Pack training for hiking: how to get your body used to a heavy pack before the trek
Walking and walking with 12 kg on your back are close to being two different sports. Here's how to train for the pack, and what the research says.
By Nathan Gee, BSc Sports Science, strength and conditioning coach · 4 min readA pack changes how you walk, not just what you weigh
Climbs cost more
Every extra kilo gets lifted with every step of every climb. Over a long uphill day, that adds up.
Descents load more
Going down, your thighs and knees brake your body weight plus the pack. It's why the second half of a heavy day often feels worse.
New pressure points
Shoulders, hips and the soles of your feet take pressure they aren't used to. They adapt, but they need time.
Balance and posture
A pack pulls you backwards, so your trunk and hips work harder, especially on rough or steep ground.
How much should your hiking pack weigh?
What kind of trek is it?
Heaviest pack you hike with regularly now?
Rough ranges from typical kit lists, not official figures. Your own kit list is the real answer, so weigh your packed pack once, early on.
How to build up to your trek pack
Load-carriage research, mostly from soldiers, points to three things: combine strength and cardio, practise with a pack regularly, and build it up gradually. Here's how I'd apply that.
- Start with a daypack a few kilos lighter than your trek pack, on walks you already find comfortable.
- Change one thing at a time: weight, distance or climbing. A 2012 review of load-carriage training advises not adding distance and weight together.
- Aim for regular pack walks rather than every walk. The same review suggests two to four evenly spaced pack sessions a month.
- Train on hills and stairs, and take the descents seriously. Pour some water out at the top of a hill to make the way down easier.
- In the last month, walk with your actual trek pack, packed with your actual kit, in your actual boots. There's no prize for going much heavier than that.
The research in more detail
Who was studied?
Mostly soldiers, usually carrying heavier loads than trekkers. Trekkers carry less, for longer, often over rougher ground, so treat the findings as principles rather than exact prescriptions.
Why combine strength and cardio?
A pack asks for both: an engine to keep climbing for hours, and strong legs, hips and trunk to support the load. In the soldier studies the 2012 review discusses, programmes using only one of the two didn't significantly improve loaded performance, while combined programmes did.
What if something hurts?
Achy shoulders for a day after a pack walk are normal. If your knees or back ache for days, ease off, and if pain changes how you walk, see a physio. Nothing can guarantee you won't get injured, but building gradually gives your body the best chance to adapt.
A pack that fits is half the battle
- The hip belt sits on top of your hip bones and carries most of the load, not your shoulders.
- Heavy things go in the middle, close to your back. Light, bulky things go at the bottom.
- Snug the straps a little on long descents so the pack doesn't shift.
- Consider poles for descents. In a lab study by Schwameder and colleagues (1999), people walking down a steep ramp with poles had roughly 12–25% lower forces on the knee.
Strength that makes a pack feel lighter
Getting stronger doesn't make the pack lighter. It makes it a smaller share of what you can handle. Train the whole chain, not just your legs.
Legs
Step-ups, split squats and squats for the climbs, plus slow lowering work for the descents.
Hips and back
Hinges such as Romanian deadlifts and hip bridges help you stay upright under load.
Trunk
Carries and planks train the bracing that stops a pack pulling you around.
Upper back and shoulders
Rows and push-ups help your shoulders cope with straps for hours.
Related guides: Strength training at home · Upper-body strength for hiking · Training for long descents · Long hiking days · Back-to-back hiking days
Research referenced in this guide
- Soule RG, Goldman RF (1969). Energy cost of loads carried on the head, hands, or feet. Journal of Applied Physiology, 27(5), 687–690.
- Coyle J, Pope R, Orr R (2012). Load carriage: minimising soldier injuries through physical conditioning – a narrative review. Journal of Military and Veterans' Health, 18(2).
- Schwameder H, Roithner R, Müller E, Niessen W, Raschner C (1999). Knee joint forces during downhill walking with hiking poles. Journal of Sports Sciences, 17(12), 969–978.
Questions people ask
How heavy should my training pack be?
Start a few kilos below what you'll carry on the trek and build up towards your trek weight over the weeks before you go. There's rarely a good reason to train with much more than your trek pack weight.
How much should my hiking pack weigh?
A common rule of thumb is under about 20% of your body weight for a full multi-day pack, and around 10% for a daypack. It's a packing guide rather than a scientific limit, and the real answer depends on your trek style.
Is rucking good training for hiking?
Yes. Walking with a loaded pack is very specific training for trekking. Build the weight up gradually and include hills, not just flat pavements.
Is a weighted vest as good as a backpack for hiking training?
A vest spreads the load differently, so it's handy for stairs and conditioning, but it doesn't train your hips and shoulders to carry a pack. Use your real pack for the most specific practice.
What exercises can I do with a weighted backpack?
Step-ups, stair climbs, walking lunges and loaded carries all work well with a pack on, alongside rows and planks for your back and trunk. Start light and keep the movement controlled. Our strength guides show the exercises.
Do I need pack training if porters carry my bag?
Less, but still some. Even a daypack with water and layers feels different after six hours, and summit days are long. Train with the daypack you'll actually carry.
The free readiness check shows where your endurance, strength and climbing stand for your trek. About five minutes.
Want it built around your trek, your body and your week? That's what Peaksted coaching is for. Or follow Trek Ready, our eight-week plan.
