How to Hike With a Weighted Backpack

The less weight the better when it comes to carrying a pack on a hike or backpacking trip, but sometimes it is inevitable that you will have to carry a heavier pack for longer trips. Hiking with a weighted backpack improperly can result in overall discomfort or even strain or injury to the back, neck, knees or shoulders. Provided you are physically fit, loading your pack correctly, fitting and adjusting the pack and maintaining good posture will all contribute to a more comfortable and safe backpacking experience.

Things You'll Need

  • Adjustable internal-frame backpack
  • Trekking poles
Show More

Instructions

    • 1

      Distribute the objects in your backpack properly so that the heaviest items are near the bottom of the pack and closest to your spine. This prevents the pack from becoming top heavy and allows the brunt of the weight to situate nearest your hips, which are your strong point for carrying the weight. Lighter things should go near the top of your pack and the outside pockets.

    • 2

      Adjust the waist belt of the backpack properly so that it fits you well and rests the weight on your hips. The waist belt of the pack should rest on your hips and should be tightened like a regular belt. Make sure to pull the waistband of your pants just above the waist belt to avoid uncomfortable abrasion.

    • 3

      Pull down on the main shoulder straps of your pack (by your rib cage) so that the pack fits close to your torso, and also pull the upper shoulder stabilizer straps on either side of your neck so that there is no gap between your upper back and the top of the pack. The closer the pack is pulled in to your body, the easier it will be to carry weight.

    • 4

      Maintain good posture while carrying your heavy pack. Carrying a weighted backpack for any length of time requires a slight lean forward, but be sure to lean from your hips so that your knees and ankles are supporting most of the weight, just as you do in proper standing posture without a pack. Do not lean overly forward when standing on flat ground, though you will have to lean more forward when hiking up an incline.

    • 5

      Use trekking poles when hiking with a weighted backpack as it is easier to lose your balance with all that extra weight on your back. Trekking poles work as an extension of your arms, allowing you to brace yourself against the terrain when you begin to lose balance. They also help you take some of the pressure off of your knees when hiking downhill.