r/backpacking • u/EducationalSyrup6869 • 2d ago
Wilderness How the hell do people carry 20lb+ packs?
I went camping a few days ago and Jesus Christ, I know I'm out of shape but my god, my base weight is 10.2lb, I bought a really nice UL kit and I have everything I need. I decided to take 4L of water because I didn't know if there was going to be water sources in the area, and well, my pack ended up being around 18 lbs, 1 mile in and I was regretting the whole thing so bad, I really need to get in shape but even then, 18 lb just feels so uncomfortable, and I see people with 30 lbs+ packs sometimes, what the hell?
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u/drAsparagus 2d ago
Lol, yeah, you got it right....if 20lb pack wears you out in one mile, you're definitely not in shape. Get out and move more and more often.
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u/MeHoyMinoy_69 2d ago
I'm far from "fit" but carried a 45ib and 35ib load 30+ miles. Not easily, but it didn't feel like it was gonna die or anything either. If they can't do a 20ib bag...that's rough
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u/KentV9999 2d ago
Same here. With a well fitting pack, 35lbs total weight isn’t too bad for a few days keeping mileage reasonable. We just did 3 days, about 30 miles and I’m far from in great shape and was quite do-able. (Although to be fair elevation gain is a key factor.. I can do pretty well on reasonably flat ground, but 2000ft+ elevation gain per day is a tougher ask)
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u/MeHoyMinoy_69 2d ago
I have to point out both trips were with a not well fitted pack in my case. Had a torso size L but needed an XS and just dealt with it. Thankfully my buddy fit the L great and I sold it to him and got the size I needed. Now we have matching Flash 55s 😀
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u/bozhodimitrov 2d ago edited 2d ago
I've saw people doing 100lbs in the mountains like bosses and I was like, wtf they have issues with 20lb 😅
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u/Vonmule 2d ago
The guy who taught me backpacking used to guide a lot of trips. He was an old school guy and would carry extras in case someone forgot or broke something. He carried a 110lb pack at age 74 and at 11000ft and made it look easy.
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u/bozhodimitrov 2d ago
I also know an older 60 yo man that can do similar - maybe not 100lbs but he could carry at least 50 without issues at high altitude 2000+ m (6500+ feet) Great physical condition for such age, total respect for people like him, because they give us an amazing example that life is worth living in a healty manner in order to experience to the fullest for longer 🤘
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u/joelfarris 2d ago edited 2d ago
My favorite Kelty 80L pack weighs about ~55 lbs most of the time with just the regular stuff in it, but it has the room to get heavier if I need to bring a six pack up the mountain for the gang to enjoy.
I have another pack that used to be my favorite, but one day I was cleaning it out and decided to weight it by itself. 12.5 lbs empty. It's an external nylon flex-frame with a huge rectangular top opening, that I suspect could hold about 100 L. I can't believe I was hiking around with that much unneeded weight on my shoulders without thinking about it. Used to use it a lot for motorcycle packcamping too, cause it held everything for a week and then some, and sat perfectly weightless on the seat behind me. But then the motorcycle died, so now it's in the closet.
As you get older, you sometimes reevaluate your options to see if you can improve yourself. I miss that pack for its functionality and ruggedness. But I don't miss its heft one bit.
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u/last_rights 2d ago
I have to carry my son when we go hiking and that adds 30 lbs plus the carry pack of 7lbs and kids snacks and goodies for a total of about 45 lbs. My husband carries all the actual gear and it totals up to 75-100 lbs.
We've since lightened some of our gear but the best lightener would be to have our kid walk. He's not mentally ready for it though.
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u/llamagish 2d ago
What are you bringing on a hike that totals 100lbs, and what bag are you fitting that into?? 😂
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u/unventer 2d ago
Gear for at least 3 people, one of whom is a small child and might need special items that don’t come in UL?
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u/That_Jello_5234 2d ago
I mean, it's 3 people. A tent that fits 3 is gonna be heavy, not to mention everything else that you need 3 copies of or need to scale up.
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u/last_rights 2d ago
Well, tent for three, three sleeping bags and mats, water, food, clothing for three days with spares for the small child. Camp stove, fuel, extra fuel, dishes to eat off of. First aid kit, cooking dishes, flashlights, lantern. Kids stuff like books and a special toy of choice. Possibly a book for each adult. Safety gear. Bear mace, fishing rods and mini tackle box.
It adds up.
Now that we have two kids we had to upgrade to a bigger tent, but at least one kid is big enough to carry her own basic gear (15-20lbs) by herself now. Our son is bad at following directions, so it's going to be small hikes for a bit until he understands what to do. He also only likes to walk for about 1/4 mile.
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u/shmittenrow 1d ago
Depends on your weight? When I was in shape I could do 20 lbs but it was not easy. But I was 105 lbs so that was 25% of my body weight, which is what I recall weight recommendation being no higher than.
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u/thurst29 1d ago
Yeah agreed, ultralight is a good concept to consider with each piece of gear in general, but if carrying a 30-40 lb pack would prevent you from backpacking, then that would mean you need to train more.
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u/JuniorDoughnut3056 2d ago
I'm not trying to put you down, but you are in really bad shape if 18lbs is too much.
Maybe the problem is your pack
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u/Junior-Floor-7272 2d ago
I’m not a very strong woman and my pack usually comes in at 22. I feel like either your bag is not good for your body, or you missed an adjustment. It sounds like maybe loadlifters?
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u/montwhisky 2d ago
Yeah. I’m a woman and carry a 30 pound pack no problem. But I do work on length strength and cardio a lot. This person either is really out of shape or has a bad pack.
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u/jessbird 1d ago
i’m a pretty wimpy wimp and my pack is usually around 40lbs. it suuuucks to carry at that weight but it’s doable. agree this is definitely an extremely ill-fitting pack or OP is extremely outta shape.
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u/Masseyrati80 2d ago edited 2d ago
Being 'walking fit' helps, massively. It's 100% a deciding factor. Almost none of the stuff people do at gyms helps with this, as 'doing 45 minutes of cardio' a couple of times per week simply can't replace spending considerable amounts of time on your feet, moving.
