Your first weighted walk should feel easy, almost too easy. Here’s a simple checklist for before, during and after, so it goes smoothly and leaves you wanting more.
Before you go
- Pick a light load. About 5% of your body weight, or less if you’re new to exercise. See the chart.
- Choose a familiar, flat route of 15 to 20 minutes, ideally a loop so you’re never far from home.
- Wear supportive, cushioned shoes. Save minimalist or worn-out trainers for another day.
- Wear a layer less than usual. Carrying weight warms you up quickly.
- Bring water and your phone.
Put it on properly
How the weight sits makes a huge difference to comfort.
- Weighted vest: tighten the side straps until it’s snug but you can still breathe deeply. Jog on the spot for a few seconds. If it bounces, tighten a little more.
- Backpack: put the weight high and close to your back, wrapped in a towel so it can’t shift. Tighten the shoulder straps so the pack sits high, and do up the chest strap and hip belt if it has them.
- Check your shoulders: nothing should dig in or pinch. Adjust before you set off, not ten minutes in.
On the walk
- Stand tall with your shoulders relaxed and down, as if someone is gently lifting the top of your head.
- Keep your normal stride. No marching or leaning forward.
- Walk at a pace where you could still chat. This isn’t a race.
- Let your arms swing naturally.
- Check in with your body every few minutes. Anything rubbing or aching? Adjust or slow down.
Afterwards
- Take the weight off as soon as you’re home. Don’t sit around in it.
- Drink some water and do a few gentle stretches for your calves, hips and shoulders.
- Jot down the weight and time so you can see your progress.
- Notice how you feel the next day. A little muscle tiredness is normal. Joint pain or soreness lasting more than two days means go lighter next time.
When to stop
Take the weight off and rest if you feel sharp pain, dizziness, chest discomfort or unusual breathlessness. If you have a health condition, check with your doctor or physiotherapist before starting.
What’s next?
If your first walk felt good, aim for two or three weighted walks a week with rest days between. Our free 4-week starter plan shows you exactly how to build up from here.