), or about 33% of my body weight. Make sure you have good walking shoes though, and perhaps visit a podopostural therapist to have your posture checked out - hanging much extra weight on yourself while secretly being out of balance might make things worse fast. But doing it right really made me burn tons of calories, and I got a lot more strength and endurance. And when the backpack was off, I just flew around. I had a lot of dreams about flying during that time, nice little bonus.
I recommend the Brute Force weight vest 3.0. It more ergonomic, designed for rucking or while doing body workouts, and you can adjust weight by adding or removing the sand pouches. It sits securely to the body that you can run and do burpees with it. Been using it for over a year now.
Thank you for this, I walk every day for 3-4 hours and never thought about optimizing my walks with this....... going to purchase one today in the new year, happy new year to you.
@jasminevermellwilliams4062 yes I did right after the video from Dicks sporting goods, 19 lbs plates in a Ethos brand vest and use it every time I walk, great R.O.I too.
❤ Being a Civil Engineer I usually take stairs up to 20 storeys thrice a day and it works for me.... I feel like walking as a " really cake walk". I suggest taking a hill road path once in a week will serve as equivalent to the weighted walk for a common people. Happy to see your post again. I would really applaud you for a post on self-care on skin and hair protection from dust.. I feel that until we know how to protect them we can't take more remedial measures... Thanks Robin.. 🎄 Merry Christmas ⛄..
I’ve found that starting out with a little weight and increasing it slowly over time can be a great way to increase muscle strength without as much risk of injury. And having proper gear that fits and conforms to your body helps too like Ironwear Fitness vests and belts.
I do rucking with a 60lb pack normally for 4 to 5kms at a time. I love it. You're body get's so used to the weight that you barely notice it. I feel stronger, my heart works more and I lose weight when I do it. My suggestion would be to get a good military pack. The distribution of weight on a good military pack means most of it is on your hips but the shoulder straps when set up correctly forces you to maintain a healthy posture and doesn't put excessive load on your shoulders. It's been said that skeletal muscles are the organ of longevity. Human bodies are designed to carry heavy shit over distance. When you do that they respond with health. I recommend it to everyone I meet.
I'm definitely going to add some weights to my walks, but I think I'll start out carrying one of my kettlebells. Also, wanted to let you know that a backpacking back pack does not put the weight on your torso or stomach. The belt is low and puts the weight on your hips. The shoulder straps do not touch or only lightly touch, the tops of your shoulders, ie. no weight on the shoulders. The chest strap plus shoulder straps are there to keep the pack from falling off, the weight is carried on the hips. This makes it much easier to carry a heavy load. Can't wait to check out your other videos! Thanks!
Its not a belt but I've been using the Hyper Vest Elite for about 6 months. Its pricier but I think it could solve your weight distribution concerns as they use little weighted bars distributed evenly throughout the front and back on the vest. It also has bungie strap adjustments on the sides to keep the vest locked in. You will definitely have that "hugged, secured, weighted" feeling with this vest. I've stuck with the 10 pound version but you can always buy little weights from them to increase the weight of the vest over time to I think 20 pounds. They also have a sale right now if it helps :P I was looking into weighted vest for awhile since i really enjoy walking and wanted to up my game with some weights. Wrist and ankels were nice but the distribution and strain for the length of my walks really restricted how long i could wear the items. The hyper vest elite was my first "fancy purchase" but It really solved that "i just want to take this thing off" kind of feeling. Now I just take it off cause i get sweaty. I would even wear it for 2-3 hours just walking around the house when I would do chores. Its surprisingly versatile. I'd be curious on your thoughts about weighted belts. The style is personal. My fiance doesn't like the way it looks. I don't mind it as I find the benefits outweigh the looks. I've read that people actually wear a fitted workout top, then the vest over it, and then a loose jacket as the third layer. Thanks for reading my long comment, hope it helps! Great vid!
Amazing! Thanks for sharing your detailed thoughts. This sounds perfect. I’m going to do some more research on the Hyper Vest Elite-and a sale never hurts. :) I definitely don’t mind spending for quality. Happy new year! 💫
@@TheScienceofSelfCare I agree with @joethejetplane's recommendation. I've used the Hyperwear Hyper Vest Elite for more than one year. It tops out at 20 lbs, but I add 10 lbs to a backpack to bring it up to 30. No shoulder pain at all.
I also have used a Hyperwear vest since 9/2022 and would recommend it. It has been specifically designed for women and to prevent weight on the shoulders. It is very adjustable and comes with 20 weights, each about the size of a deck of cards, and each weighing half a pound. I have been diagnosed with osteopenia and osteoporosis and am trying to reverse it or at least prevent progression. I sometimes wear the vest for hours at a time, including when doing strength training.
I did this to an almost obsession when I was young, I do believe it was the only out I had for a rough childhood, well worth the effort everyone should do it.
I wasn't thinking about getting a walk in today but this and your 20,000 steps video have me ready to go. I've used an old 8-pound vest a couple of times this week and felt the difference. Unfortunately, my back is a bit sore I think because it doesn't sit well on my frame anymore. But I'm going to try and stick with this one and maybe upgrade to a better vest later. Thanks 😊
Great video, thank you for your work. I've been meaning to reintroduce my weighted pack to my walks and kept postponing it. Your video gave the nudge I needed.
I am 70 and ruck with 30 pounds. I use the GoRuck GR1. they are expensive, but so is a stationary bike or set of dumbbells. This backpack can be used with both a chest strap and waist strap. The pocket inside holds the compatible weights and they don’t move around. The backpack style pulls my shoulders back into the best posture. Highly recommended
lol I was actually looking for a video on that exact vest and this video popped up lol. How are you liking the GoRuck? My only hesitation with it is its size. Would it be too bulky for long walks/runs?
My degenerative disc disease is starting to get worse as is the arthritis in my spine. I have been considering a weighted vest so this was really helpful for me in my planning - I am now looking at a belt rather than a vest.
So glad this video was helpful! I think certain vest can still work well-just as long as the weight is not solely hanging from the shoulders. I’ll be sure to update here in the comments if I find a nice alternative! :)
Great video. I just bought that exact same vest and for me it fits great. I also got the 30lb option and holy cow did I have some regrets especially after my first hour I took a break off the treadmill for 30min then caught a second wind and managed to do 45 additional minutes incline at 15 at a speed of 3.0. It takes a toll on your back so if you’re not strength training beforehand you may want to go lighter. I’m speaking to those who are shopping around for a vest. I lost 45lbs before getting the vest and now hoping to see this helps with the next 45. Today was day 1 and I feel great.
You're right...30 pounds is a lot to carry around. I sometimes ruck, but my favorite is to suitcase carry a 35 pound kettlebell on 2 mile walks. The last quater mile, I'm literally growling.
I have the same vest in the 15 pound version. It’s much smaller and fits a small frame. Im petite and 110 pounds and it fits tight, so no issues with shoulder. Started wearing over a year ago, really increases your strength and stamina.
Interesting timing for me! I began backpacking about 6.5 years ago now, so when training for that, I sometimes walk with a loaded pack. However, it's not great to leave down compressed, so I have sometimes loaded my pack with a blanket in the bottom, then two 12 lb bags of dried beans atop that. By the time I add water bottles and a snack, the weight is pretty close to what I'd carry for a trip (usually 22-30 lbs, depending on weather and length). You're right that backpacking packs are designed to distribute weight better, and I hope you can find something that works well for you. After listening to the Comfort Crisis a few weeks ago, I've been thinking of leaving a pack packed with some blankets and weight plates full-time and walking with that at least a few times per week in addition to my regular walks and weight training. Turned 50 this past week so feeling the need to step up my game a bit! Thanks for the interesting and relevant content!
Great video. I just got the same vest last week. I'm 5'10 male at 190lbs. I have been wearing 3 days now for 8 hours a day and I'd agree that it is alittle loose and puts pressure on the shoulders. I have shortened the buckles so it sits tighter on my chest and waist and it has vixed the issues. Using a 30lb vest aswell
I have 2 chihuahuas who can only walk 30 minutes each day so I carry about 5kgs in a baby Papoose wrap for about one hour during our coastal walks. So glad to see this video and the benefits of carrying more weight. Thank you.
I started rucking (backpack) in november after completing 20k daily steps in october. With all the gear from head to toe it amounts to 15kg. I walked but also jogged a bit once I got used to it. Considering my average resting HR is now 50 I'd say there have been some positive changes. I got better at running, which makes sense to me, even ran 30km for the first time two week ago. And the thing is I spent more time walking than running. Aerobic gains for sure. Probably back gains too thinking about it. But I spend less time walking because I realized 20k takes up too much time long term, so now I go for an easier goal (averaging 15k). And I kind of stopped thinking daily goals, but rather try to hit them weekly or monthly. Some days you'll do less, some days you'll do more, and it will compensate. On a side note I now also need to start taking better care of my feet.
Love this philosophy! I also have been focusing a bit less on specific daily goals recently. It’s a balance! I think daily goals are especially helpful in the beginning of a new habit when showing up consistently is the most important thing. I’m going to play with your idea of looking back on a month as a whole. Thank you for sharing 🙏✨and happy new year!