When I got into hiking, I was a part of a club that did 7 day hikes back in the days when the amount of ultralight gear was zero, resulting in pack weights between 37 and 50 lbs. The people who simply walked a lot in their everyday lives, were typically totally ok with it, with some muscle soreness after the first day or two. It tells you something about how specific exercise is, that the occasional gym bro who would tell about impressive 1 to 3 rep weights would be worse off than a regular-looking middle aged mom or dad who walks their labrador retreiver 8 miles per day, without carrying extra weight.
When you go for regular walks, your body adapts by enhancing muscle stamina, oxygen intake, literally growing new capillaries in the working muscles, increasing your capacity to recover, and as nifty bonuses, lowering your blood pressure and resting heart rate.
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u/AKA_Squanchy 2d ago
My pack would be around 50lbs because I love to bring a six-pack of Sierra Nevada and a bottle of scotch. Also a nice 4” BA sleep system and an Alite chair. Don’t forget the camp shoes! The hike in can be grueling but it sure makes camp a lot more comfortable!
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u/JahBohling 2d ago
Ultra light is when you transfer the booze from the glass bottle to a plastic bottle.
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u/D33MAN-182 2d ago
You sound fun. Need a camping buddy?? lol
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u/AKA_Squanchy 2d ago
Due to a foot injury and being 50 I don’t make those trips anymore. I would go annually with 8 old college buddies off trail in Yosemite to secret lakes where we wouldn’t see anyone for days. Everyone brought booze, good times. Molly was also a big hit in the forest; that’s ultra light! We were definitely a fun group!
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u/D33MAN-182 2d ago
Molly is always a good friend for those trips. Bet you made some good memories man!
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u/MrDenly 2d ago
Not going to sugar coat it, that's beyond "out of shape" if 1 mile with 18lb give you hard times.
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u/d0ughb0y1 2d ago
This. Not sure if op is old and out of shape, but I am old and out of shape and made the 6 mile hike uphill 1000 ft elevation gain carrying 30 pounds (had to carry water since there is none on the trail) and all my camera equipment. I barely made it but I did make it. I have since improved health wise. Op, just keep doing it and it will get better each time.
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u/Usual-Mix-2909 2d ago
That pack weight is really good! My pack weighs about that (25-30, I am 5ft 120lbs) I picked up a workout regimen to make sure I’m strong enough! It’s hard to get lighter than that without being very uncomfortable at camp. Besides not carrying as much water which you just can’t help sometimes! Weight train! I have a 25lbs vest I wear on the stair machine at my gym to prepare for backpacking. You could just walk around with it too. Good luck!! And happy travels!
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u/RedDogGearConcepts 2d ago
My packs usually 60-70 pounds because I’m carrying most of my kids stuff, fishing stuff, and first aid stuff.
A good packs helps!
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u/Ok-Breadfruit791 2d ago
I train on trail 2x week w/ 25lbs of water in my day pack, dump it at the top to save my knees on the way down. . It’s just a matter of conditioning . Started with 5lbs worked up gradually over a few months.
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u/Larnek 2d ago
Practice. A good bit of it. My pack for 2 tends to run close to 45lbs with water. I'm also 230lbs and twice the size of my wife so we have an unequal split.
My pack in the Army was regularly 60lbs but that comes from a lot of training to get there. 10yrs older and 5yrs out of regular 4-7 day trips and I wouldn't dream of doing that without months of buildup again. It becomes very doable, but you shouldn't just throw on even 20lbs without working into it with shorter distances.
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u/snowlights 2d ago
My pack feels really light because it fits well. My pack itself is "heavy" but it's structured well. A lot of the ultralight packs don't seem to provide the same support and weight distribution.
What part bothered you specifically?
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u/Intelligent_Yam_3609 2d ago
It always amazes me how the pack doesn’t feel that heavy on my back, but if I take it off and lift it to put it back on it feels like a ton.
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u/redundant78 1d ago
this is probably the real answer. a lot of UL packs basically have no frame and minimal hipbelts, so all 18lbs is riding on your shoulders instead of your hips. OP could literally feel better carrying 25lbs in a well-fitted pack with a proper frame than 18lbs in a frameless UL pack.
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u/RedneckCrckhead69420 2d ago
I generally pack in around 60lbs never once have I had a pack under 20lbs. I think you just need to build some muscle my friend.
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u/ougdaygnv 2d ago
Maybe your pack sucks, maybe it's conditioning, maybe it's a combination of the two. Idk. UL packs often lack comfort features found in heavier packs. Having a frame helps stabilize loads. Comfortable straps help make that less painful. Stiffer frames, padding, and comfy straps weigh more so those features are often reduced on UL packs. My preference is a comfortable pack that helps make it easy to carry a heavy load. Conditioning seems to make a real big difference. I've done trips where I've been in great shape and ones where I've been sitting around for months nursing an injury and am only barely able to wear a pack. When my conditioning is at a low point, everything is way more difficult and even light loads feel cumbersome.
My advice would be to focus on the conditioning first, because that's always beneficial no matter what. Then, maybe see if you want to try a different pack. I've carried 80+lbs of gear for 25 mile days at 3mph pace for timed events when I was in the army. It was easy back then, because I was in such good shape. The packs sucked, gear was heavy and cumbersome, rifle weighed 18lbs and was stuck in my hands all day. Then, I had to do all that in the mountains of Afghanistan. That, I was not conditioned to. It broke me off at first, but I adjusted. When I got out and started buying civilian gear I slowly gravitated towards the UL crowds ideology. It didn't take me long to realize I'd rather have heavier gear that's more comfortable and more durable than what was hot on the market for UL stuff. That sentiment hasn't changed in 20 years despite advances in materials and tech. But not everyone feels the way I do, so take that with a grain of salt.
