Introduction
Walking with weight is one of the most powerful ways to build strength, improve balance, and stay healthy as you age. At RuckWise, we call this practice Load Striding—a smarter, safer evolution of rucking designed especially for adults over 50.
But if you’re new, you might be asking: How do I start? How much weight should I carry? Do I need special gear?
This guide gives you the basics so you can take your first steps with confidence.
Why Start Load Striding?
Load Striding combines the accessibility of walking with the benefits of resistance training. It’s simple, natural, and doesn’t require a gym membership. Here’s what you get from even short sessions:
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Stronger bones and muscles → protects against osteoporosis and age-related muscle loss.
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Lower blood pressure → a proven way to support cardiovascular health.
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Better balance → reduces risk of falls, one of the leading causes of injury as we age.
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Sharper mind → strong legs are linked to better brain health.
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Confidence → walking tall with weight builds presence and self-belief.
The best part? Anyone can start—at any age.
Step 1: Choose the Right Rucksack
Your pack is the foundation of Load Striding. The wrong bag can strain your shoulders, throw off your posture, or cause discomfort. The right one feels like an extension of your body.
What to look for:
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Ergonomic design → padded straps, snug fit, weight carried high.
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Capacity ~30L → enough room for bottles and essentials, not oversized.
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Multiple compartments → keeps weight stable and organized.
👉 At RuckWise, we recommend an ergonomic 30L rucksack included in the Starter Kit, tested for safety and comfort.
Step 2: Load with Reused Plastic Bottles
Traditional rucking uses heavy steel plates or sandbags. Load Striding uses reused plastic water bottles filled with water—and for good reason:
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Affordable: No need to buy extra weight equipment.
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Adjustable: Add or pour out water depending on your strength level.
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Safe: No risk of injury from dropping steel or damaging your rucksack.
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Green: Reusing bottles reduces plastic waste and keeps things simple.
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Practical: Easy to empty and refill as you progress.
Beginner guideline: Start with 5–10% of your bodyweight. For example, if you weigh 70 kg, begin with 3.5–7 kg of water weight spread across bottles.
Step 3: Walk Tall With Good Posture
Posture is the difference between a safe, powerful stride and back pain. The goal is to walk with the load, not against it.
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Keep your shoulders back and down, not rounded.
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Engage your core to protect your spine.
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Keep most of the weight above your waistline.
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Take natural, steady strides—no rushing.
👉 Trekking poles help enormously here. They keep you upright, protect your joints, and turn walking into a full-body workout.
Step 4: Use Trekking Poles
This is where Load Striding stands apart. We don’t just recommend trekking poles—we strongly encourage them.
Why? Because they:
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Improve balance and stability, especially on uneven ground.
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Reduce joint stress by sharing the load with your arms.
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Encourage upright posture instead of leaning forward.
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Engage your upper body, transforming a walk into a full-body workout.
Quick setup tip:
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Adjust so your elbows bend at 90° when gripping the poles.
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Use wrist straps to save grip strength.
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Plant poles opposite your stride (left foot + right pole).
Step 5: Start Small and Progress Gradually
Don’t try to conquer a mountain on day one. Start short, build consistency, then grow.
Beginner plan:
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First week: 15–20 minutes, 2–3 times per week.
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Weight: 5–10% of body weight.
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Pace: Comfortable conversation pace.
Gradually increase time before weight. For most beginners, moving up to 30–45 minutes per session over a few weeks is a safe progression.
Step 6: Pick the Right Terrain
Where you walk matters. Start where you feel comfortable, then explore more variety.
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Parks & trails → softer ground, less impact, calming nature.
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Urban routes → convenient, great for consistency.
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Hills → extra strength challenge (but add gradually).
The key is to choose places that feel safe, enjoyable, and repeatable.
Step 7: Make It a Habit
Like any new practice, consistency is everything. Here are a few tips to stay motivated:
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Schedule it. Treat your Load Strides like appointments with yourself.
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Find a Tribe. Walk with friends or join the Load Striders community.
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Track progress. Note distance, time, and how you feel.
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Celebrate small wins. Every stride counts.
The Safety Checklist for Beginners
✅ Keep weight between 5–10% bodyweight to start
✅ Use trekking poles for posture and balance
✅ Place bottles high and close to your back
✅ Walk with shoulders back, core engaged
✅ Start with short sessions (15–20 min)
✅ Increase gradually—time before weight
Why a Guide Helps
You can absolutely start Load Striding today with these steps. But if you’d like a structured, week-by-week progression with illustrated posture guides, safety checklists, and practical tips—
👉 [Download the Free Starter Guide] and get everything you need to begin confidently.
Conclusion
Starting Load Striding is simple: the right pack, reused bottles filled with water, trekking poles for support, and a focus on posture and gradual progress.
It’s not about toughness—it’s about building strength for life.
With each stride, you’ll be building stronger bones, healthier blood pressure, better balance, sharper thinking, stronger muscles, and more confidence.
That’s the Load Striding way.
👉 Take your first step: [Download the Free Starter Guide] today.