The Carry® Method
Longevity training built around the load you wear: weighted walks and strength sessions that progress in small steps, designed by sports scientist Roma van der Walt, MSc, for women’s physiology.
Early access to our body composition program in January 2027.
Weighted vests are everywhere. But nobody's teaching you how to use them to get results.
Weighted vests went mainstream. The training didn't. Most women never get past walking in them. Research points to two things that drive results: how much you carry relative to your bodyweight, and what you do while you're wearing it. Our method answers both, with load that increases in small steps and sessions that combine weighted walks, intervals and strength training.
Overload, don’t overexert.
Load goes up in small steps. Heavier days alternate with lighter ones, and recovery is programmed in, not left to chance.
Train for the long game.
Each phase builds on the last. Progress is measured by what your body can do: strength, balance, aerobic capacity and mobility.
Load you wear, anywhere.
Hybrid loaded conditioning pairs weighted interval walks with strength work, so you get cardio and resistance from one piece of equipment. At home, outside or at the gym.
Meet Roma van der Walt, MSc
Founding Advisor and Architect, The Carry Method
Roma is a sports scientist, a former professional athlete, and the founder and CEO of Vitelle, a health intelligence platform built around female physiology and performance data. She’s also a mom, which means she lives the exact tension we built The Carry to solve: knowing what your body needs, and never having enough hours in the day to get it all in.
Roma leads the science and programming behind our method, starting with our first program, Hi, Muscles, and advises The Carry across the business.
“Most midlife women don’t need more intensity. They need consistency, load that progresses, enough recovery, and a plan that fits into a real week. That’s what we built.”Roma van der Walt, MSc
“At our community events, we saw women walking in their vests and lighting up the moment we added strength work. Unless you’ve trained with a personal trainer, or as an athlete, you haven't learned how to use a weighted vest for longevity or performance. The Carry® Method changes that.”
Esther Sedgwick, Co-founder and CEO, The Carry
Hi, Muscles
A 12-week program designed to help you build lean muscle while reducing fat, on a schedule a real week can hold.
Build the base
Foundational strength plus weighted interval walks based on established formats: Japanese interval walking, the Norwegian 4x4 and ladders.
Get stronger
Combined movements first, then shorter rest periods, then power. Heavier, lower-rep days alternate with lighter, higher-rep days.
The BAM Check-In
Balance, aerobic capacity, mobility. Improve balance, aerobic capacity and hip mobility, plus at least two full rest days.
The Carry Method is a great fit if…
You're short on time, and want to maximize your results with hybrid training–whether you’re returning to strength training or have been at it for years.
You own a weighted vest and want more from it.
You’ve walked in it. Now you want a plan that tells you how much to carry, when to add load and what to do with it on. Our method works with any weighted vest, but was specifically designed for The Carry.
You want to gain muscle and lose fat.
This is body recomposition, not just a lower number on the scale. Progressive strength and loaded conditioning are designed to shift the ratio toward more lean mass and less fat.
You’re on a GLP-1.
When weight comes off quickly, up to 40% can be lean mass. Resistance training is one of the main tools clinicians recommend to help preserve it. Our body composition program gives you a progressive strength plan to pair with your treatment and your provider’s guidance on protein.
Talk to your healthcare provider before starting a new exercise program, especially if you’re taking medication, are pregnant or postpartum, or are managing an injury or a health condition.
Sign up today for early access.
You don’t have to wait for launch to start.
- Free program overview Get a sneak peek at Hi Muscles, including the 12-week structure, weekly workouts, and training progression.
- Early access to Hi, Muscles our body composition program before it opens to everyone in January 2027.
- First word on what’s next, including Strong Bones, our bone health program, and launch pricing.
- We celebrate female strength.
- We train for the long game.
- We embrace community.
- We prioritize a healthy nervous system.
- We don’t overexert. We overload progressively.
- We acknowledge that we carry more than physical load.
Strong Bones
Hybrid Loaded Conditioning plus jump training, built around the training principles linked to bone health. In development now. Early-access members hear first.
Questions
Do I need The Carry Weighted Vest?
No. Our method teaches you to train with any weighted vest. It’s designed around The Carry, a modular vest built so you can add load as you get stronger.
What equipment do I need?
A weighted vest, a pair of dumbbells and a sturdy bench or plyo box.
How much does Hi, Muscles cost?
Pricing for our body composition program will be announced before launch, and early-access members hear it first.
How much time does it take?
The program includes up to five training days a week - 3 strength sessions under 40 minutes, two cardio sessions per week, and two full rest days every week.
Beginners can start with two strength sessions, and everyone can move through the program at their own pace.
I’m new to strength training. Is this for me?
Absolutely. Our videos guide you through proper form and mechanics for each exercise. Load increases in small steps, and recovery is built in.
As always, if you are managing a health condition check with your doctor or care team before starting a new exercise program.
I’m taking a GLP-1. Can I do this program?
Strength training is commonly recommended alongside GLP-1 medications. Check with your prescriber before you start, and ask about your protein needs.
Sign up for early access
Sign up for early access to our body composition program "Hi, Muscles". We'll also send a full program overview.
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