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u/DarthTempi 2d ago
Yeah you need to train. Doing the timberline trail ( 42 miles and a good bit of elevation change) last fall I was at 35lbs including water. I was I would say very out of shape, but the weight on my back wasn't about to stop me
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u/ZeroFox-0 2d ago
Get a weighted vest and walk and walk making sure you get good inclines and declines
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u/Bad_DNA 2d ago
Some of us did the AT with 50#+ packs. Started with far heavier. You, u/EducationalSyrup6869 need to give your body time to adapt and yes get in shape. Every night after work, can you walk a 1/4 mile around your neighborhood? Extend it by a mailbox every night. Once you are up to a mile/day - wear a 10# pack. Keep lengthening your evening walk. Slowly add some weight. By the end of July, you'll be in far better shape.
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u/starsandsnow 2d ago
Your fitness and strength are the issue here. If you’re having these issues with an almost UL pack weight you’re going to have issues without a pack. Time to get gym work and hikes in.
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u/Erasmus_Tycho 2d ago
If your pack hurts you at 20lbs, then I think your pack isn't fitted right, or it's the wrong size for your frame.
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u/ermagerdcernderg 2d ago
The first time is usually the hardest. Get in more practice and get a little fitter and soon enough you’ll be so proud of yourself in what you can carry in your pack and how far you take it!
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u/steampunkedunicorn 2d ago
Something’s probably wrong with your pack, could be ill-fitting or poor weight distribution. Have you adjusted it to the correct fit? At my most unfit and at the tail end of long COVID, I hiked up into Desolation Wilderness with a men’s XL 70L pack that weighed in at nearly 50lbs. I am a 5’8” woman with a short torso. It was not ideal, but I made it up a couple thousand feet of elevation gain and about 8miles on the first day.
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u/potatogun 2d ago
I agree it sounds like your pack is not adjusted / fitted for you appropriately.
When I'm over 30lb it's usually more than a few days, desert water water haul conditions, and role dependent required comms/gear I need to carry. When floating is involved, I top out about 45lbs, which is a lot for my body weight.
At a certain point having an appropriate backpack is also required. Very UL packs are no joy for 40lbs+. This is why there's a niche of UL/light load haulers. That omg weigh more than 2lbs.
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u/Tristaff United States 2d ago
Army standard rucksack for timed marches is 35lbs before adding water. Anything less than that is music to my ears lol
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u/Sweaty-Youth-1887 2d ago
You definitely need to get in shape, it's absolutely not normal that you can't carry a 20lb pack for a MILE.
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u/elChillyWilly 2d ago
Very, very easily with a properly adjusted pack. As you mentioned in your post, you are just out of shape.
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u/NiagaraThistle 1d ago
lol 20 pounds is NOTHING.
Until very recently, I used to have stuff hanging off the outside of my pack like an old timey mining prospector.
While it begins to SUCK, if you have to do it, you get used to it and it makes you stronger and more conditioned 😄
Now add on an old canoe to portage on your head & shoulders 1-2 times per day, and you start getting a bit winded.
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u/jaxnmarko 1d ago edited 1d ago
Wow, you never would have survived 60's-80's backpacking! Who carries your groceries in? Well fitted pack, properly distributed weight (20 pounds isn't much), some level of fitness. Hiking poles can be helpfull. The old Boy Scouts Eureka Timberline 2 was nearly 7 lbs. Pads weren't light, even the non-insulated ones. Synthetic bags were significantly heavier than now. No titanium.
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u/JustAnotherFKNSheep 1d ago
Join the ruckung community and start hauling water around your local parks.
No offense but im relatively out of shape as well. But my pack weight is usually around 32lbs. But i dont go too far with that.
Make sure the weight mostly sits on your hip bones and very little on your shoulders. But stil even with poor adjustment you shouldnt be doing that poorly with 18lbs 1mi in. Are you pacing correctly too?
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u/Square_Quality420 1d ago
I’ve never carried less than a 40 pound pack on 6+ miles, 2000ft trips. My base weight is around 25 lb before beer and snacks
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u/mrRabblerouser 1d ago
This might sound shitty, but if 18 lbs in one mile is exhausting for you, it probably means you’re likely not in good enough shape to go backpacking. I could carry that in one hand for a mile without any trouble at all. My pack usually weighs ~40 lbs for reference. There are a lot of safety risks that come along with not being in shape and hiking miles into the backcountry. Take care of yourself and start by walking and hiking a lot more to gain some stamina.
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u/ChefWeary478 1d ago
Not to be rude but my backpack for school which I carry daily is ~25 lbs so this might just be that you haven’t built up enough muscles/endurance? I’d recommend doing daily walks and gradually increasing the weight of ur backpack :)
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u/laser14344 2d ago
I lost 35 lbs since I started working out and I was fairly active before that. I don't really feel the need to optimize my pack weight.
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u/Stren509 2d ago
30 Pounds is pretty standard for overnights if not fully focused on UL. Mine will easily be 35ish for a 3-4 day trip. 18lbs id be jogging, is it possible your pack is badly fit or not designed for a proper load?
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u/see_blue 2d ago
A proper fitting backpack should be comfortable on your body/back. No pain, ache or heavy spots. Stopping, you shouldn’t feel an urge to throw it off.
Backpacking isn’t a chore if you’re fit, your pack fits, and your gear fits.
Minimizing water carries use is a skill. I carry 1 L for every four to five miles of hiking.
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u/Specialist_Swan_7354 2d ago
I go with my wife. I take our food, tent, my pad, our stove, I always try to have at least 3-5 liters of water and the dog food if the pup comes. I'm also 200lbs and 6' tall and my wife is petite and my dog can't carry much. My pack is between 20-40lbs depending on what we have going on. It is what it is.
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u/nowhereman136 2d ago
My first thought is to cut down on the water weight. Each liter is over 2lb. Most day hikes I bring 2lt. I bring 3lt on desert hikes and some multi-day hikes where I need water for cooking. I don't think I've ever carried 4 liters at once.
Before you go, check what water options you have on the trail. Many popular trails in the US have places where a water spout is available. Always refill when you find one of those. Get a water purifier and refill from a lake or stream.
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u/Mlkbird14 2d ago
Is it sitting properly on your hips or is it sitting on your shoulders? That matters a lot for how weight is distributed on your body. I'm 115lbs and can carry a 30lb pack for 15 miles, but it sits on my hips which means the pack doesn't feel like a strong downward force on my shoulders.