I have a 100 lb weighted vest (5 lbs to 100 lbs). It's actually a double vest that looks like two bullet proof vests. I think you caught just about everything, pro and con. Weights are best handled on the waist, not on the shoulders. I found that up to about 30 lbs on the shoulders was okay, though I was feeling it in the shoulders. Your best bet will end up being by securing weights to a pack that properly distributes weight to the hips, with the shoulder straps just keeping the pack from falling backwards (i.e. not weight bearing). Using the "rucking" method, I could easily handle much more weight than with a vest. (Unfortunately, 14 months ago I was rendered immobile due to severe pain of osteoarthritis in both knees, both hips, and lower back. About 8 months ago, I became my own doctor/physiotherapist/etc. because there was nothing that helped me. I found my own treatment and developed my own rehab. Before winter set in, I got up to 40K cycling trips, and soon after, started swinging heavy kettlebells around. I lost 38 lbs in 3 months - but not due to exercise. Exercise actually burns few extra calories (for the effort involved). You only have to look at normal calorie burn versus the same daily counts when you exercise. Even for heavy exercise days, I only burn a few hundred extra calories. Best weight loss is through fasting (multi-day) with better nutrition.)
In your 40s your spine will start to compress and you’ll eventually lose an inch or so in height. I would not want to make that worse or accelerate it. The weighted belt sounds like a better idea. I’d like to try that out.
There’s only a couple on Amazon and they’re really expensive and in order to get to a higher weight like just 10 pounds. It means the belt size goes up to being extra large? That was on one of them. I don’t know what’s going on there but it doesn’t seem like you can just get any weight you want for your size. On another one, you could get only 10 pounds. I don’t know why there’s no options for weight amount on the belts? we need someone to make a new design
I’ve been using a weighted vest that I bought from Big 5. The vest has removable weights, I bought it several years ago, & use it every day. At first I wore it loose, but after wearing it for a while. It seems to feel better with wearing it tighter around the chest & waist. Wearing it this way it doesn’t bounce while walking. Before buying one TRY it on, & make sure it’s comfortable. You don’t want it to bounce on your body. You’ll get a better fit, if it becomes part of your body. I wear a T shirt under the weighted vest, then I wear a hoodie or sweat shirt over it, otherwise it looks like I’m wearing some type of tactical vest. Go walk, job, or run, move ;-) enjoy life. Wear GOOD shoes, you don’t want to mess up your feet.
I gotta tell you. I look ridiculous during my walks because I use weighted gloves and I pump my arms like a freak. Lost 76lbs over the corse of last year, learned the front and middle splits, and went from no pull-ups to enough pull-ups to work with. I'm at my original target weight, which all of this for a newbie 33 year old is just great. Anyway, I just found your channel, and I subscribed. I actually have a dead weekend, so imma watch your content all up. My fitness journey has essentially been taking a little something from everybody I watch and choosing who I listen to wisely. I bet this weekend of watching your videos will give me a new goal to chase.
i got a 12lb one and wore it walking today. i can't believe how much harder it was. and to think i actually lost that much weight shocked me as i felt clumsy and was breathing heavily. once i get used it it, i make sew a bag to it so i can carry my dumb bells on it to make it heavier, or just carry a back pack with some water bottles. 30lbs my gosh!
Thanks for inspiring video. I'm 74, 150 lbs and ruck the hills every morn with an extra 70 to 120 pounds. Shoulder pain is big problem with either weighted vest or back pack. Three solutions. 1. Use horizonal straps to transfer weight carry to your torso. 2. Pad your shoulders. I use shoulder brace with gel inserts duct-taped in, which works but I wish I knew of better shoulder cushions. 3. Carry some weight on a belt (I used W8Fit) and arms. (I have wrist weights and 2 ankles I carry on arms because it feels better than feets) If can do it, so can you. Hope this helps.
@@Tanguero If you start with just a five pound detergent bottle in backpack, you might surprise yourself. Usual load is 80. One extra tip for avoiding shoulder pain -- belly breathe instead of raising your chest. Good luck.
you could go lighter on the vest so it doesn't impact your shoulder as much, then add ankle and waist weights (2kg each means 8kg total). If you want to load more later, you can add another 4kg to legs, because legs are generally stronger. For now, I think you could get a good backpack that distribute weights well and throw your weighted vest in there :)
I love these idea! Thank you for the suggestions. I especially like the idea of tossing the vest in a quality backpack. It’s impressively dense so I’d love to put it to use.
@@bananeneiscraeme If they provide the rationale for their suggestion, you can then assess its relevance to your situation. I presume it might relate to injury prevention, but this is greatly influenced by individual circumstances.
@@g.c955 changes to gait, chronic tendon or ligament aggravation, and muscular imbalances are generally the negatives associated with ankle weights. its generally pretty easy to look at top athletes and see none of them using ankle weights when running as well. you don't need to reinvent the wheel for every car.
The drawback from wearing a weighted vest, especially so heavy, for prolonged periods, is that it'll weight on your spine, and if you're tired and not "on" while you wear it, it may increase the risk of degenerative disks, once you're older, of course. I was advised by a PT to instead use a weighted belt. So now I use both for about 30 minutes, but try to wear the belt for short hikes and longer periods with extra load, while protecting my degenerative disks in my lumbar spine. I am 62, so no time to mess up anymore!
You hit the nail on the head right there. Training successfully as an older person has EVERYTHING to do with right thinking ( I can only do this if I proceed prudently and steadily, with my goal in mind from the word go) being totally present in the body, no tuning out, no phoning it in, no fantasies or ego driven momentum). One must listen and pay attention to the body wisdom being offered our aging beings or we will be wreckage on the side of the path, gazing longingly towards our destination with only our minds to blame for deciding to play fast and loose with our previously remembered physical prowess. When you see a fit, healthy older person, you are looking at a person who has navigated some challenges and gained some wisdom. May we all rise to the occasion when the time comes.
I bought a 20 lb vest and I’m sorry I didn’t start off with a lighter one. Mine is similar to the one in this video. I may put it in a back pack so the weight is not so bearing down on my shoulders. I’m in my 60’s and I don’t want to hurt myself. If I place the vest around my hips, I’m afraid it will be too much for my hip bones. I’m specifically trying to strengthen my spine because I have osteopenia in my spine and I don’t want it to turn into osteoporosis. One of my hips has osteoporosis and I’m sure rucking will help strengthen all my bones, it’s very important for me to try and reverse this disease so I will have quality of life in my older years. Thanks so much for sharing your experience and tips with weighted vests; I appreciate your time and effort you put into this video.
I have this vest in the 16 lb version, I weight 175 and it’s pretty snug and evenly distributed. There’s definitely a correlation between your size and the vest size. Generally, you aren’t supposed to go more than 10% of your body weight, especially for any longer exercises like walking. If you haven’t already, maybe give the 12 lb version a shot. If you want more weight add ankle and wrist weights.
Loved the video, thank you! I think I am going to try with the backpack/rice or something test before I invest in a weighted vest and see what happens. I still have quite a lot of weight to lose (even though I lost more than 80 pounds) so we will see how it goes!
Howdy. Excellent video and comments. Espicially from the grunts! 1. Choose route with some give. Soft beach sand best, concrete worst. Soft sand if possible allows barefoot thus ill fitting shoe factor is eliminated. 2. Fox walk method helps efficicy and midigates muscle, joint, and bone issues 3. Avoid carrying boats or a telephone pole in my case. Ask before you step out 4. Expect fatigue for two days if you push it. Highly recomend if no knee, hip, or torso issues. Good Job. Learned the benefits and risks with the help from our favorite or hated Uncle who knows a thing or two but let's us find out for ourselves.
I’ll be 78 this week. I walk with either my 10 or 12 pounder 2-3x a week, 2 miles. I do it with a friend in some beautiful wine country settings. He doesn’t walk very fast, so I do fast, weight-free walking 3x a week on my own. Try getting a rucking backpack - they have a hip band to distribute the weight. GoRuck or other brands. Then you have pockets for your stuff, too. 😊
How did the vest feel resting against your chest? Is there a lot of pressure? I'm wondering if this might be uncomfortable for someone with larger breasts. Wearing it around the lower body is a really good idea.
Thanks for your question! I didn’t find it uncomfortable at all around the chest. It was completely fine for me. But as you can tell, I have quite a small chest so I don’t know if my experience will reflect yours. I’d still like to find some nice midsection / lower body options for the shoulder reasons I mentioned :)
There are weighted vests that are adjustable, so you can add weight as needed. I happen to own a plate carrier, so I can add weight as needed with whatever I can hang off of it. The nice thing about this particular carrier is I can add weight to the front and back, and position the weights where I want them. Probably not legal in Canada, but if you can get them, pretty handy and durable.
I am not surprised as a woman you preferred weight distributed on your lower body. Aside from the poor design that was created probably by men for men 🙄it makes sense that you favor weight on your lower body. Women have stronger muscles in their guts, hips and legs vs their upper body whereas men it is the opposite. This is also why as a generalisation at the gym men skip voluntarily legs day and women push-ups and arms day. It is their most difficult part respectively.
North Gym makes a perfect vest with (2) 14 pound plates - one in the front; one in the back for a total vest weight of 30 pounds. On a two mile walk/ruck, it boosted my heart rate from zone 1 to zone 2 with the same traveling speed as walking unweighted. Now, to remain in zone 2, I have to factor in a 100 yard run every 2 minutes. Progressively intense workouts will lead to the law of diminishing returns, so you have to keep ramping over time.
What’s bizarre about this is that it simulates being seriously overweight, right? And I see a lot of overweight people around with mobility difficulties. The strength effects of the extra weight must be offset by the inflammation problems arising from poor diet (no judgement - supermarkets are designed to feed us bad stuff).
