A new fitness trend is capturing the attention of women worldwide—including in Thailand: rucking, or walking while wearing a weighted vest. Data indicate that sales of weighted vests have surged by over 50% globally in the past year, reflecting a growing appetite for this low-impact, strength-boosting exercise (Axios). Advocates claim rucking offers a unique blend of strength training and cardiovascular benefits with minimal joint stress, making it particularly appealing for women seeking a practical and effective way to improve their health.
Rucking, originally inspired by military training, entails carrying weighted packs or vests during walks or hikes, transforming daily movement into a full-body exercise. For Thai women, who often juggle work, family, and community responsibilities, rucking offers a flexible, time-efficient workout that can be integrated into regular routines—whether strolling through Lumpini Park or navigating the neighborhood. This democratization of fitness aligns with the growing global movement promoting accessible, strength-based activities for all ages and body types (Forbes).
Medical and fitness experts emphasize rucking’s benefits, especially for women at risk for osteoporosis—a condition affecting millions of Thai women, particularly post-menopausal individuals. Wearing a weighted vest during walks has been shown to not only increase calorie burn and muscle engagement, but also to stimulate bone density, an essential factor in reducing fracture risk as women age. As a certified personal trainer cited in Women’s Health explained, “Wearing a weighted vest can make walking, stair climbing, and even chores more effective for bone density without gripping weights. It’s an accessible way to strengthen both muscle and bone, especially for older adults or those new to resistance training” (Women’s Health). Such low-impact, functional movement is critical in a society where sedentary lifestyles are contributing to rising rates of chronic disease.
Orthopedic specialists have also weighed in on the advantages of weighted vests over traditional rucking backpacks. According to a leading sports medicine expert at a prominent New York hospital, “Weighted vests distribute force more evenly across the torso, reducing strain on the lower back compared to rucksacks. This makes them safer for most people, especially for those susceptible to back pain, as long as the vest is fitted and weighted appropriately” (New York Post). Experts also note that weighted vests can be easily adjusted for weight and fit, catering to different body shapes and fitness levels. This flexibility is vital for Thai women, whose needs span from young professionals seeking efficient exercise to grandmothers wanting to maintain independence and mobility.
The remarkable surge in global sales of weighted vests—from affordable basics costing THB 1,200 to elaborate designs upwards of THB 9,000—demonstrates the commercial momentum behind the trend (Axios). Major sports retailers across Bangkok, Chiang Mai, and other urban centers now stock various styles, including those designed specifically for female body contours, ensuring comfort and support during prolonged use. A leading trainer emphasizes, “Consider starting with lighter vests, around 1.4 to 4.5 kilograms, especially if you’re new to resistance training. Adjust gradually as your strength increases to avoid unnecessary joint or back strain” (Women’s Health).
Research from the exercise science field corroborates these practical benefits. Current studies, including a 2024 meta-analysis in the Journal of Strength and Conditioning Research, confirm that walking or exercising with a weighted vest increases energy expenditure up to 15% compared to unweighted activities, develops lower body muscle strength, and supports cardiovascular endurance. Moreover, studies highlight improvements in balance and posture, critical for preventing falls in peri- and post-menopausal women (mtsobek.com). However, experts urge caution for those with existing joint or spine issues, advising anyone with osteoporosis or arthritis to consult a doctor before beginning a rucking regimen (New York Post).
For many women, the appeal of rucking and weighted vests lies in their adaptability. Whether added to brisk walks in a public park, daily errands, or even housework, rucking can transform otherwise routine activities into opportunities for physical development. Some Thai fitness communities have even started organizing group rucking events, echoing the popularity of walking clubs and aerobics sessions that have long been social fixtures in urban Thailand.
This growing trend reflects broader shifts in women’s attitudes towards body image and health. As one Bangkok-based sport science academic notes, “The conversation is shifting from exercise purely for weight loss toward strength, functional independence, and longevity. For Thai women, whose traditional roles emphasize caregiving, investing in personal strength can be a form of empowerment.” The social media popularity of rucking—boosted by influencers and well-known trainers—demonstrates how fitness is becoming a more inclusive and body-positive pursuit.
Historically, Thailand’s exercise culture was dominated by activities such as yoga, Muay Thai, and aerobic dance, reflecting a mix of traditional values and imported trends. Rucking’s military origins also resonate locally, given the prominence of physical fitness in Royal Thai Armed Forces training and national education. However, today’s version is more accessible, blending modern wellness values with the community-oriented spirit of walking markets and temple festivals.
Looking forward, experts predict the rucking trend will continue to evolve, especially as products become more specialized for diverse populations. There is increasing interest in adding wearable technology—such as smart sensors—to weighted vests for real-time tracking of heart rate, posture, and calories burned. For Thailand, with its urban air quality challenges, fitness professionals also emphasize the importance of choosing safe environments for outdoor rucking—early mornings, parks, or even indoor malls.
For Thai readers considering incorporating rucking into their routines, here are key tips: start light, listen to your body, and gradually increase the vest’s weight. Join group walks or community events to stay motivated and learn best practices. Always prioritize comfort and fit, especially for those with smaller frames. And for older adults or anyone with pre-existing health conditions, consult a qualified health professional before starting. Ultimately, rucking and weighted vest walking offer an evidence-based, empowering avenue for Thai women—and all Thais—to invest in lifelong strength and wellbeing.
Source references:
- Axios: Rucking: Why women are wearing weighted vests
- Women’s Health: The Best Weighted Vests For Women 2025
- New York Post: This fitness trend is better than rucking for staying in shape
- Forbes: Stronger, Not Smaller: The New Era Of Women’s Fitness
- MTSobek: What is Rucking? Why you should pay attention to this new fitness craze