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It’s the first question almost everyone asks, and the answer is reassuringly simple: start lighter than you think. Here’s how to pick your first weight, and how to build up without sore shoulders.
The short version
- Start with about 5% of your body weight, usually 6 to 10 lb (3 to 4.5 kg).
- Walk 15 to 20 minutes on flat ground, two or three times a week.
- Change one thing at a time, and add no more than about 10% a week.
Why start so light?
Your muscles adapt quickly, but tendons, ligaments and the small muscles that keep you steady take longer. Adding weight to every step also changes how your feet, knees, hips and back share the load. Starting light gives your whole body time to adjust, so you finish walks feeling good rather than sore.
Trainers and physiotherapists commonly suggest beginning with roughly 4 to 8% of body weight for a vest or pack. We use 5% as an easy middle ground to remember.
Find your starting weight
| Your body weight | A good first weight |
|---|---|
| 120 lb (54 kg) | 6 lb (2.7 kg) |
| 140 lb (64 kg) | 7 lb (3.2 kg) |
| 160 lb (73 kg) | 8 lb (3.6 kg) |
| 180 lb (82 kg) | 9 lb (4.1 kg) |
| 200 lb (91 kg) | 10 lb (4.5 kg) |
| 220 lb (100 kg) | 11 lb (5 kg) |
Quick maths: multiply your weight by 0.05. So 150 lb × 0.05 = 7.5 lb, or 68 kg × 0.05 = 3.4 kg.
When to start even lighter
Go for 2 to 5 lb (1 to 2 kg), or simply walk with an empty backpack for a week or two, if any of these apply:
- You’re new to regular exercise or returning after a long break.
- You have knee, hip, back or neck niggles.
- You’ve been told you have osteopenia or osteoporosis (please check with your doctor first).
- You’re recovering from an injury or illness.
How to build up
Once your starting weight feels easy, you have three dials to turn: time, terrain (hills) and weight. Turn only one at a time.
- First, go longer. Add 5 to 10 minutes per walk until you can comfortably do 30 to 45 minutes.
- Then add hills. Keep the weight the same and include gentle slopes.
- Then add weight. Increase by 1 to 2 lb (0.5 to 1 kg) at a time, and go back to shorter, flatter walks for a few sessions.
Many women find a sweet spot for regular walks somewhere around 10 to 15% of their body weight. You don’t need to go heavier than that. Walking more often or for longer can be just as valuable as carrying more.
Signs you’ve gone too heavy
- You find yourself leaning forward or shortening your stride.
- Your shoulders, neck or lower back ache during or after the walk.
- You’re too out of breath to hold a conversation on flat ground.
- You feel sore for more than a day or two afterwards.
If any of these happen, drop back to your previous weight for a week. Pain, as opposed to normal tiredness, is a signal to stop and rest.
Why adjustable gear makes this easier
Because you’ll be adding weight gradually, a vest or pack with removable weights saves you buying a second one in a few months. When you compare options, look at the lightest setting as well as the heaviest: some vests start at 10 lb or more, which is too heavy for many beginners.
Our favourite adjustable options:
BAGAIL Adjustable Weighted Vest (U-Neck)Best overallCheck price →
Sportneer Adjustable Weighted VestMost adjustableCheck price →
BAGAIL Comfort-Fit Weighted Vest for WomenBest women’s fitCheck price →
Quick questions
My vest is 20 lb. Can I still use it?
Yes. Take out some of the weights if it’s adjustable. If it isn’t, wear it for short walks of 10 minutes or so and build up the time very gradually.
Should I weigh my backpack?
It helps. Stand on the scales with and without your loaded pack and subtract the difference. Water bottles are handy: one litre weighs about 1 kg (2.2 lb).
Is heavier always better?
No. More weight also means more strain on your joints. Walking regularly with a comfortable load beats occasional walks with a heavy one.
This guide is general information, not medical advice. If you have a health condition, please talk to your doctor or physiotherapist before you start.