I have CP, so I have poor balance. My walks have to be on a treadmill that way I can catch myself if I trip. I have a death grip on the handrails while keeping my arms relaxed as much as possible so I can still have my natural swag. Lately, I have been walking with a backpack with weights in it. All of my life, I could never wear a backpack, they just throw me back within few steps. With handrails, I decided to give it a shot. You are right, I feel all of those benefits that you mentioned, right on the mark. Just in few weeks, I noticed I was falling less, felt stronger...sometimes feeling like I can take on the world whatever it wanted to throw at me. I have never felt so strong and "powerful". I haven't noticed a uptick yet with my hungriness, but I am going slow and starting off light. It's amazing what a backpack and some weights will do.
I hike carrying kettlebells with barefoot shoes or no shoes. Feels like better overal muscle recruitment and core activation. Works the grip and arms too.
I alternate between 12 and 8 pound vests because 1. I’m small in size and 12 pounds is more than 10% of my body weight. And 2. Because I keep it on longer and get used to it like it’s part of me. Alternating lets me get a bit of relief at 8 pounds and then I go back up to 12 pounds. Likely I’ll get a weighted belt next
I started rucking last Autumn with an 5 kg dumbbell in a rucksack. I slowly increased this to 12.5 kg in a rucksack. At that point my life coach and I felt I was ready for a weighted vest. I thought I could happily use 11.2 kg in the vest ( frustratingly the iron bricks in it are 1.121 kg not just 1 kg which would make it simpler). I immediately found it was harder work and aggravated an issue with my left hamstring. I have since been out with the vest with 6.7kg and that was much easier. Instead of having weights sitting on my chest I only put them in the bottom row so I could breathe more easily. Initially I was worried I had bought the wrong thing but the second walk reassured me. I am amazed you started with 30 pounds but I guess you were fitter than me to start with.
Just got a 0-20 kg vest where u can add the weight 1 kg at a time. I’m now walking with 10kg and will work my way up. I do a combo of walking and jogging every day normally 10-15k steps. Looking forward to the progress, thanks for the info 🤞
Which vest did you buy? I’m looking for something where I start with very low weights and increase slowly to 20 pounds (if I get there). Thanks for your help
In the army I got used to 60-70 pounds of gear. Which felt impossible day one but 1 month in it felt normal, 3 months in you did not even think about it. As a skinny teen I never lost weight but added like 20 pounds. Anyway i got this Vest aswell and it certainly strains your shoulders if used for walking. However i think it was made for fitness and more horisontal workouts. For walking a good backpack probably is the best. Which if worn correctly should distribute most of the load to the waist aswell. :)
I have been rucking for about four weeks and my vest is called a Runmax. I love it. It’s a little bulky, but you can add weight or take weight out. It’s got a place that holds your phone. It looks a little tactical and I do sometimes get odd looks from people, but it is great. I love the flexibility of taking weight in and out to do various exercises. And the weight is distributed in the front and back.
I have that same vest, also 30 lbs, and have the same problems. I used it more for running but found it bounced around way too much, so I ended up tying the front pieces together to make it tighter on my chest. Unfortunately it was not kind on my knees. Now I occasionally use it while working out and during chores.
30 lbs is impressive! most of the articles i read said to start with a lower weight. i've been actually searching amazon for the past few weeks for a vest, ill definitely avoid the one you had in the video
Yesss - starting at a lower weight sounds like a smart idea. If you can find something on Amazon that has proper support around the midsection, I’d definitely go for that one. Enjoy rucking and happy holidays! 🌟
Have you ever tried rucking or weighted walking? Share your experiences with us! 🙏
You mean backpacking? For us Americans.
Havent, but was contemplating it. Will try :)
My backpack weighs a bit all by itself, which adds a fun challenge to my walks. Adding a few books/water bottles/rice bags is my next step.
@@biggrex hehe I believe the US military and other American defense orgs use the term “rucking” or terms like “ruck march”. So it seems to be permeating dialects that don’t say rucksack. :)
Yes I prefer rucking in the UK than running or jogging and usually use a 20Kg Bergen with all my camping gear in, probably do this 2 - 3 times a week when I am focused into doing it.
I also wear Altberg Defender boots whilst doing this, some additional weight to the feet and ankles, calves rather than trainers.
I wear a 45 pound weighted vest twice a week for three miles at a time. It has had profound effects on my posture and balance. I absolutely love it.
How long did it take for noticeable results I intend to start doing this I just ordered 50lb vest that's do to arrive in a couple days
@@triplexxx2174 The vest I wear now is 45 pounds. That's two 20 pound plates and the vest itself weighs 5 pounds without weights in it. When I started I only used 20 pounds then went up to 30 or 35 pounds. After I got used to that I went to 45 pounds. I'm trying to figure out how to add more weight now. If you are going strait to 50 pounds I'd have some concerns because it does take some time to get used to it so you don't hurt yourself. Even if you are a strong person, wearing a heavy vest will take a few long walks before you get used to it. How fast you notice results is going to depend on you and your fitness level and how hard you push yourself. It's going to depend on the distance you go, the speed at which you walk. However, for me, I noticed results pretty immediately. As in after only a couple three mile hikes. You should find noticeable differences in your balance and stability, even if you didn't think you had any issues with either of those before. Like the women in the video, I had some issues with the shoulders too. It took a while but I did get used to it. I wouldn't put the vest around your waist though. Part of the benefit of wearing the weights is so you work those posture muscles above the waist and you are not doing that if you are wearing it around your waist. It will help burn calories, so if you are trying to loose a little weight, it can help with that. But for me it was more about building strength and endurance with my posture muscles and I was not disappointed. Now, if I wear the vest under a coat, people can't even tell, by my stride or pace, that I'm even wearing it. You will feel it in your butt and the back of your legs. If your vest is one that has the weights in the front and the back, it will pretty much force you to walk with good posture, so that's a plus too. Good Luck.
I have a 30kg (66 lb) vest, and I can't walk for a long distance because just like her, it's killing my shoulders. So I only use it for squattting with dumbells or lunging at home. I think I can handle the weight if the weight is evenly distributed like a soldier's backpack.
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I wear a back pack or bag everyday, except I use it to carry things I need like books, lunch, etc. Try it.
Try a 10 dollar roll of quarters, it should weigh about 8 ounces, and increase it gradually, especially as you may be losing weight. Talk about saving money....lol
I walk stairs wearing a backpack with weights in it. I'm up to 30 pounds. I'm almost 70 yrs old.
I used to use backpack then it destroyed my back so I got a vest by nyk its cute feels good and has built bone mass too
FROM WHAT IVE HEARD ALSO, BACK PACK IS NOT THE SAME, DEFINITLY SWITCH TO A VEST
I agree!!! The back carries all the weight in the back. Not ideal. The vest would be more balanced especially if the weight is in front and back. But I have yet to find a vest capable of carrying enough weight and also allowing me to add or remove the weights in 5 pound increments.
I want to be like you when I’m that age
@@kikiLynchit might have been your posture that wrecked your back, not the backpack per se
Wow. I tried this last night adding 10 lbs to my typical 40 min walk and just wow. It really works the whole core! Slept like a log too. Definitely adding this to my rotation.
Love to hear this! It’s just a simple adjustment but makes a big difference. ❤
Ok just wondering, did you have one of these vests? Or just put weight in a back pack.
Hi - did you add a vest or a backpack?
How does this impact spinal disc health in the long run, though? Seems risky.
I used to hike with a baby/toddler in a backpack carrier. I can't do that anymore, as my kids are in their 20's and their feet would drag on the ground. ☺️
bahahaha
Not available on Amazon either.
@@lulugu69 ☺️
😂😂😂
😂😂😂😂
I wear a 60lb vest and go on 5 mile walks. *sometimes* I also carry 30lb kettle bells. So, an additional 120lb. I'm 6'2 and currently 265lb. I used to be 440. This is my favorite workout as it's mind numbingly simple. You just put one foot in front of the other. Once all the weight is off I feel like a king. Despite my size it makes me feel like I weigh absolutely nothing lol. I'm excited for the new year as I spent an absurd amount of money on an industrial grade treadmill and had my first walk this morning right after waking up, right at home. So weather will never get me down now.
I tried the gym, and a dozen other fitness plans, just can't get into it. People think I am insane walking with so much extra weight. 5 miles a day. But for me it's the one thing I can do without hating it. I just shut my mind off and walk. Most people force themselves to do a job they don't wanna work. This is way easier lol. No guidelines. No expectations. So split. No reps. It's just walking lol. Love it! Great video ^_^
Amazing feedback. I’m of a similar situation. What is the name of the vest you are using if you don’t mind?
@montrealmaaan6237 It's a "Run Max"? lol idk I got it off Amazon. I will say even with its shoulder pads it is rather unpleasant to wear. But for my own personal reasons it's ironically easier to be uncomfortable than follow a workout plan. What I do isn't physically easy for me but psychologically it's a cake walk compared to the gym. Which is why I do it :)
If you are overweight, why wear a weighted vest? Serious question, I’m not trying to be funny.
There's a huge difference between walking with weight that's slowly compounded evenly across your body for years and actively hauling extra dead weight.
At 440lb I still went out and did stuff with friends. If you piled on the weight I lost and asked me to live my life that way I'd probably wanna do an eternal yeet 💀 🤣
The difference for me is I am 100% in control of it. I put it on. I carry it. I take it off. I like how even guys in killer shape see me do this and are like nooooo wayyy.
It's working for me. My doctor doesn't yell at me about it. That's good enough for me haha. Once I hit my goal weight of 240 or so I may stop and start actually going to the gym. We will see.
Thank you so much for sharing your experience! I really love how you’re finding what works for you.
Our self-care preferences don’t have to make sense or work for anyone else. They just have to feel good for us!
