Why Bone Health After 40 Matters?
What Happens to Bones After 40?
As women age, estrogen levels naturally decline — especially during and after menopause.
This hormonal shift accelerates bone loss, making bones more fragile and prone to fractures. Without intervention, bone density can decrease rapidly, increasing the risk of osteoporosis and life-altering injuries.
Estrogen plays a vital role in regulating the bone remodeling process — the natural cycle of breaking down old bone and building new bone. When estrogen drops, this balance is disrupted. The body continues to break down bone, but doesn’t rebuild it as efficiently, leading to a loss of bone mass over time.
Women can lose up to 20% of their bone density in the 5 to 7 years following menopause. This makes bones more brittle, increasing the risk of osteopenia (low bone mass), osteoporosis, and serious fractures — especially in the hips, spine, and wrists. These injuries can be life-altering, affecting mobility, independence, and quality of life.
But here’s the good news: bones respond to the stress we place on them. With the right kind of low-impact, weight-bearing exercise — like rucking — you can slow bone loss, maintain strength, and reduce your risk of injury. It’s never too late to start protecting your bones.
Strong Bones. Stronger You.
Build bone density naturally with Wild Gym’s rucking system for women 40+.
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Low-impact, weight-bearing exercise
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Bone-strengthening results at any fitness level
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Designed specifically for women 40+
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Boosts balance, posture, and joint stability
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Supports hormonal health and active aging
Why Rucking Works?
THE SECRETS TO BUILD BONE STRENGTH
#1: Simple, Daily Walking
Walking is already one of the healthiest habits — and when you add a ruck, it becomes a powerful bone-strengthening tool. You don’t need to change your entire routine to start seeing results.
Whether you're walking the dog, exploring a trail, or just going around the block, rucking turns daily movement into a purpose-driven fitness practice that supports long-term bone health.
#2: Weight-Bearing Movement
Rucking gently loads your spine, hips, and legs with weight as you move, stimulating your bones to stay strong and adapt to the demand. It’s one of the most natural and effective ways to support bone density without needing a gym.
Unlike high-impact exercises, rucking offers the benefits of resistance training without the risk of joint strain or overexertion. It’s a safe, sustainable way to challenge your body and build lasting strength.
#3: Bone + Muscle Strength
Each step helps reinforce your skeletal structure while building lean muscle — supporting better balance, posture, and long-term health.
Rucking helps preserve and rebuild the very tissues that protect your body as you age — bones and muscles. With consistent practice, you'll notice improved posture, better balance, and more physical confidence.
Your Bone-Strengthening System
Rucking is low-impact strength training that involves walking or hiking with weight.
No. That is a myth. Rucking makes your back stronger. Injuries occur from carrying weight with bad form which is why you should use the wild gym Ruck which is specifically designed for Rucking.
No! Regular backpacks are NOT meant to carry weight and can cause severe pain and/or injury. The wild gym Ruck is specifically designed to carry weight safely and comfortably. This helps you stay consistent and carry weight safely.
Start with 10-20 pounds and slowly increase the weight from there. We sell Weight Plates that fit perfectly into our Rucking Pack.
If you're new to exercise or just getting off the couch start with 1-2 Rucks per week. If you already workout and/or walk regularly start with 3-4 Rucks per week. Either way - start with shorter Rucks and slowly increase the distance.
YES! Rucking burns at least 3 times as many calories as walking and is one of the best and safest ways to lose weight.
YES! Fits laptops up to 15.5" x 10".
Hip Belts are sold separately and can easily be added to you Ruck purchase. (The COMPLETE RUCK BUNDLE does have a hip belt included.)
JOIN THE WILD GYM COMMUNITY
Connect with Women 40+ Prioritizing Strength, Mobility, and Bone Health
Our private Facebook group is where women like you share progress, stay motivated, and get real-time support from the Wild Gym team. Whether you're new to rucking or building consistency, you’ll feel right at home.