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u/Potential_Pirate1985 2d ago
Using the proper pack with a hip belt and packing it properly makes a huge difference. Bedding on the bottom, heavier items in the middle, lighter stuff on top. The bulk of the weight should be sitting on your hips.
My last hike, my pack was probably 30 lbs (20% of my body weight) and I had no issues at all.
As well, it's important to get out there and train with the actual backpack you'll be using with the appropriate weight.
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u/RhodyVan 2d ago
Work on getting miles in without weight. 20 lbs shouldn't be a struggle after 1 mile. Going from no weight and no hiking to carrying 20lbs will be a struggle with a likelihood of getting injured, add in some elevation change and it sound like a tough time.
Also different packs carry weight differently. Some ultralight packs have no frame and all the weight sits on your shoulders - other non-ultralight packs can actually carry that weight well but you'll feel it at the end of the day. The classic comparison is the Osprey Atmos 65L - almost 5 pounds if memory serves, but properly fit it carries 20lbs like a dream - but many people tend to bring too much and suddenly it's 35+ lbs and that will wear a lot of people out even if they are in shape.
UL helps but it's not a panacea - you'll still gotta put in the work.
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u/BreadClassic9753 2d ago
Standard weight in the Army for a 12mile ruck march is a 45lbs rucksack, and that is on top of body armor, weapon, magazines, etc… that can also weight 40+lbs. On a deployment, a 45lbs ruck is light weight. I can remember on patrol just begging in my head for bad guys to shoot at us so I had an excuse to drop my pack even if just for a little while! You just have to condition yourself, but fair warning: There is a reason there are so many disabled veterans.
How you pack is super important, and you should watch some videos if you aren’t confident in your packing skills. Your stride is another area that you can look to improve. Unfortunately, the only way to get used to having weight on your back is to put weight on your back. When you’re walking and your shoulders hurt, just remember the words of an old Platoon Sergeant of mine, “You don’t need shoulders to walk.”
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u/Icy-Juggernaut-4579 2d ago
When I was in the mountaineering expedition for 3 weeks around 15 years ago I had backpack with weight around 35-40kg (77-88lbs) and it is all without things you already wear on yourself as clothes, boots and equipment. It is hard. It is also even harder if you don’t trained to wear a backpack like this before. We started with 20kg (44lb) at trainings before and increased the weight by 5kg (11lb) each week
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u/Glum_Form2938 2d ago edited 2d ago
I did a 30 day NOLS mountaineering course in the North Cascades 30 yrs ago and my starting pack weight was 81lbs. We were also wearing heavy old school Koflach plastic double mountaineering boots. Crawling up a 3000 ft, 40 degree slope on slide alder and devil's club was quite challenging, but we got it done. We were resupplied with food a little over halfway into the trip.
I was young and basically did that off the couch. Obviously I wouldn't do that now. My standard pack weight for a 7-8 day trip in the Wind Rivers now starts around 40-45lbs, possibly more, depending on whether I'm carrying extras for my companions. But I always work up to that now with day trips or shorter overnights. And I am a regular gym goer with cardio and weight training. Sounds like OP needs to get in better shape and work up to carrying his pack. Probably needs to make sure the pack is fitted properly as well.
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u/In-thebeginning 2d ago
I'm a smallish human in the 112 pound range. I carry around 20-25 lbs and learned strength training really helped. I went on a trip once and I could not handle the weight because I just was not in great physical shape. Now I trail run a lot and strength trail and when I get closer to a trip I start going out on hikes with my pack. It has really helped immensely.
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u/Fresh_Twist_3029 2d ago
My usual weight is anywhere from 50-70lbs, unless I'm carrying my son as well. He's 40lbs, in my case I'm 6 foot 220lbs and ive been in the trades carrying heavy weight for the past 10 years so I think its just conditioning, a lifetime of my muscles adapting to extended pressure, I would look into rucking as a way to start conditioning if you want to get into heavier weight
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u/jasonkrik 2d ago
My pack itself is 4 lbs without anything in it. You need a heavy pack if you're going to be carrying 30 lb +
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u/tdammers Europe 2d ago
Combination of factors:
- General fitness: the better your cardio and overall fitness, the easier it will be to carry that pack.
- Specific fitness: hiking with a heavy pack is a totally different beast than hiking without a pack. The mass distribution is different, so your movement patterns change, and you use different muscles to support that weight and move forward. If you haven't trained those muscles in those specific ways, you will wear them out fast, even if your non-packed hiking fitness is decent.
- Pack fit. A pack that sits just right, and puts the majority of the weight on your hips without flopping around or squeezing you hard anywhere will make a huge difference. You'll be carrying that thing for several hours each day, so every small bit of discomfort will be amplified tenfold by the end of a hike.
- Packing strategy. You want to keep your overall center of mass close to your hips, and as far forward as possible, so pack such that the heaviest items in your pack (tent, gas canister, cooking utensils, sleeping pad) are near the bottom of the pack, and ideally held snugly against the pack frame. Most packs have a sleeping bag compartment at the bottom, which will end up slightly below your hips, so having the relatively lightweight sleeping bag in there is fine, but directly above it, you want to put your heaviest items. (Note that "heavy" here means "dense" - the sleeping bag, for example, might be one of the heaviest individual items in terms of weight, but it's also one of the bulkiest, so in terms of density, it is actually quite light, whereas your stove might only weigh 100 grams or so, but it's tiny when folded up, so in terms of density, it is heavy).
- Gait efficiency. Training doesn't just make you physically stronger and more resilient, it also helps make the way you move more efficient, so you put less strain on your body to achieve the same result. For example, if you place your feet a bit further apart when carrying a heavy pack, you are in a better position to absorb sideways forces, and you will need to swing sideways less to begin with, both of which reduce strain on your stabilizing leg and hip muscles. Reducing vertical oscillation (i.e., how much your body moves up and down with each step) can also help, because that up-and-down movement isn't productive for moving forward, but it still costs energy. However, don't try to force anything here, that just causes jerkier movements and excessive tension.