And I can really relate to the psychological simplicity of a weighted vest. I feel the same, which is why I’m excited to explore more options in this space. :) do you have a favorite brand of vest of weight materials?
I got into rucking last year after listening to The Comfort Crisis(great book), and stuck with it pretty consistently since! 30lbs is A LOT to start out with! I'm up to 35 lbs now but I started with 10. I listen to audiobooks while I do it and it's very easily my most favorite habit that I've built for myself.
What I love about it is that it's cardio + weight lifting built into one but it never gets TOO intense. I love it. Goruck makes great equipment as well. Their bags are indestructible and have compartments for the weights so they sit higher up on your back. But if anyone is looking to get into it, just start with a normal backpack and some water bottles, add more each time you go out and you'll be shocked at how good you feel afterwards.
Same with me. Started with 10#, only a couple of miles. As I was able to go further, I’d add weight and go less distance. About 9 months in, I’m at 40# (that was my goal weight) and walking up to 10 miles. I do that twice a week, but do the treadmill on work days.
I started rucking after losing 40# and wanted to be able to eat more freely without risking putting the pounds back on (other than the pounds in my bag). My weight has remained constant but I see a lot more muscle definition in my legs, maybe a little slimming in the waist. And I still eat French fries 😊
I’ve just scheduled shoulder surgery, and I’m really sad to have to put my rucking on hold, as it’s been my best way to decompress from the week and relax.
@@ashleyb5317did the rucking result in your having to get surgery on your shoulders?
@@Lulu-kt6gr No, I’m pretty sure the surgery was the result of 20 years spent as a zookeeper. I actually didn’t start rucking until after the shoulder issues started. I made sure to find a bag that distributed the weight well, so I don’t think it impacted it.
The hikes we did when I was in the military were definitely some of the hardest physical/mental challenges I have done. 25km over hilly terrain with a 100lbs on your back and a 10lb rifle slung around your neck really hits different.
I will say though, once I went back to casual hiking with friends and family, a lot of people couldn’t keep up with me. I would breeze through some of the hardest rated hikes in my area
I read Marine training stories.
facts bro, and my wife and all relatives always complain that I walk and move too fast.
100lbs is so nuts. My buddy that went to the army said that the hardest thing he did was the long march.
@@durodesduvo8424 yeah, its why you don’t want to be infantry for more the a few years. I got a small taste and knew it wasn’t for me.
My understanding is they have lessened the amount of hiking they are allowed to do because they started realizing they were destroying peoples bodies. Grunts in their 30’s have the knees of arthritic 80 year olds.
@protoman1214 former Marine mortarman here. I'm 41, and my knees are shot. Sciatica acts up regularly. If it gets cold outside I get really bad lower back pain. You're 100% correct.
I have lost about 75 lbs on keto with lots more to go. I had an idea to do some exercise using the amount of weight that I have lost so far. But I didn't want to pay a couple hundred dollars for a weighted vest that I could add weight to as I went. So I am using a good travel backpack and adding water bottles filled with dry sand. They weigh 2 lbs each. I walk from my basement to the 2nd floor 10 times a day. Also do 100 squats. It feels like someone is pushing me up the stairs after I take it off.
I definitely can't do it with 75 lbs yet. 50 lbs is incredibly difficult. I can't believe a year ago I had 75 lbs more on my body. No wonder I never wanted to go up and down stairs back then. It's a reminder every day how far I've come and how great I'm going to feel when I lose even more weight. Very powerful training!
This is interesting. I traveled for 2 months with my 1 year old who was around 20 lbs at the time. I used to walk everywhere with him strapped to me. I ate a lot more than I usually do. I was expecting to have gained weight during my travels, but ended up losing 5 lbs! Since then I have been considering a weighted vest, but now I am definitely getting one.
Aww! That’s so cute..the best kind of weighted accessory! 🥰
Keep carrying the same child and you'll get stronger as it grows.
Being fat is wild because I’m basically wearing two of these 24/7
I’m sure y’all have some amazing calve development at least
We ruck 24x7 bro 😅
Lmao
im wearing 3 :D
@@Mike-nq7fn can safely say my calves are fat in a good way
Hi! So after watching this video I got super inspired to try this - I have recently moved to the US from Europe and the amount of exercise/movement I get went way down. Rucking seems like the perfect solution to my problem (and so obvious I don't understand I haven't thought of doing it sooner), so thank you!
After some research I got the Hyperwear weight vest, the 20lbs option. Although more expensive, it is amazing, I have been really happy with it so far. Not sponsored at all or anything like that, I cried a little at the 300USD price tag, but this vest is the perfect fit for me. I didn't want to get a backpack for a couple of reasons and all the "rucking" vests looked like a bulletproof vest, which would be a problem wearing it at work (I work at a college lol). This one looks more like a piece of clothing, I can wear it underneath a sweatshirt, or fold it in my gym bag if I want to bring it with and it is easily adjustable, so I can wear it as snug as possible (if I want to) or loosen it up if I'm getting too sweaty. It is super comfy as well, haven't experienced any shoulder/neck pain, although I have yet to take it out for a long walk. So I can definitely recommend this one, although I can't offer a long term review just yet.
Honestly, it reminds me of how I felt right after I had lost about 40 pounds. When that feeling was new, I remember thinking, "wow, walking is so much easier now" and looking at my little dog who weighs about 18 pounds, thinking, I used to walk around everyday with the equivalent of 2 of her weighing my body down. It's so funny to think of weight like that. So, hearing you say you were huffing and puffing and ravenous after a weighted walk, my thought was, that's what a normal walk feels like for so many people who are overweight. And how light you feel without the vest... that's what weightloss feels like lol
Thank you for sharing this perspective! Very interesting!
I have so much respect for those who newly embark on an exercising routine (especially at the beginning of a weight loss journey). It’s truly the hardest in the beginning! And gets easier as we go.
This is one reason I’m such a crazy fan of walking. It’s a relatively gentle way to get back into movement at any size / age / fitness level. ❤️
Started at post office almost a year ago now and this is so true. Lost 50 pounds really fast and I walk 10-15 miles a day the difference from when I started to now is crazy. I still basically walk around with 30 pounds every day though carrying packages.
Be VERY careful with that vest ! It compresses the spine and when u herniate a disk the disk does NOT heal. Not if, when. Big miatake!
The tip for putting rice in a backpack to test just to see if weighted walking is for you is so clever! Great addition to the video and awesome video on your experience. Love your honesty ❤😊
Yeah, I use bags of dry beans too, to add weight gradually
I've been walking with a weighted vest for about 2 months now. Mine weighs 22 lbs which, like you, I was surprised at how much it weighed. I wear it on about half my walks (I do 6-8 miles 5-7 days a week). I haven't noticed as profound of a change as you, but I'm definitely going to continue.
Thanks for sharing! I think it’s been noticeable because I usually walk a lot each day with absolutely nothing on me.. so the difference was quite apparent! Sounds like you have a solid routine going. Does your vest have a more even weight distribution?
Keep going. I have been walking for 2 months and haven't noticed much difference. My 1 year anniversary for walks will be Day before Halloween this coming 2024.
Hopefully I will see a difference by then.
@@dottnick If you don't feel a difference you are not challenging yourself enough. You can either walk faster, increase the weight, walk more uphill or do all three. It should be a work out, if you don't feel like you pushed yourself after a walk then your progress will be slower. Find a hill, time yourself, stop and rest if you need to. Next time try and break your time and rest less.
Which vest do you use? I am looking for one with good weight distribution as well, and am a female!
@@joliemadigan4244 Amazon link is below. Edit: I guess it removed it. It's made by RunMax
Walking works, don’t let anyone else convince you it doesn’t. Just make sure you get a electrolyte drink, anti chaffing cream, good pair of shoes and your favourite music/podcast/book. 1 hour a day split in 2 sessions is good and if you walk a lot at work then that’s even better. The stairs in your home is your best friend, take it slow now.
"and your favourite music/podcast/book"
I walk to get away from other stimulus and pursue my own thoughts.
Works for people who are too old to run or too heavy to run. If you are not too fat, it's better to just run.
@@sebastian3004 Walking is fine to retain mobility.
For more fitness, running alone really isn't that great.
I’ve been doing this for many years now. I used to have a vest in a similar form to yours I recommend a more military style vest like a flak jacket. They bounce around less, the weight feels more evenly spread about and are generally more comfortable. Good vid. Spread the word. 👍
I've rucked with 20lbs and from that I can say that a 30lb vest is super impressive. I started because I was getting less out of the exercise walks that I was doing. Rucking was a way I was able to continue doing something that I enjoyed but still reap exercise benefits. Eventually I would like to up to 30lbs, but I will likely need to shorten the distance and build back up. A use a Kelty backpack with a waist support belt. FYI- water is 8lbs per gallon, and easy to ditch if I need to, I use water bottles duct taped in rows to evenly distribute the load.
the water bottle hack is a great tip, thanks
I have been walking daily for 7 years with weights. I used them semi regular prior to 7 years ago. I wear a back pack with 25# and alternate this with 8# on each ankle and 5# on each wrist. That said, for the last few years I’ve worn about 15# in the pack and the 8# each leg and 5# on the wrists. I never considered a weighted vest. Actually did not know they existed. As a youth for training we carried weighted “Rucks” through the mountains. (Ski training for leg strength and endurance). In my 70’s, I had to cut my leg weights back to 8# each. I don’t really need more strength, but it really helps me in the mountains. My boots feel like sneakers. I enjoyed your video and found it educational and well done. Your approach was sensible and your report articulate. Thank you.
