Welcome to the Walk Club! Here’s our free, gentle four-week plan to take you from your very first weighted walk to feeling confident and strong. Print it, stick it on the fridge and tick off each walk as you go.
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Before you start
- Your weight: about 5% of your body weight, usually 6 to 10 lb (3 to 4.5 kg). How to work it out.
- Your gear: a weighted vest, a rucking pack, or simply a sturdy backpack. Not sure which?
- Your shoes: supportive, cushioned walking shoes.
- Your walks: three a week, with at least one rest day between them.
Week 1: Getting comfortable
Starting weight · 15 to 20 minutes · flat ground
Walk at a relaxed, comfortable pace. The goal this week is simply to get used to how the weight feels. Notice where it sits and adjust the straps until nothing bounces or rubs.
Walk 1 ☐ Walk 2 ☐ Walk 3 ☐
Week 2: A little longer
Same weight · 20 to 30 minutes · flat ground
If week one felt good, add 5 to 10 minutes to each walk. Keep chatting pace: you should be able to hold a conversation.
Walk 1 ☐ Walk 2 ☐ Walk 3 ☐
Week 3: Adding a gentle hill
Same weight · 25 to 30 minutes · include a slope
Keep the time and weight the same, and include one or two gentle slopes. Take shorter steps going uphill and stand tall.
Walk 1 ☐ Walk 2 ☐ Walk 3 ☐
Week 4: A touch more weight
+1 to 2 lb (0.5 to 1 kg) · 20 to 30 minutes · flat ground
Only if everything feels easy. Add a small amount of weight and go back to flat routes for a few walks while your body adjusts. Not ready? Repeat week 3. There’s no rush.
Walk 1 ☐ Walk 2 ☐ Walk 3 ☐
After week four
Keep changing just one thing at a time: a little more time, a hillier route, or a little more weight. A common rule of thumb is to increase by no more than about 10% a week. Many women settle somewhere around 10 to 15% of their body weight for regular walks, but there’s no need to go heavier if what you’re doing feels good.
Listen to your body
Tired muscles are normal. Pain is not: if something hurts, take the weight off and rest. Please check with your doctor or physiotherapist before starting if you have osteoporosis or osteopenia, back or neck problems, joint pain, a heart condition, are pregnant, or are recovering from an injury.
Gear to get you started
Our current favourites for beginners:
IllustrationBest overall BAGAIL Adjustable Weighted Vest (U-Neck)
A soft, X-shaped vest with a comfortable U-neck that starts at just 4 lb and grows in 1 lb steps, which makes it ideal for building up gently.
- Pro: Starts at 4 lb, with six 1 lb iron-sand bags to add as you get stronger
- Pro: Body-hugging X-shape and U-neck designed to relieve pressure
- Pro: Large front pocket fits a big phone, plus 360° reflective strips
- Con: Neoprene can feel warm on hot days
- Con: Each version only adjusts within its own range, so pick the right one
IllustrationMost adjustable Sportneer Adjustable Weighted Vest
The most flexible vest here: nine small removable weights spread across front and back pockets let you go from as little as 2 lb up to 18 lb.
- Pro: Can start as light as 2 lb, ideal if you’re new to exercise
- Pro: Weights spread across 4 front and 5 back pockets for balance
- Pro: Take the weights out and the vest is washable
- Con: Shoulder and waist straps take a little setting up the first time
- Con: Neoprene can feel warm in summer
IllustrationBest rucking pack Polyfit Rucking Backpack 2.0
A purpose-built rucking pack with a clever side-loading pocket that locks a weight plate high and tight against your back. It fits smaller frames better than most.
- Pro: Side-loading plate pocket with internal buckle keeps weight from shifting
- Pro: Sized for XS to L frames, so it doesn’t swamp petite women
- Pro: Padded shoulder straps, sternum strap and breathable back panel
- Con: No hip belt for heavier loads
- Con: Weight plates sold separately
- Con: Can feel snug on tall, broad-shouldered frames