- Hiking poles. While you shouldn't put your whole weight on those, they can be tremendously helpful in supporting your balance and control, and when used properly, they will significantly reduce the load on your leg muscles, and allow you to use larger muscle groups productively (including arms, shoulders, and core muscles). The flip side is of course that they add to your overall weight, so YMMV - personally, I love them, even in relatively flat terrain, but not everyone agrees.
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u/Electrical-Title-698 2d ago
Is the problem physical pain in your shoulders/back or are you getting winded carrying the pack? How do you do on day hikes with smaller loads? Are you packing it properly with the heavier items closer to your body and higher up in the pack?
If the problem is pain it could very well be a fitting issue or a problem with the pack itself.
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u/greenleaf386 2d ago edited 2d ago
You have invested in UL gear and that can be very nice.
Now take it from an old man and former professional backpacking guide.
Stop thinking about gear. Now it's time to invest in something way more important than gear. You need to invest in your own fitness and health.
No shame on you either. You can be in decent gym shape and still struggle with Backpacking. Backpacking is its own special kind of fitness. A brutal kind of you aren't conditioned for it.
It's not exactly cardio and it's not exactly strength, though good strength and good cardio both certainly help. It's a form of endurance training. If you are running or biking or dancing or whatever for fitness keep it up. If you lift, keep doing it. If not, consider getting your general fitness on track.
But to train for backpacking, you need to walk. With a weighted pack.
Start with a pack weight thats only a little challenging. Depending on your fitness this might mean as little as 5-10lbs.
Start with walking 1 mile at least twice a week.
Then,and this is the key, very gradually build up your weight and miles over weeks and months.
2 miles
3 miles
Add 5 lbs
Add another 5 lbs
Then, add hills.
It takes a few months at least. But with training you should be able to carry your full planned pack weight 5 miles. When you can do this, you will know you are ready.
These days ultralight is the big thing. But im old. In my day it was a point of price for some backpackers to show off how much weight they could carry. And with training you can carry incredible loads. Not that you should, but you can.
The story I remember most was one of our most senior guides at my old job. Dude was an old pro and beyond fit. He typically carried a 60 lb pack (Do NOT try this) for a week expedition, often covering 70 or 100 miles a week.
He became a legend when, on the summit of a montain after 6 days of carrying it, he reached into his pack and pulled out a full size watermelon, which he casually sliced and served to the group. A 60lb pack for 6 days, up and down mountains, plus a full size watermelon. Probably 80 lbs on his back for 70 miles in mountainous terrain.
No sane person would do this. But it shows the point. If you train, you for sure can handle a 10lb base weight.
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u/Massive_Mail5739 2d ago
Lol, I'm fat, out of shape, middle aged, and I haul my CPAP and a 300WHr battery pack for it on my trips. Just the jackery and resmed are 10 pounds by their lonesome. I've never even weighed my entire pack because I'm sure the number would be demoralizing. 5'3", 185lbs.
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u/Chapter_Loud 2d ago
Back when I was guiding in SW deserts, we had trips with no water sources for full day hikes. That meant 75+ lb packs including water bladders. I was 23 and in the best shape of my life.
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u/Zaliukas-Gungnir 2d ago
Only 20lbs? It has to be the pack or now it is being carried? I have a 85 liter pack and I feel that if I can keep it at 50lbs that is a win. My heaviest has been about 90lbs, but of coarse that was usually when I was younger or in the in the military. But even now at 60. I do about 20-22 miles a day with 50lbs on a good day, but it drops to 12-15 on a bad one if the weather is horrible or I am on some wooded track or mud trail. Maybe try carrying a lighter pack and practice locally. If you go on a local hike, or a walk through the forest or on the beach. Bring your pack. I do this a few times a year besides trips to stay in shape. I also must say it usually really sucks the first few days, but then I get over the hump of the first few days and it becomes easier. It always good to test your gear before you go out, then tweek it and make correction so that you don’t suffer on a longer hike. Even if it is a small problem on a small hike. You should look at it because it will more than likely only become a bigger problem on a longer heavier hike.
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u/richisonfire 2d ago
38lb base weight almost always.
My paragon 70L carries the weight well and I always have everything I could ever want out there.
Got the trailname Lux, short for Luxurious.
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u/NickyD37 2d ago
Depends on the pack you were using. Physical fitness matters for sure. But also, if your pack isn’t positioned right it’ll be worse.
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u/UnluckyWriting 2d ago
Honestly, when I went from using an ultralight pack (gossamer gear) to a more traditional framed pack (osprey) my pack felt 10 pounds lighter. I was stunned.
People without ultralight base weights carry packs that can handle the weight and distribute it better. I guarantee I am in worse shape than you and my base weight is 18-22lbs depending on the trip. I never feel like my pack is so heavy that it’s causing me to slow down.
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u/WindSong001 2d ago
My pack is 26 pounds and I’m 5 foot nothing I start off in the spring with my pack and I put two cans in it and then every week I add more weight. It becomes no problem for me to carry that weight for 10 days.
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u/vanntheman 2d ago
I usually end up around 30 lbs for weekend trips and 35ish for 3+ days. I have some ultralight items and some “comfort” items and I personally think being more comfortable at camp is worth a few more ounces.
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u/ants_taste_great 2d ago
I have a base weight of around 14-15 lbs. But once you get food and water it is jumping to 27 lbs easily.
I don't know how people go about with like 50 lb packs. I once saw some guy packing in with a huge cannister of sterno fuel.
Something I do notice is that the first mile is usually the worst before your body kind of adapts. I like to get the climb portion done at first and then meander down at a relaxed pace.
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u/vanveensuckerofpeen 2d ago
Out of shape or bad fit. Also bags aren’t often comfortable for the first couple of days. 20-30lbs is light if your pack is a correct fit and weight is on your hips. I used to run 60-80lb packs outfitting and even that wasn’t to terribly disgusting lol
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u/Alfredos_Pizza_Cafe_ 2d ago
My pack is routinely ~30-40lbs for multi-day trips and I'm overweight/out of shape. Still doesn't prevent me from doing the hike 🤷♂️
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u/ProfessionalLab9068 2d ago
In the 1980's in Montana prior to ultralight gear our packs for a week trip were easily around 35-40#'s for women and 60-80# for men. Just a few years ago NOLS had my 17-yo daughter lugging a 65# pack offtrail through Patagonia for 3 weeks. Are you a flatlander?