Be careful of how a vest might compress the disc's in your back...might want to ask your chiro about this.
@@jc4evur661 I pack out 80# of elk or 50# of deer from steep mountains. I have built up to this as I need strong muscles and tendons. Slow and steady wins this race, but multiple trips up and down over the course of several days means I take my training seriously. I do appreciate the warning and I’m aware of doing too much or not being prepared. I’m only in my mid 70’s and plan at least 10-15 more years of wilderness hunting.
@@charlesbond4413 You're a stud!
I started what they call rucking about ten years ago, training for Tramping missions here in good ol Aotearoa NZ. Being regularly doing it on/offf for the last 11 years. Just started to bump the weight up to about 16kg mark. I have used many weighted materials over the years from coke bottles (1/5 and 2.225l filled with water) is the absolute cheapest way to put in weight to a rucksack , rice bags (1kg bags) ankle weights, 2l water bladders filled heck i even used reams of paper (a ream for ref is about 1.7-2.2 kgs depends on ream stack and paperweight) . My tips are for starting off are: 1) Do not buy a dedicated rucking pack with weights, you may not like it after a while, and you blew a ton of money for nought. 2) invest in a decent pack if you do not have a spare around , most used school bag type of packs will only hold 9 kgs before the wight digs into shoulders unbearably too much. A inexpensive hiking backpack can be used and is ideal, with adjustable torso, load lifters and shoulder harness with a hipbelt that is padded. Secondarily a milsurp pack will be overkill but inexpensive way to do it as well,. Posture will round out and uphills you will get the trampers stoop, all hunched back like. Hence why a school bag is okay but a inexpensive pack is the way too go to prevent posture and back issues 3) take smaller steps to start off with whatever weight you decide to start with, do not take a usual gait until your quads and calves adjust which might be a few walks later or a week or two into a routine 4) trying different inhale and exhale techniques used in high altitude trekking on hills, you will see benefits and helpt to build cardio endurance on hills, which are known without weight to screw peeps cadence or rhythmic walking patterns 4) trying to pack with different types of weight.Hold up. What do You mean? Generally from experience there is two types of weight, static or dead weight (water bottles, sand bags, rice bags, iron plates) and volumetric weight, which is how you would typically pack a backpack for a backpacking trip, using real life objects that have weight to them such as tents, sleeping bags etcetera that you can take along with you rucking. Hiking backpacks typically are setup more for volumetric packing meaning, spreading the weight within the dimensions versus dead weight which takes minimal amount of space. Increase the weight incrementally over a month period, do not try chuck in too much or you will exhaust your quads, calves, neck and shoulders if the pack does not sit right.
Great tips but not quite clear on best way to prevent back issues? Use a regular backpack ? What’s the difference between that and something else…?
This came up randomly in my feed, and I gave it a try. One week in and my legs hurt so bad, but I feel like it is working really well. Going to keep going. Thank you
Cool-thanks for reporting back! Are you using a backpack?
Yes, just using a backpack. I bought a cheap plate and some sandbags. I've already lost some weight and I feel like my posture is better and I'm moving better. Thank you again!@@TheScienceofSelfCare
@@nomycatthat’s awesome! I love hearing about other people’s experiences and it’s not often that people report back in the comments. Thanks for sharing. :)
enjoy! 👟💪✨
I have the same vest in 12 lbs. which is 10% of my body weight. I was diagnosed with osteoporosis at 50 and bought it to build bone density. In my research the recommendation was to wear 8-12% of body weight in the vest. Even 12 lbs for me was challenging enough to walk with but I didn’t have the shoulder pain at all. Seems 30lbs for your size may be overkill but I admire your ambition!
I also wear my vest at home when strength training for the added weight. Thanks for the video, I enjoyed your insights.
Which one do you have?
Do you know if it impacted your BMD? I'm wearing a weighted backpack, it feels better than a vest, doesn't give me that "compressed spine" feeling. I AM super compressed, have multiple fractures in my upper back; the backpack seems to pull my shoulders back some (I use trekking poles, too,) and most of the weight ends up resting near my lumbar spine, which also feels strangely good. I'm only at 8.25 pounds (goal would be 13 pounds,) and I feel it--I get tired faster, walk slower--but I'll build up, I think/hope. 😅
I only started wearing the backpack a few months ago, so don't know if it contributed to improved t-scores, but, in a year, slightly less, I did see a 14.6% improvement in my spine score (modest improvement in hips,) without drugs. My spine score was really, really bad though, and it's still bad (now at -3.9, was -4.6!) and I never don't feel pain (with movement) any more. But it's super encouraging to think improvement--not just more strength to support the frail spine, though that's important too--but stronger bones CAN happen.
@@cindylutz7442 I haven’t had a repeat dexa scan yet, it will be 4 years from diagnosis later this year so I don’t know yet if I have had any improvements. I also will not take the bisphosphonates. I am so glad to hear you had an improvement score in your spine, that really gives me hope. That is an amazing improvement for just a short time with the backpack. My L spine T score was -3.3 Left hip -2.8 and the other 2 were in osteopenia range still.
At what age were you first diagnosed? I have read that 50%of women over 50 have this and most don’t know.
This is so interesting and helpful. I had a compression fracture in my twenties and just found out I have osteoporosis and osteopenia at 42. I’m due for a repeat scan in October. Now I’m thinking of adding a vest and see if I have any improvement!!
@@KaKesFantasticO wow, that is so young to be diagnosed with OP! Please comment again when you get results of your dexa scan in October. I would highly recommend you start using a weighted vest and add in weight training if you aren’t already doing it. Good luck!
The best way to do weight walking is usually to distribute the weight around. When I was doing it routinely I had a 20 lb vest, 10 lb ankle weights and 5 lb wrist weights, and that seemed to work great for me.
I used to wear ankle weights everywhere... it's amazing what that does for you.
@@maguslascivious4980those ankle weights may mess up your knees . They aren’t meant to be used all the time . My uncle now has knee issues because of this
@@maguslascivious4980doing housework etc in lightweight wrist and ankle weights is a great workout
10 lb ankle weights sound extreme. But good for you.
@@-Stop-it 5lbs on each ankle and 2.5 on each wrist. 35lbs total on the body
I ran into your channel by "accident" (not really since I'm into living a healthy life) and I'm really enjoying it!
Not only the content itself is good but the way you speak is so soothing and relaxing.
Thank you so much! Appreciate these kind words❤ welcome to this healthy nutty slice of RUclips ✨🥰
I bought the 25lb version of this type of vest. I was unfit and could not walk 3 miles without muscle ache around my glutes. After using the vest for a week it became much easier to walk. No more glute pain. You're right about the shoulders. Now I use it once a week but i have noticed it doesn't feel as heavy as in the beginning.
I've been using a GoRuck bag for about 7 years; they are expensive, but they will last forever, distribute weight well, and serve double duty as excellent travel backpacks. The other advantage of using a backpack instead of a vest is that you can dial your load up or down according to your needs. I started with 20 lbs, and would walk for miles and miles with my dog; she's much older now, and we go on shorter, slower walks, so I've increased the weight to get the same workout.
Other recommended equipment: Darn Tough socks (my regular socks started to wear out really fast once I rucked regularly), and a crazy rescue dog that needs constant exercise. Doggo makes every walk better.
Amazing video, super happy this came up in my feed.
Yay!! Thanks for much for the kind words. Enjoy rucking :)
Nice video! You have inspired me to try this.
The 5:11 backpacks are fantastic! Strong, reliable and comfortable and great for carrying weight.
I spent over 10 years on the road backpacking, including a lot of long multi-day mountain hikes, so sometimes starting with huge huge weights as with partner . So water, fuel , food etc, initially everyone struggle, but surprisingly adapt fast. Backpacks can have a myriad of buckles and straps . So can be overwhelming, get the right size for your back , the hip belt should be comfortable and padded. Obviously try and not have pressure points underneath in bunched clothing or objects. More complicated ones have rotatable hip system, I tried to put as much weight on hips, so not compressing down back . Problem is backpack weight pulls backward. So my solution was 100% backpack on hips, and day bag threaded through arms in front, was practical as well , to get map , water , snack , sunhat , camera , plus in some countries I could dump backpack if needed and run with day bag with valuables ( never needed to ) . This mean I could have backpack further off back to not overheat and sweat would be cooling. A good backpack has design to help breathing. Anyway most important get right back size and make sure a really really good padded hip support belt, some vinyl or canvas belt cutting into you will kill your joy and fun. Also backpacks give you freedom in your travels , no need for taxi for small distance, though wheeled cases are now amazing and sturdy
Great video, I worked my way up to 30 lbs from walking about a mile each day (un-weighed), to 15 lbs, up to 2 miles 3x a week, now with 30 lbs. Now want to up the weight and make it a daily habit.
Love how honest and valuable your content is! Such clever hacks! Great to learn ways to maximize walking. Happy Holidays, Robin! Great video!
Thank you, Rachel! ❤️ Happy holidays to you! ✨ Very excited for 2024! It’s gonna be a goooood year. 🌟
I’m in my 60’s and had the same issue with the weight on my shoulders. I couldn’t seem to get comfortable so my walks became unpleasant. I’m going to try it around my hips. Thanks for sharing your lifestyle and advice… it even works for an older broad like me! In kindness. 🙏🏼
You go girl 🎉🎉🎉
Maybe carry a couple of light dumbells.
Thank you for sharing. I used m weighted vest for working out (strength training). Different vest, but now also having shoulder issues from all of the movement. I stopped using it, but think I'm just going to wear it on my stationary bike (spinning) from now on. Thanks again, I thought it was just me.
