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# The Carry Launches a Weighted-Vest Training Program for Women, Starting With 12 Weeks of 'Hi, Muscles'
- URL: https://www.beautifullychaoticlife.com/the-carry-method-weighted-vest-training/
- Published: 2026-10-29T15:38:22.000Z
- Updated: 2026-11-05T22:04:16.000Z
- Description: Weighted-vest brand The Carry has partnered with sports scientist Roma van der Walt on The Carry Method, a longevity-focused program launching in January 2027.
- Author: Tabitha Holman
- Tags: Wellness, #surfacing, #incoming

Weighted vests went from niche to everywhere this year, especially among women thinking about strength and bone health in their 30s, 40s and beyond. The problem, as plenty of new owners have discovered, is that the vest does not come with instructions. Most of us put it on, go for a walk, and wonder what comes next.

On October 28, Seattle brand **The Carry**, which makes a patent-pending modular 20-pound vest designed for women's bodies, announced an answer: **The Carry Method**, a structured training program built with sports scientist **Roma van der Walt, MSc**. It launches in **January 2027**, and early access is open now.

## Who built it

Van der Walt is a former professional athlete and the founder and CEO of Vitelle, a health platform built around female physiology and performance data. She joins The Carry as founding fitness advisor and architect of the method. "Most midlife women don't need more intensity," she said in the announcement. "They need consistency, load that progresses, enough recovery, and a plan that fits into a real week."

Co-founder and CEO Esther Sedgwick said the idea came from the brand's community events, where women "light up the moment we added strength programming." Unless you have a personal trainer, she pointed out, nobody teaches you how to actually use a vest to get results.

## How "Hi, Muscles" works

The first program, **"Hi, Muscles,"** is a 12-week body composition plan aimed at building lean muscle and reducing fat. It runs in two six-week phases. Phase one lays a base of strength work plus weighted interval walks based on established formats: Japanese interval walking, the Norwegian 4x4 and ladders. Phase two moves to combined movements, then shorter rest periods, then power, with heavier, lower-rep days alternating with lighter, higher-rep ones.

The schedule is realistic. The Carry lists up to five training days a week, made up of three strength sessions of under 40 minutes and two cardio sessions, plus two full rest days. Beginners can start with two strength sessions. You need a weighted vest, a pair of dumbbells and a sturdy bench or plyo box, and you can train at home, outside or at the gym. Each week ends with a **BAM Check-In** that tracks balance, aerobic capacity and mobility, so progress is measured by what your body can do rather than only by the scale.

The method rests on six principles, including "We don't overexert, we overload progressively" and "We prioritize a healthy nervous system."

## What's next

A second program, **"Strong Bones,"** is in development. It adds jump training and focuses on loading for bone health, which is the part many women in perimenopause and menopause are most curious about. Pricing for both will be announced before launch, and you do not need The Carry's vest to follow along: the brand says the method works with any weighted vest.

## Before you start

The Carry itself recommends talking to your healthcare provider before starting a new exercise program, especially if you are pregnant or postpartum, managing an injury or a health condition, or taking medication, including GLP-1s. If you have joint, back or pelvic-floor issues, a physical therapist is worth a visit before you load up. Start lighter than you think you need to. Sign up for early access at [thecarry.co/method](https://thecarry.co/method?ref=beautifullychaoticlife.com).

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