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u/ElectricRing 2d ago
I regularly do 8-10 mile days with a 40 pound pack. You are seriously out of shape.
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u/New_Feature_5138 1d ago
Having a well fitting pack and loading it well goes a long way. And then just fitness.
I think a lot of being good at hiking is tolerating discomfort.
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u/apersello34 1d ago
Unless you would have been similarly uncomfortable hiking that amount without a pack, then I’m thinking the pack isn’t packed well and/or it’s not fit/worn properly.
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u/HumanIsolated 1d ago
Currently solo backpacking with a load of 32lbs including 4L of water. Usualy i split my tent up with a partner, but im on my own fir this one. It was a drag in the beginning but after the first mile I started to feel better.
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u/despreshion 1d ago
A lot of people are poo poo-ing 20 lbs, but if it's not well fitted it can be brutal even to someone in great shape. If it's tilting your upper torso forward then that will transfer to your shoulders and lower back. Take your (loaded) pack in wherever you purchased it to see if they'll set it up for you.
If they won't help, watch some set up videos online. you want that 20 lbs on your hips, not on your shoulders
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u/AZHawkeye 1d ago
On a 5 day trip, my pack will be 40-50 lbs depending on water, food, luxuries, or weather needs. I train with a 35lb pack(older pack with a brick in it), and go to the gym regularly and lift heavy. I don’t do a ton of cardio so that’s what usually gets me. I can do 10-15 mile days fine.
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u/Brief-Cause2037 1d ago
Holy shit! I was 14 YO and thru-hiked the SNP N-S w/a 55lb pack starting off. My best friend thru-hiked PCT with 55lb starting. Sorry, not understanding how an 18lb taxed you.
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u/barkingembarkers 1d ago
I backpack with my dog and carrying both our supplies gets heavy. Regular base weight is around 25lbs. Tried a UL Circut pack once and immediately broke the frame and found it SUPER uncomfortable. Stuck to my Osprey and everything feels lighter even though its the same base weight. You don't carry your pack, you wear it - find one that fits like an old pair of jeans.
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u/Sasquatchactual015 2d ago
My goal is to keep my pack under 30 pounds. 10 pounds barely covers my tent, sleep pad, sleeping bag and food equipment. Start with going on 10 pound hikes and then work your weight up from there. You'll make it!
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u/SirDiego 2d ago edited 2d ago
I'm usually at about 35 lbs all in. I know 50 is too much (from experience lol) but one of the primary reasons I go is to take pictures so I take 5+ pounds if camera and lens, and some luxuries.
I just...do it? 35 is not so bad for me. I'm not going 20 miles a day (typically 10-12 max, but often 8 if there's a good site I want to be at, especially if there will be birds around), and I'm a little sore in the mornings sometimes but it's fine. I do running and weight lifting when I'm not backpacking but not to like an extreme degree or anything. I do a lot of day hikes also with just my camera, some of these are enough to get a decent-ish workout (say 8 miles or so, difficult terrain), or at least maintain. I am doing at least one thing every day, hikes are usually my "off day" from either a run or the gym. I actually hate working out (especially gym) but grit through it because it helps.
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u/omershomer 2d ago
My last trip hit at 40 lbs, once i added water. I bought a UL tent which shed 4 lbs. watch the water! Also do strength training and cardio so you’re better prepared
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u/chodeobaggins 2d ago
My pack weight for a 114 mile trip in the Wind River range was 37lbs. It got lighter as I drank the whisky though. Closer to 50 on a pack rafting trip. Fortunately I only have to carry that for a day or two to get to the river.
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u/senior_pickles 2d ago
You need a pack that fits properly, and is made to carry the weight. Don’t make the mistake of getting a 20L pack and trying to get 30 pounds in it.
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u/myfourthquarter 2d ago
What in particular were the issues? Joint discomfort? Pack discomfort? Cardio? Muscle issues? What was the incline? What was your footwear?
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u/EducationalSyrup6869 2d ago
It's cardio, I get tired too easily.
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u/myfourthquarter 2d ago
And if you are getting too tired, you need to slow down. And from first hand experience that without proper footwear, and pack weight, you are at risk of injury to ankles and more. Ask me how I know.
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u/HISTORYasweknowit 2d ago
Ha training tbh.. I spent an entire spring prepping for my 20 day hike. Started just going for walks with my pack but adding weights til I got used to it.
Man i miss those thighs.. don't miss leg day lmao
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u/cicada4hire 2d ago
Seems to be the common theme here, but I also gotta say a high quality pack is the way to go here. The two things you should always expect to spend good money on for a long backpacking trip: a pack designed for your trip length/intensity, and good comfortable hiking boots.
Back when I was in my late teens/early 20s I had an external frame that let me strap way more than I needed to my pack. I used to commonly carry 60+ lbs for week long trips in the Sierras, but it was partially me carrying the heavier items for my gf at the time, as well as my habit of bringing things like larger logs of salami, blocks of hard cheeses, a bottle of booze for the fun of it, and a full kit of fishing gear.
Its tough trekking, but a spot of rum or cognac while fishing at daybreak in a random mountain lake is an unsung world wonder and is absolutely worth the harder workout of that weight
(edit: had to fix a couple typos)
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u/Rok-SFG 2d ago edited 2d ago
My regular carry weight was 40 to 55 lbs back in the day, when I was young and dumb. If my pack was super light , just cause I was doing day hikes or something id throw a bunch of weight in there just to make it a work out .
Wow do I miss those days . But my knees are absolutely destroyed, and that's probably a big part of it.
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u/volcanic-exchange 2d ago
I invested in a nice, comfortable, and as lightweight as possible backpack. It honestly makes all the difference in how much you can actually carry.