I wear a 41 lb. weighted vest when in the gym, mostly for step-ups, squats, and lunges. If left on for the duration of the workout it bothers my back, so I remove it between sets. Twice per week I walk three miles wearing a small backpack with 18 lbs. of weight, and I do 20 squats after completing each mile. At 18 lbs. it doesn't bother my shoulders or back in the slightest, and the squats add a nice pump.
That’s inspiration building thanks❤
I use a 40 pound vest for push ups and chin ups/pull ups.
Many moons ago I bought ALICE system load bearing equipment. These are a belt and suspenders setup that allowed soldiers to carry various pouches around there waist. It was mostly ammo, water and the contents of a buttpack. These were supplanted by load bearing vests in the 1990s and beyond. However, Load Bearing Equipment (LBE) has made something of a comeback. Using LBE has some advantages are pertinent to what you're doing.
Firstly, it puts the weight around your waist. You have to make sure it doesn't interfere with how your legs move.
Secondly, by leaving your back uncovered you can vent a LOT of heat. This is a huge deal in the summer time.
You are still carrying most of the weight on your shoulders but the shoulder straps are usually padded pretty well.
The camo patterns and such on a lot of sets will make you stand out and look like a dork. If you live in an intolerant area that can cause you some issues.
Battle Belts were a fad for a while. These were equipment belts people would wear until they realized how much the belts sucked and sagged down under weight. So they started buying suspenders for the belts. The idiots reinvented LBE and nobody learned a thing.
On the plus side you can get these battle belts with suspenders and the belts often have some nice padding. They are even sold in solid colors like tan or green so look a little more normal.
I used to ruck 2-3 times a week leisurely. When I deployed, i was carrying approximately 50lbs of gear on a daily basis. The biggest difference was we used vests during deployment. My backpack was evenly distributed throughout my back, shoulders, and hips and I could easily lean forward, adjust the load lifters and belt and shift the weight accordingly to alleviate any kind of pain or discomfort. You can’t do that with a vest, which put such a strain on my lower back and shoulders. So as a suggestion, to those that want to get into rucking, do it gradually(increasing load and distance overtime) and invest in a pack with adequate support and comfort, and preferably with a frame. I also recommend stuffing your pack with clothes and random items with the lighter stuff at the bottom and the heavier items positioned high against your back. Proper weight distribution is very important and makes the experience so much more enjoyable and safer. Anyways, happy rucking!
I did this with a high-end 65 liter backpack for a while (I'm currently in a much hotter climate, walking a few hours without much weight is already quite an effort for me). With that kind of backpack, like you mention in the video, most of the weight is shifted down; actually to your hips. If your legs and feet are good, the hips are the most solid platform of your body to hang stuff from, much better than the shoulders as these are held up by muscles like the trapezius. The efficiency and comfort of that backpack meant that I could immediately start off with 25 kilo (about 55 lbs), or about 33% of my body weight.
Make sure you have good walking shoes though, and perhaps visit a podopostural therapist to have your posture checked out - hanging much extra weight on yourself while secretly being out of balance might make things worse fast.
But doing it right really made me burn tons of calories, and I got a lot more strength and endurance. And when the backpack was off, I just flew around. I had a lot of dreams about flying during that time, nice little bonus.
I'm so happy you were completely honest about the shoulders. That was my worry... weighted belt..I can dig it
I recommend the Brute Force weight vest 3.0. It more ergonomic, designed for rucking or while doing body workouts, and you can adjust weight by adding or removing the sand pouches. It sits securely to the body that you can run and do burpees with it. Been using it for over a year now.
Thank you.
Thank you for this, I walk every day for 3-4 hours and never thought about optimizing my walks with this....... going to purchase one today in the new year, happy new year to you.
Did u do it ❤
@jasminevermellwilliams4062 yes I did right after the video from Dicks sporting goods, 19 lbs plates in a Ethos brand vest and use it every time I walk, great R.O.I too.
❤ Being a Civil Engineer I usually take stairs up to 20 storeys thrice a day and it works for me.... I feel like walking as a " really cake walk". I suggest taking a hill road path once in a week will serve as equivalent to the weighted walk for a common people. Happy to see your post again. I would really applaud you for a post on self-care on skin and hair protection from dust.. I feel that until we know how to protect them we can't take more remedial measures... Thanks Robin..
🎄 Merry Christmas ⛄..
another vote for including hills in one's daily walk. Also, diverse terrain, if at all possible.
I’ve found that starting out with a little weight and increasing it slowly over time can be a great way to increase muscle strength without as much risk of injury. And having proper gear that fits and conforms to your body helps too like Ironwear Fitness vests and belts.
I do rucking with a 60lb pack normally for 4 to 5kms at a time. I love it. You're body get's so used to the weight that you barely notice it. I feel stronger, my heart works more and I lose weight when I do it. My suggestion would be to get a good military pack. The distribution of weight on a good military pack means most of it is on your hips but the shoulder straps when set up correctly forces you to maintain a healthy posture and doesn't put excessive load on your shoulders. It's been said that skeletal muscles are the organ of longevity. Human bodies are designed to carry heavy shit over distance. When you do that they respond with health. I recommend it to everyone I meet.
I'm definitely going to add some weights to my walks, but I think I'll start out carrying one of my kettlebells. Also, wanted to let you know that a backpacking back pack does not put the weight on your torso or stomach. The belt is low and puts the weight on your hips. The shoulder straps do not touch or only lightly touch, the tops of your shoulders, ie. no weight on the shoulders. The chest strap plus shoulder straps are there to keep the pack from falling off, the weight is carried on the hips. This makes it much easier to carry a heavy load. Can't wait to check out your other videos! Thanks!
Its not a belt but I've been using the Hyper Vest Elite for about 6 months. Its pricier but I think it could solve your weight distribution concerns as they use little weighted bars distributed evenly throughout the front and back on the vest. It also has bungie strap adjustments on the sides to keep the vest locked in. You will definitely have that "hugged, secured, weighted" feeling with this vest. I've stuck with the 10 pound version but you can always buy little weights from them to increase the weight of the vest over time to I think 20 pounds. They also have a sale right now if it helps :P
I was looking into weighted vest for awhile since i really enjoy walking and wanted to up my game with some weights. Wrist and ankels were nice but the distribution and strain for the length of my walks really restricted how long i could wear the items. The hyper vest elite was my first "fancy purchase" but It really solved that "i just want to take this thing off" kind of feeling. Now I just take it off cause i get sweaty. I would even wear it for 2-3 hours just walking around the house when I would do chores. Its surprisingly versatile.
I'd be curious on your thoughts about weighted belts.
The style is personal. My fiance doesn't like the way it looks. I don't mind it as I find the benefits outweigh the looks. I've read that people actually wear a fitted workout top, then the vest over it, and then a loose jacket as the third layer. Thanks for reading my long comment, hope it helps! Great vid!
Amazing! Thanks for sharing your detailed thoughts. This sounds perfect. I’m going to do some more research on the Hyper Vest Elite-and a sale never hurts. :)
I definitely don’t mind spending for quality.
Happy new year! 💫
@@TheScienceofSelfCare I agree with @joethejetplane's recommendation. I've used the Hyperwear Hyper Vest Elite for more than one year. It tops out at 20 lbs, but I add 10 lbs to a backpack to bring it up to 30. No shoulder pain at all.
I also recommend the HyperVest for better weight distribution and comfort. It’s also extremely adjustable, so you can gradually add more weight.
I also have used a Hyperwear vest since 9/2022 and would recommend it. It has been specifically designed for women and to prevent weight on the shoulders. It is very adjustable and comes with 20 weights, each about the size of a deck of cards, and each weighing half a pound.
I have been diagnosed with osteopenia and osteoporosis and am trying to reverse it or at least prevent progression. I sometimes wear the vest for hours at a time, including when doing strength training.
@@eileenmi2935Do you feel that the vest has helped improve your bone density?
I did this to an almost obsession when I was young, I do believe it was the only out I had for a rough childhood, well worth the effort everyone should do it.
Another cool fitness video. Thanks!
Rice is a good, inexpensive way to add weight to anything. I use it in sock poi for wrist/arm/shoulder work.
I wasn't thinking about getting a walk in today but this and your 20,000 steps video have me ready to go. I've used an old 8-pound vest a couple of times this week and felt the difference. Unfortunately, my back is a bit sore I think because it doesn't sit well on my frame anymore. But I'm going to try and stick with this one and maybe upgrade to a better vest later. Thanks 😊
Great video, thank you for your work. I've been meaning to reintroduce my weighted pack to my walks and kept postponing it. Your video gave the nudge I needed.
Thanks for sharing-so glad to hear it! I appreciate the little reminders myself every once in a while. Happy rucking ✨
you can also buy an adaptable vest with removable weights so you can work up the weight gradually or use more or less depending on what you require
another option is ankle weights you can alao wear on the wrist or arms
I'm glad I saw your video because I was considering that type of vest, thank you for the tip.
I am 70 and ruck with 30 pounds. I use the GoRuck GR1. they are expensive, but so is a stationary bike or set of dumbbells. This backpack can be used with both a chest strap and waist strap. The pocket inside holds the compatible weights and they don’t move around. The backpack style pulls my shoulders back into the best posture. Highly recommended
lol I was actually looking for a video on that exact vest and this video popped up lol. How are you liking the GoRuck? My only hesitation with it is its size. Would it be too bulky for long walks/runs?
