Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health

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In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond.

Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks.

We also dive into:

• Why rucking is powerful for fat loss without overtraining
• How outdoor exercise and walking with weight can reduce stress and anxiety
• The importance of proper footwear and gear for injury prevention
• How rucking can be a social activity that builds consistency
• Common myths about exercise, weight loss, and “needing more intensity”
• How women over 35 can use rucking to support bone density and long-term health

Kayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts.

If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness.

Connect with Kayla:

Website: https://kaylagirgenrd.com/

TikTok: https://www.tiktok.com/@kaylagirgenrd

Facebook: https://www.facebook.com/kaylagirgenrdld
Instagram: https://www.instagram.com/kaylagirgenrd/
YouTube: https://www.youtube.com/@kaylagirgenrd

LinkedIn: https://www.linkedin.com/in/kaylagirgen/

Buy her brand new book here! —> https://amzn.to/3LZTMB2