But yeah, keep on getting in better shape. Workout with a weighted vest or a backpack on and just keep getting used to it
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u/Accomplished-Let4169 2d ago
Be in the military for many many years and these regular 10-40+ lb packs are nothing
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u/nowhereian 2d ago
It's definitely conditioning. Early in the season with way more weight than you're used to.
Personally, I recommend bringing more weight on your day hikes to get your body used to it. For me, that means bringing stuff like my cook stove and having a hot lunch, always bringing a chair, maybe some other luxury stuff like binoculars.
Then when it's time to strap on the heavy bag, it's not as different.
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u/Cultural-Guard7964 2d ago
You answered your own question. Just keep hiking and backpacking and you'll get stronger.
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u/AngryDesignMonkey 2d ago
20lbs!?!? That's less than what I wear when taking the dog for a walk ..
(45lb weighted pack)
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u/BiguChicken 2d ago
Ive had a 50 lbs pack for a week long trip with alot of rain. Im just in good shape I guess.
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u/Vast-Mousse8117 2d ago
just start with 10 lbs in your backpack -- your water sleeve and a blanket or something easy and carry it everywhere.
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u/Fuzzy_Application_56 2d ago
Problem is, your spending too much time on Reddit, not enough actually using your legs.
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u/Virtual_Yam_5268 2d ago
We backpack for 10 days in the wind river range in Wyoming every year in our packs are 55 pounds going in! We just go slow take lots of breaks and keep hydrated.
You must be talking about just a day hike. If that’s the case 15 ti 20 pounds is about Max.
But it really comes down to the comfort of your pack and how it’s designed.
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u/Beneficial-War5423 2d ago
Until 20lb it's pretty easy but after it gets hard. I think mine is 30-35 lb and I have to do more breaks than I want to
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u/bear-scat 2d ago
My first backpacking trip was 4 days through the mountains (AT) with a 35lb pack, and I was in shape. I’ll probably never do that again.
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u/camojorts 2d ago
With a pack that fits well and if you’re in shape you should be able to carry 40+ lbs. Might very well be a problem with your pack setup and how you’re distributing the weight.
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u/chuchofreeman 2d ago
You just need to be strong, I'm a chubster but have strong shoulders and I carry a shit ton of weight during my hikes (mostly water)
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u/commodifiedsuffering 2d ago
I had a 45 lb pack with my buddies each carrying 40-50lbs. 20 miles round trip. I was definitely sore the week we got home.
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u/commodifiedsuffering 2d ago
To be fair, I over packed. But it was my first trip, and I was the one with the med pack, tents, emergency shovel, and hatchet/saw. Should have invested in a pocket chainsaw.
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u/awolflikeme 2d ago
Make sure your pack has a good waist / belt situation so your weight gets put on your hips well. Watch a few videos on how to pack so weird ght is distributed correctly. Also watch some videos on how to make sure your pack is set up with shoulder straps and buckles adjusted the correct way. Trekking poles also help a lot.
That said, there's no way around needing to get in shape. It is a difficult hobby and part of the hobby is enjoying that it's difficult but persevering.
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u/MadBastard2020 United Kingdom 2d ago
Get used to doing miles with a pack. Make a point of always carrying a pack. Put useful stuff in it like first aid kit, survival bag, waterproof jacket, map, compass, multitool, water filter etc. You will adapt to having a rucksack while walking, different trips will require more gear than others so you'll start getting used to carrying weight. If you know you are planning a multiday hike start carrying the full pack on day hikes to get used to the extra weight. Your body will quickly adapt.
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u/Global-Biscotti-9547 2d ago
I’m 69f and my last overnighter I carried a 32# pack. I started out with 15 then went to 20. It depends on the terrain too.
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u/ContributionDapper84 2d ago
Could be the pack. UL packs tend not to be as padded nor designed to transfer the weight to the hip belt as effectively since all that stuff weighs a pound or three.
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u/RobertTheTraveler 2d ago
You wrote: " I've done a lot of 10+ mile hikes with just a running vest and 1L of water. "
This bothers me.
If you weigh 190 lbs, adding 18 lbs shouldn't make that much difference to your aerobic ability.
How far did you go when you started feeling bad?
How long can you hold a plank?
I'm wondering if you just seriously lack core strength or maybe you have an actual back problem that you need to see a chiropractor or an orthopedics doctor about.
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That said ...
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You wrote: " I've done a lot of 10+ mile hikes with just a running vest and 1L of water. "
How fast were you hiking?
On smooth level ground I take slightly less than 20 minutes per mile.
The last time I went out with a fully loaded old school backpack (read 70 lbs) I was happy to break 1 hour per mile.
You shouldn't try to match your unencumbered speed when you are carrying a pack.
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Did you pay attention to the rules for how to pack your pack?
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Very basic question on backpack fit, how much of the weight is on your shoulders as compared to your waist?
I'm not an ultralight person, so this may require a pinch of salt,
IMO, the shoulder straps are for stability only, which means there should be just enough weight on them to allow them to keep your pack centered.
On a trail that is pretty minimal.
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You state that you are using a
zpacks Arc Haul Ultra 50L Backpack.
That has an internal frame and a decent looking hip belt.
And again I ask, have you seen somebody who knows what they are doing to get fitted?
I know they have a video, still,
find a local shop, explain your problem,
then make sure you buy any more gear / food that you need from them.
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u/Zaphyra_Quinn 2d ago
It sounds like you know that fitness is at least part of the problem, but I will echo the sentiment of others when I say that 20lbs carried on your back versus on your hips (via a well fitted framed pack) is going to feel VERY different. Especially after miles. You will walk differently depending on the weight distribution, you’ll use different muscles. Work on that fitness, but it wouldn’t hurt to try out a framed pack from REI or elsewhere with a good return policy, get help with fitting, and see how that feels. This could be a combination of issues.
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u/CrucesSteamer 2d ago
You're just out of shape brother. Packing out elk quarters or a deer my pack can weight 80-100+ pounds easily. Time to hit the gym.