My degenerative disc disease is starting to get worse as is the arthritis in my spine. I have been considering a weighted vest so this was really helpful for me in my planning - I am now looking at a belt rather than a vest.
So glad this video was helpful! I think certain vest can still work well-just as long as the weight is not solely hanging from the shoulders. I’ll be sure to update here in the comments if I find a nice alternative! :)
Very helpful…thank you so much!
I'd be VERY cautious about doing this with your condition as vests cause your discs to compress...ask your chiro first!
Great video. I just bought that exact same vest and for me it fits great. I also got the 30lb option and holy cow did I have some regrets especially after my first hour I took a break off the treadmill for 30min then caught a second wind and managed to do 45 additional minutes incline at 15 at a speed of 3.0.
It takes a toll on your back so if you’re not strength training beforehand you may want to go lighter. I’m speaking to those who are shopping around for a vest.
I lost 45lbs before getting the vest and now hoping to see this helps with the next 45. Today was day 1 and I feel great.
You're right...30 pounds is a lot to carry around. I sometimes ruck, but my favorite is to suitcase carry a 35 pound kettlebell on 2 mile walks. The last quater mile, I'm literally growling.
I have the same vest in the 15 pound version. It’s much smaller and fits a small frame. Im petite and 110 pounds and it fits tight, so no issues with shoulder. Started wearing over a year ago, really increases your strength and stamina.
Interesting timing for me! I began backpacking about 6.5 years ago now, so when training for that, I sometimes walk with a loaded pack. However, it's not great to leave down compressed, so I have sometimes loaded my pack with a blanket in the bottom, then two 12 lb bags of dried beans atop that. By the time I add water bottles and a snack, the weight is pretty close to what I'd carry for a trip (usually 22-30 lbs, depending on weather and length). You're right that backpacking packs are designed to distribute weight better, and I hope you can find something that works well for you. After listening to the Comfort Crisis a few weeks ago, I've been thinking of leaving a pack packed with some blankets and weight plates full-time and walking with that at least a few times per week in addition to my regular walks and weight training. Turned 50 this past week so feeling the need to step up my game a bit! Thanks for the interesting and relevant content!
Great video! I've been wanting to add weight to my walking routine and the information you shared is immensely helpful, thank you!
Great video. I just got the same vest last week. I'm 5'10 male at 190lbs. I have been wearing 3 days now for 8 hours a day and I'd agree that it is alittle loose and puts pressure on the shoulders. I have shortened the buckles so it sits tighter on my chest and waist and it has vixed the issues. Using a 30lb vest aswell
Love this… I’m going to try rucking with a lower weight to begin with. Thanks for the inspiration!!
My pleasure! Happy holidays and enjoy! ❤️
I have 2 chihuahuas who can only walk 30 minutes each day so I carry about 5kgs in a baby Papoose wrap for about one hour during our coastal walks. So glad to see this video and the benefits of carrying more weight. Thank you.
I started rucking (backpack) in november after completing 20k daily steps in october. With all the gear from head to toe it amounts to 15kg. I walked but also jogged a bit once I got used to it.
Considering my average resting HR is now 50 I'd say there have been some positive changes. I got better at running, which makes sense to me, even ran 30km for the first time two week ago. And the thing is I spent more time walking than running. Aerobic gains for sure. Probably back gains too thinking about it.
But I spend less time walking because I realized 20k takes up too much time long term, so now I go for an easier goal (averaging 15k). And I kind of stopped thinking daily goals, but rather try to hit them weekly or monthly. Some days you'll do less, some days you'll do more, and it will compensate.
On a side note I now also need to start taking better care of my feet.
Love this philosophy! I also have been focusing a bit less on specific daily goals recently. It’s a balance! I think daily goals are especially helpful in the beginning of a new habit when showing up consistently is the most important thing.
I’m going to play with your idea of looking back on a month as a whole. Thank you for sharing 🙏✨and happy new year!
Don't jog with the weights; it's much higher-impact than walking, and you're likely to damage your joints in the long-term.
i bought a RUNMAX weighed vest....You can add or subtract weights as you like.....Love it
Did you find an alternative? Better vest ?
I have a 100 lb weighted vest (5 lbs to 100 lbs). It's actually a double vest that looks like two bullet proof vests. I think you caught just about everything, pro and con. Weights are best handled on the waist, not on the shoulders. I found that up to about 30 lbs on the shoulders was okay, though I was feeling it in the shoulders. Your best bet will end up being by securing weights to a pack that properly distributes weight to the hips, with the shoulder straps just keeping the pack from falling backwards (i.e. not weight bearing). Using the "rucking" method, I could easily handle much more weight than with a vest. (Unfortunately, 14 months ago I was rendered immobile due to severe pain of osteoarthritis in both knees, both hips, and lower back. About 8 months ago, I became my own doctor/physiotherapist/etc. because there was nothing that helped me. I found my own treatment and developed my own rehab. Before winter set in, I got up to 40K cycling trips, and soon after, started swinging heavy kettlebells around. I lost 38 lbs in 3 months - but not due to exercise. Exercise actually burns few extra calories (for the effort involved). You only have to look at normal calorie burn versus the same daily counts when you exercise. Even for heavy exercise days, I only burn a few hundred extra calories. Best weight loss is through fasting (multi-day) with better nutrition.)
In your 40s your spine will start to compress and you’ll eventually lose an inch or so in height. I would not want to make that worse or accelerate it. The weighted belt sounds like a better idea. I’d like to try that out.
Totally, my chiro says that after 50yo they can compress your discs.
There’s only a couple on Amazon and they’re really expensive and in order to get to a higher weight like just 10 pounds. It means the belt size goes up to being extra large? That was on one of them. I don’t know what’s going on there but it doesn’t seem like you can just get any weight you want for your size. On another one, you could get only 10 pounds. I don’t know why there’s no options for weight amount on the belts? we need someone to make a new design
Your videos have been amazing. Thank you so much for these practical tips. I do want more info on how you walk faster, etc.!
Love this one! Thank you so much.
I’ve been using a weighted vest that I bought from Big 5. The vest has removable weights, I bought it several years ago, & use it every day. At first I wore it loose, but after wearing it for a while. It seems to feel better with wearing it tighter around the chest & waist. Wearing it this way it doesn’t bounce while walking. Before buying one TRY it on, & make sure it’s comfortable. You don’t want it to bounce on your body. You’ll get a better fit, if it becomes part of your body.
I wear a T shirt under the weighted vest, then I wear a hoodie or sweat shirt over it, otherwise it looks like I’m wearing some type of tactical vest. Go walk, job, or run, move ;-) enjoy life. Wear GOOD shoes, you don’t want to mess up your feet.
I gotta tell you. I look ridiculous during my walks because I use weighted gloves and I pump my arms like a freak. Lost 76lbs over the corse of last year, learned the front and middle splits, and went from no pull-ups to enough pull-ups to work with. I'm at my original target weight, which all of this for a newbie 33 year old is just great. Anyway, I just found your channel, and I subscribed. I actually have a dead weekend, so imma watch your content all up. My fitness journey has essentially been taking a little something from everybody I watch and choosing who I listen to wisely. I bet this weekend of watching your videos will give me a new goal to chase.
i got a 12lb one and wore it walking today. i can't believe how much harder it was. and to think i actually lost that much weight shocked me as i felt clumsy and was breathing heavily. once i get used it it, i make sew a bag to it so i can carry my dumb bells on it to make it heavier, or just carry a back pack with some water bottles. 30lbs my gosh!
I have the Rogue weighted vest and it distributes the weight well along the rib cage and back, and barely any weight on the shoulders.
Thanks for inspiring video.
I'm 74, 150 lbs and ruck the hills every morn with an extra 70 to 120 pounds.
Shoulder pain is big problem with either weighted vest or back pack. Three solutions.
1. Use horizonal straps to transfer weight carry to your torso.
2. Pad your shoulders. I use shoulder brace with gel inserts duct-taped in, which works but I wish I knew of better shoulder cushions.
3. Carry some weight on a belt (I used W8Fit) and arms. (I have wrist weights and 2 ankles I carry on arms because it feels better than feets)
If can do it, so can you. Hope this helps.
I'm 72 and would definitely not want to meet you in a dark alley! :) 120 pounds?!? Your legs must be as strong as steel beams!
@@Tanguero If you start with just a five pound detergent bottle in backpack, you might surprise yourself. Usual load is 80. One extra tip for avoiding shoulder pain -- belly breathe instead of raising your chest. Good luck.
Be careful of how a vest might compress the disc's in your back...might want to ask your chiro about this.
you could go lighter on the vest so it doesn't impact your shoulder as much, then add ankle and waist weights (2kg each means 8kg total). If you want to load more later, you can add another 4kg to legs, because legs are generally stronger.
For now, I think you could get a good backpack that distribute weights well and throw your weighted vest in there :)
I love these idea! Thank you for the suggestions.
I especially like the idea of tossing the vest in a quality backpack. It’s impressively dense so I’d love to put it to use.
i heard that for long distance things you should not increase the weight on your joints and ankles...
@@bananeneiscraeme If they provide the rationale for their suggestion, you can then assess its relevance to your situation. I presume it might relate to injury prevention, but this is greatly influenced by individual circumstances.
@@g.c955 changes to gait, chronic tendon or ligament aggravation, and muscular imbalances are generally the negatives associated with ankle weights. its generally pretty easy to look at top athletes and see none of them using ankle weights when running as well. you don't need to reinvent the wheel for every car.
