I started at 1 pound..went up 1/2 pound every few days..at 5 pounds I stayed for a week or so..then added 1/2 pound etc. now I’m at 10 (you’re supposed to do 10% of body weight, which is 12 for me, so I have a bit to go!) just don’t start too heavy or go too fast, you can end up with injuries that you don’t want! The research I saw says 7500 steps is best for all conditions..so I have my fit counter set for that. If I get near the end of the day and see that I am short on steps, I’ll just march in place while watching TV in the evening. I use the vest while I vacuum etc.. and doing squats and other exercises. I end each session daily with Sara Meeks decompression exercises which are a dream come true. I think the vest is an excellent addition to a program to help, as muscle stressors are huge help. I’m going to start Loren Fishmans 12 exercise yoga series which seems to show results too.
If you have not tried the Sara Meeks exercises (there are several) you are missing out! Really great! They look simple, but wow..
Best of luck and health