How Much Camping & Hiking Equipment Should You Carry? A Research-Based Guide
You've probably heard the standard advice: keep your pack weight under 20% of your body weight.
So if you weigh 150 pounds, you shouldn't carry more than 30 pounds of camping & hiking equipment. Sounds simple, right?
Except this rule ignores your fitness level, age, the terrain you're hiking, and how long you'll be out there.
A 150-pound marathon runner and a 150-pound office worker who hasn't exercised in months are not the same. Using the same weight limit for both can lead to injuries.
Where Did This 20% Rule Even Come From?
The 20% guideline comes from old military research. The U.S. Army did studies in the 1940s and 1950s looking at how much weight soldiers could carry without breaking down. They settled on roughly 20-25% of body weight as a baseline for trained individuals.
But here's the problem: those soldiers were in peak physical condition. They trained for months specifically to carry heavy loads. They were mostly young men in their twenties.
The research focused on what they could carry, rather than what was optimal for injury prevention or long-term joint health.
A 2017 study published in the Journal of Applied Physiology found that carrying loads above 30% of body weight significantly increased injury risk, but it also found that untrained individuals started showing biomechanical stress at loads as low as 15% of body weight. Your fitness level matters more than most people realize.
What Actually Determines Your Safe Carry Weight?
Your body weight is just one factor. You need to look at several things together to figure out what you can actually handle.
Your current fitness level is huge. If you can't comfortably walk 5 miles without a pack, adding 25 pounds isn't going to work well. People who train with weighted packs regularly can safely carry more than those who don't. Research shows that regular hikers can adapt to carry up to 35% of their body weight, but that takes months of progressive training.
Your age changes the equation. A study from the Wilderness Medical Society found that hikers over 50 had significantly higher injury rates when carrying packs over 20% of body weight compared to younger hikers with the same fitness levels. Your joints, tendons, and recovery ability all decline with age. That's just reality.
The terrain you're hiking makes a massive difference. Carrying 25 pounds on flat, maintained trails is one thing. Carrying that same weight up steep, rocky terrain at altitude is completely different. Researchers at the University of Colorado found that pack weight impacts your energy expenditure 40% more on steep terrain compared to flat ground.
Trip duration also matters. You might handle 30% of your body weight for a day hike, but carrying that same percentage for five days straight will wear you down. Your body doesn't recover as well when you're sleeping on the ground and hiking all day.
How Do You Calculate Your Personal Weight Limit?
Start with your base fitness capacity. Can you comfortably hike 8-10 miles on moderate terrain without a pack and feel fine the next day?
If yes, you can probably start at 20% of your body weight. If you struggle with that distance, start at 10-15% instead.
Then adjust for your specific situation. If you're over 50, subtract 5% from whatever number you landed on.
If you're hiking steep or technical terrain, subtract another 5%. If your trip is longer than three days, consider dropping another 3-5%.
Here's an example: You weigh 160 pounds and can hike 10 miles comfortably. Your starting point is 32 pounds (20% of 160).
But you're 55 years old, so you drop to 24 pounds. You're planning a four-day trip in mountainous terrain, so you should aim for around 18-20 pounds maximum.
What Happens When You Carry Too Much Camping & Hiking Equipment?
Your body tells you pretty quickly when your pack is too heavy, but people ignore the signs. Lower back pain is usually the first warning.
A 2019 study in the Scandinavian Journal of Medicine & Science in Sports found that 45% of backpackers experienced lower back pain when carrying loads above 25% of their body weight for more than three hours.
Knee problems come next. The extra weight multiplies the force on your knees with every step, especially going downhill. Orthopedic surgeons see tons of hikers with meniscus tears and cartilage damage from carrying too much weight over time.
And your balance gets worse with a heavy pack. Research shows that loads above 20% of body weight increase your sway and reduce your stability by up to 30%. That means you're more likely to twist an ankle or take a bad fall on uneven terrain.
The real danger is that these injuries don't always show up immediately. You might finish your trip feeling okay, then deal with chronic pain weeks or months later. Cartilage and tendon damage accumulates over time.
How Can You Actually Reduce Your Pack Weight?
Most people carry way more than they need. The average backpacker carries 35-40 pounds for a weekend trip. You can easily get that down to 20-25 pounds without sacrificing safety or comfort.
Your sleeping system is usually the heaviest thing in your pack. A traditional sleeping bag and foam pad can weigh 5-6 pounds combined. Switching to a modern quilt and inflatable pad can cut that to 2-3 pounds. That's 3 pounds saved right there.
Food weight adds up fast. You don't need to pack like you're going to a five-star restaurant. Plan for 1.5-2 pounds of food per day maximum. Dehydrated meals, nuts, dried fruit, and energy bars give you plenty of calories without the weight.
Water is heavy—eight pounds per gallon—so only carry what you need between water sources. If you're hiking in an area with reliable streams or lakes, you only need 1-2 liters at a time plus a way to purify more water.
Your clothing is probably excessive too. You don't need a different outfit for each day. One set to hike in, one set to sleep in, and a rain layer. That's it. You can rinse stuff out if needed.
What's the Bottom Line on Safe Pack Weight?
The 20% rule is a starting point, not a universal law. You need to adjust based on your actual situation. A fit 30-year-old doing a weekend trip on easy trails can probably handle 25-30% of body weight.
A 60-year-old with arthritis planning a week-long mountain trek should stick closer to 12-15%.
Test your limits on short day hikes first. Gradually add weight and see how your body responds.
If you're sore for days after a hike, your pack was too heavy. If your knees hurt going downhill, you're carrying too much.
And remember that lighter is almost always better. There's this weird pride thing where people brag about carrying heavy packs, but that's just ego.
The goal is to enjoy your hike and not wreck your body. Cutting weight from your camping & hiking equipment makes everything easier and more enjoyable. Your knees will thank you when you're 70.
Frequently Asked Questions
Answer: Is the 20% body-weight rule still a good guide for pack weight?
Not really. The 20% rule came from military research on highly trained soldiers. Your own fitness, age, terrain, and trip length matter much more than body weight alone.
How do I calculate the safe pack weight for my camping & hiking equipment?
Answer: Start with your fitness level:
Can hike 8–10 miles easily → 20% of body weight
Lower fitness → 10–15%
Then subtract:5% if you're over 50
5% for steep or technical terrain
3–5% for multi-day trips
What happens if I carry too much camping & hiking equipment?
Answer: Heavy packs increase the risk of lower back pain, knee injuries, poor balance, and falls. Studies show loads above 25–30% significantly raise long-term injury risk.
How can I reduce the weight of my camping & hiking equipment?
Answer:
Switch to a lighter sleeping system
Keep food to 1.5–2 lbs/day
Carry only 1–2 liters of water between sources
Minimize clothing and remove “just in case” items
Most hikers can cut 10–15 pounds with smart gear choices.
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