The drawback from wearing a weighted vest, especially so heavy, for prolonged periods, is that it'll weight on your spine, and if you're tired and not "on" while you wear it, it may increase the risk of degenerative disks, once you're older, of course. I was advised by a PT to instead use a weighted belt.
So now I use both for about 30 minutes, but try to wear the belt for short hikes and longer periods with extra load, while protecting my degenerative disks in my lumbar spine. I am 62, so no time to mess up anymore!
Any type you recommend, I don't want to injure my herniated disk again!
You hit the nail on the head right there. Training successfully as an older person has EVERYTHING to do with right thinking ( I can only do this if I proceed prudently and steadily, with my goal in mind from the word go) being totally present in the body, no tuning out, no phoning it in, no fantasies or ego driven momentum). One must listen and pay attention to the body wisdom being offered our aging beings or we will be wreckage on the side of the path, gazing longingly towards our destination with only our minds to blame for deciding to play fast and loose with our previously remembered physical prowess. When you see a fit, healthy older person, you are looking at a person who has navigated some challenges and gained some wisdom. May we all rise to the occasion when the time comes.
I bought a 20 lb vest and I’m sorry I didn’t start off with a lighter one. Mine is similar to the one in this video. I may put it in a back pack so the weight is not so bearing down on my shoulders. I’m in my 60’s and I don’t want to hurt myself. If I place the vest around my hips, I’m afraid it will be too much for my hip bones. I’m specifically trying to strengthen my spine because I have osteopenia in my spine and I don’t want it to turn into osteoporosis. One of my hips has osteoporosis and I’m sure rucking will help strengthen all my bones, it’s very important for me to try and reverse this disease so I will have quality of life in my older years. Thanks so much for sharing your experience and tips with weighted vests; I appreciate your time and effort you put into this video.
I have a backpack for my 12lbs cat, I walk him around sometimes lol
I have this vest in the 16 lb version, I weight 175 and it’s pretty snug and evenly distributed. There’s definitely a correlation between your size and the vest size. Generally, you aren’t supposed to go more than 10% of your body weight, especially for any longer exercises like walking. If you haven’t already, maybe give the 12 lb version a shot. If you want more weight add ankle and wrist weights.
Ankle weights interfere with your gait, so be careful about adding weight there.
Loved the video, thank you! I think I am going to try with the backpack/rice or something test before I invest in a weighted vest and see what happens. I still have quite a lot of weight to lose (even though I lost more than 80 pounds) so we will see how it goes!
Howdy.
Excellent video and comments. Espicially from the grunts!
1. Choose route with some give. Soft beach sand best, concrete worst. Soft sand if possible allows barefoot thus ill fitting shoe factor is eliminated.
2. Fox walk method helps efficicy and midigates muscle, joint, and bone issues
3. Avoid carrying boats or a telephone pole in my case. Ask before you step out
4. Expect fatigue for two days if you push it.
Highly recomend if no knee, hip, or torso issues. Good Job.
Learned the benefits and risks with the help from our favorite or hated Uncle who knows a thing or two but let's us find out for ourselves.
Damn! This girl is pretty. 😮 😊
I’ll be 78 this week. I walk with either my 10 or 12 pounder 2-3x a week, 2 miles. I do it with a friend in some beautiful wine country settings. He doesn’t walk very fast, so I do fast, weight-free walking 3x a week on my own. Try getting a rucking backpack - they have a hip band to distribute the weight. GoRuck or other brands. Then you have pockets for your stuff, too. 😊
How did the vest feel resting against your chest? Is there a lot of pressure? I'm wondering if this might be uncomfortable for someone with larger breasts. Wearing it around the lower body is a really good idea.
Thanks for your question! I didn’t find it uncomfortable at all around the chest. It was completely fine for me. But as you can tell, I have quite a small chest so I don’t know if my experience will reflect yours.
I’d still like to find some nice midsection / lower body options for the shoulder reasons I mentioned :)
There are weighted vests that are adjustable, so you can add weight as needed. I happen to own a plate carrier, so I can add weight as needed with whatever I can hang off of it. The nice thing about this particular carrier is I can add weight to the front and back, and position the weights where I want them. Probably not legal in Canada, but if you can get them, pretty handy and durable.
I am not surprised as a woman you preferred weight distributed on your lower body. Aside from the poor design that was created probably by men for men 🙄it makes sense that you favor weight on your lower body. Women have stronger muscles in their guts, hips and legs vs their upper body whereas men it is the opposite. This is also why as a generalisation at the gym men skip voluntarily legs day and women push-ups and arms day. It is their most difficult part respectively.
Thanks for sharing! It makes my feel a lot better about my sad push-ups. 😅 I do LOVE leg workouts in pilates… and dread arm / shoulder ones.
Men's lower bodies are also far stronger than our upper bodies. We are a species born to run after all, not born to go to the gym.
North Gym makes a perfect vest with (2) 14 pound plates - one in the front; one in the back for a total vest weight of 30 pounds. On a two mile walk/ruck, it boosted my heart rate from zone 1 to zone 2 with the same traveling speed as walking unweighted. Now, to remain in zone 2, I have to factor in a 100 yard run every 2 minutes. Progressively intense workouts will lead to the law of diminishing returns, so you have to keep ramping over time.
What’s bizarre about this is that it simulates being seriously overweight, right? And I see a lot of overweight people around with mobility difficulties. The strength effects of the extra weight must be offset by the inflammation problems arising from poor diet (no judgement - supermarkets are designed to feed us bad stuff).
Hi, thanks for sharing sensational ideas to remain fit♥️
there is nothing wrong with the vest, 30 lbs is way too heavy and its too big for your frame
I have CP, so I have poor balance. My walks have to be on a treadmill that way I can catch myself if I trip. I have a death grip on the handrails while keeping my arms relaxed as much as possible so I can still have my natural swag. Lately, I have been walking with a backpack with weights in it. All of my life, I could never wear a backpack, they just throw me back within few steps. With handrails, I decided to give it a shot. You are right, I feel all of those benefits that you mentioned, right on the mark. Just in few weeks, I noticed I was falling less, felt stronger...sometimes feeling like I can take on the world whatever it wanted to throw at me. I have never felt so strong and "powerful". I haven't noticed a uptick yet with my hungriness, but I am going slow and starting off light. It's amazing what a backpack and some weights will do.
I hike carrying kettlebells with barefoot shoes or no shoes. Feels like better overal muscle recruitment and core activation. Works the grip and arms too.
I alternate between 12 and 8 pound vests because 1. I’m small in size and 12 pounds is more than 10% of my body weight. And 2. Because I keep it on longer and get used to it like it’s part of me. Alternating lets me get a bit of relief at 8 pounds and then I go back up to 12 pounds. Likely I’ll get a weighted belt next
Can you share the brand? 12 is also more than 10% for me. I barely weight one hundred
I highly recommend a sweatshirt under the vest (cut off the sleeves if it's too hot). The extra padding of the sweatshirt will help a lot.
I started rucking last Autumn with an 5 kg dumbbell in a rucksack. I slowly increased this to 12.5 kg in a rucksack. At that point my life coach and I felt I was ready for a weighted vest. I thought I could happily use 11.2 kg in the vest ( frustratingly the iron bricks in it are 1.121 kg not just 1 kg which would make it simpler). I immediately found it was harder work and aggravated an issue with my left hamstring. I have since been out with the vest with 6.7kg and that was much easier. Instead of having weights sitting on my chest I only put them in the bottom row so I could breathe more easily. Initially I was worried I had bought the wrong thing but the second walk reassured me. I am amazed you started with 30 pounds but I guess you were fitter than me to start with.
Be careful of how a vest might compress the disc's in your back, especially if you're over 50yo...might want to ask your chiro about this.
Just got a 0-20 kg vest where u can add the weight 1 kg at a time. I’m now walking with 10kg and will work my way up. I do a combo of walking and jogging every day normally 10-15k steps. Looking forward to the progress, thanks for the info 🤞
Which vest did you buy? I’m looking for something where I start with very low weights and increase slowly to 20 pounds (if I get there). Thanks for your help
In the army I got used to 60-70 pounds of gear. Which felt impossible day one but 1 month in it felt normal, 3 months in you did not even think about it. As a skinny teen I never lost weight but added like 20 pounds. Anyway i got this Vest aswell and it certainly strains your shoulders if used for walking. However i think it was made for fitness and more horisontal workouts.
For walking a good backpack probably is the best. Which if worn correctly should distribute most of the load to the waist aswell. :)
I have been rucking for about four weeks and my vest is called a Runmax. I love it. It’s a little bulky, but you can add weight or take weight out. It’s got a place that holds your phone. It looks a little tactical and I do sometimes get odd looks from people, but it is great. I love the flexibility of taking weight in and out to do various exercises. And the weight is distributed in the front and back.
Good job 👍
Many vests aren't made properly
I have that same vest, also 30 lbs, and have the same problems. I used it more for running but found it bounced around way too much, so I ended up tying the front pieces together to make it tighter on my chest. Unfortunately it was not kind on my knees. Now I occasionally use it while working out and during chores.
Laura Croft of Tomb Raider weighed her belt down with two Desert Eagle pistols. Stylish and functional. Thank you for the video.
Haha I suppose I could consider this route..! Laura Croft is definitely a style icon ✨ thanks for sharing
30 lbs is impressive! most of the articles i read said to start with a lower weight. i've been actually searching amazon for the past few weeks for a vest, ill definitely avoid the one you had in the video
Yesss - starting at a lower weight sounds like a smart idea. If you can find something on Amazon that has proper support around the midsection, I’d definitely go for that one. Enjoy rucking and happy holidays! 🌟