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u/Rattlingplates 2d ago
Heh I skin up mountains with a 24 rack in my backpack. But I’m also a 260lb power lifter
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u/SpeechEuphoric269 2d ago
Being in shape is the easiest one, the average fat person does not realize how fat they are and how much impact even losing 20lbs will have on their quality of life (as someone who went 200>160).
It also depends a lot on the pack, some packs will feel better with more weight then others. Packs with a functional hip belt are worth looking into if your carrying 20lbs, your base weight is light but the water is heavy
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u/snarkysparky240 2d ago
A six pack? Of beer? You know 5% beer is 95% water. They make an ultralight alternative for that too!
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u/maddie_pickles 2d ago edited 2d ago
Sounds like you need to practice carrying a heavy pack and building up your endurance. It takes consistent practice and it is very doable.
The strength you in fact need to carry a pack and it's weight is in your legs, along with quality cardio fitness. If all the weight of the pack is on your shoulders, you're wearing it incorrectly or have the i correct pack size/style for your body.
I'm F, 5'3", 130lbs and have no problem carrying a ~45lb pack for the first 3 days of a 5 day 52km trip hiking in 🇨🇦 Rocky Mountains. Weight lesses because you eat your food supply down.
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u/Fit_Education1288 2d ago edited 2d ago
A well designed framed backpack is basically an exoeskeleton which distributes weight towards your gravity center so that most of the work is being done by your biggest muscles (core, butt, legs) and your back and shoulders are just stabilising. If the weight is hanging from your shoulders or unevenly distributed (you need to pack the heaviest stuff lower down, and keep the weight distributed symmetrically along the horizontal axis) it can become a torture in a short while. I blame your 4L bottle being fully on one side and/or your backpack not adjusting well to your hips, am I correct?
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u/Nemanuk 2d ago
Sounds like you need to work on fitness, both cardio and strength. There are some great training programs online for backpacking, give yourself some grace and time to work up to it. You'll get stronger over time! I'm more of a climber so my packs are regularly in the 50lb range with back to back days of 5-7k elevation gain a day and I'll just say I spend a LOT of time training my zone 2 cardio and I do a lot of strength too. My regular workout this time of year involves 600-900 squats and lunges per session, but thats very specific training.
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u/joemamallama 2d ago
Sounds like you might not be packing your bag correctly or have it fitted wrong.
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u/SingingSabre 2d ago
Basically by putting it on my back?
So what pack are you using? How are you packing it? Where’s your pain or discomfort? Is it the pack that hurts (hips, shoulders, back, neck) or your legs?
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u/Comfortable-Story-53 2d ago
In Boy Scouts, they always told us to keep it at 20#. Half of us were using our Dad's old WWII and Korea gear.
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u/Eunice_sheep 2d ago
I work out 3-4 times a week and do different types of cardio to be able to handle a 30 pound pack on multiple days trips.
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u/Logical-Pudding3505 2d ago
Give it a few rounds. I find the first time putting weight on rough - and stressful on the body.
I am a 46 year old female who pretty much only has been walking lately and just started prepping for a trip. I picked up my ruck - no hip belt and took off with 27lbs last weekend for a 3 mile ruck. I had to take a few breaks my upper body just wasn’t used to it. My gait also felt like it was making some adjustments. It was way harder than I remember.
Fast forward to one week later put it on my shoulders again and went out 2 hours and about 6 miles with no stops. Felt a little challenging but great … and my upper body felt so much less tense.
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u/merdy_bird 2d ago
Backpacking is a totally different feeling, for me, than any other activity. Nothing gets me in backpacking shape, except backpacking. Running helps the aerobic side, but the muscle it takes to carry weight lomg distances. That being said, I've done it as a job and carried probably up to 50lbs for 15 miles on average per day. I am a lady, so much smaller than you. You just need to get in shape and get used to it. And like others have said, make sure you have a good pack and I'll chime in with good footwear.
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u/glitterbeardwizard 2d ago
I’m discovering that weight training as well as walking and hiking is key. I’ve been only walking/hiking and have really bad tendonitis from assuming all I needed was hiking. Without strengthening your legs, arms, chest, back and core, you won’t be able to carry things or hike without injury at some point :)
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u/wallstreetbeatmeat3 2d ago
I carried a pack probably closer to 40lbs a few weeks back, way too much stuff but that last day out was miserable and I caddie on the weekends carrying two bags 8 miles.
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u/Cheepshooter 2d ago
With a good pack, properly fitted to you, 30-40 lbs should be just fine for a 3-7 day trip. It's not about being in shape, but rather being conditioned to the weight.
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u/Sabineruns 2d ago
So the Roman soldiers used to march 100 miles a day and they estimate their packs were probably close to 100 lbs at times. We’re all just weak.
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u/secretkarmav2 2d ago
Four liters of water is literally just a gallon of liquid weight hanging off your back. You turned a decent ultralight setup into a workout session real quick.
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u/imbeingsirius 2d ago
Plan one short, brutal trip with a 40 lb bag and you’ll truly never be the same. Everything will feel possible.
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u/BigEdAssaasin 2d ago
You are terribly out of shape. You need to do some rucks 3-4 times a week and start building up your stamina.
Whenever I think my pack is too heavy I think about those Sherpa in the Himalayan mountains.
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u/Ksan_of_Tongass 2d ago
Repetition. In my 50s and I pack heavy with canvas tent, water, axe, etc. I'm never under 20 pounds. But my pack fits great, and I've always packed heavy so I'm used to it.
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u/bostoncrawler 2d ago
Some people definitely get used to it. Also peoples anatomys are different and can hold different loads
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u/danceofthecucumber 2d ago
I’m a medium-in-shape woman and for my most recent backpack my pack was like 35 lbs… lol. It was an arduous hike (22 miles, 5000 foot gain), but was completely doable
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u/John_J_Lark 2d ago
Get into hunting 😂😂😂 not uncommon to have 50-80 lbs of gear in your pack…much less if you harvest something and pack that out. 40-50 miles a day off trail 10k feet elevation loss and gains each day 😂😂😂
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u/godlovesugly 2d ago
Is your backpack well fitted and suited for backpacking? Or is it all on your shoulders? Like many things having the right gear helps, the rest is about your health and fitness.