Start here: train with a load
Training with a load means one rule above all: change one thing at a time (weight, time, pace or hills) and repeat any week that leaves you sore. These guides take you from your first loaded walk to real strength work.
- First 4 weeks: How to start rucking after 35, with a week-by-week plan.
- Loaded carries: Farmer’s carry weight after 40, with a starting chart and a 6-week plan.
- Wearing the weight: Weighted vest walking: how heavy, how long, and is it safe?
Plan your sessions with free tools
- Ruck weight calculator: a cautious starting load and a 6-week progression.
- Rucking pace converter: what’s a good pace and how long your route takes.
- Rucking calorie calculator: why a hill beats a heavier pack.
Want it on paper? Download the free 4-week Start Carrying plan.
