The free 4-week plan
Start strength-walking, one week at a time
A free plan for women who want to start walking with a weighted vest or a ruck, safely and steadily. We start together on January 4, 2027.
Get the free plan
Reviewed by a physical therapist. Starts at 5–10 lb. No gear required for week one.
What's in it
- A simple walk schedule for each of the four weeks
- How much weight to add, and when (starting at 5–10 lb)
- Form and fit tips for vests and packs
- Weekly coaching emails and a community of women starting together
Who it's for
- Women who want stronger bones and muscles and already walk, or want to
- Beginners: no gear is required for week one
- Women 35 to 60 and beyond who want a gentle, steady start
Pregnant, postpartum, or living with osteoporosis, back, hip, knee or pelvic floor issues? Talk to your doctor or a physical therapist before you add weight.
Your four weeks
Week 1
Walk without added weight and find your rhythm.
Week 2
Add your starting load for a few short walks.
Week 3
Build time or weight, one small step at a time.
Week 4
Finish strong and choose what comes next.