How much weight/distance for backpack training?

there is probably a weight or % of your body weight that is a good balance of exercise vs. potentially hurting the knees.

Starting lower and working up, how much do you carry and what distance do you go?

I don't think there's one correct answer but I'll relate my recent experience.

I'm 70, 5 foot nine and 225 lbs, so I'm significantly overweight. I do have a healthy heart, lungs, back and joints. I hiked 170 miles of the Pacific Crest Trail in Washington State this past summer. I averaged 12 miles a day with the longest day about 15 miles. The base weight of my pack was about 20 lbs and fully loaded with food, water and fuel about 37 lbs. A few stretches I had to carry extra water so probably got up to 40 lbs. I never felt overloaded.

I trained for 4 months in the Spring, fast walking with a 20 lb pack at least an hour a day. I also did leg extensions and curls with 10 lb ankle weights. I wore good supportive boots with insoles.

I had absolutely no problems and I'm going to another section this summer.

I read in an article on rucking that a practical limit is 30 percent of your bodyweight for long term marches. I ruck as part of my ongoing exercise regimen to stay in shape for my trips to Montana, and I vary my pack weight from 45 to 65 lbs. depending on how far I plan on going and how I feel generally at the time. My bodyweight is currently hovering around 202-205 for reference. A quick jaunt around the hills is about an hour, just over 2 miles of ups and downs. If I have plenty of time available I've gone as far as 8.5 miles in about 4 hours. I don't spend much time on flat ground when I do this. I also work with kettlebells on a regular basis, and this training gave me a very good experience on my elk trip last fall.

I'm new to rucking myself, but starting up since I'm going elk hunting in October. I'm planning to start with 20 lbs and go up in 5 lb incriments each week until I hit 60 lbs, and then reevaluate.

I have been using my Cabelas frame pack in the gym once a week for since June of 2017. I started at 30 pounds and every 6 weeks I added five. When I hit 90 for six weeks then I started switching up different weights each week. I typically walked on the track or treadmill and then get on the stair machine ( think walking up the escalator that is going down) and then back to the track. I get at least a mile of walking in now and at least 20 min on the stairs. 90 pounds kicks my butt, but 60 pounds doesn't seem like much anymore. I'm sure if I had a better pack or had someone to show me how to adjust this one properly it would make a difference. I am 6' 1" and weight about 260.

Thanks all. I've been running 55-65# for several years now. I average about 500 miles a year, doing the same 7mile loop 1-2 times a week most of the time (2-2.5 hours). Sometimes I bump up in weight or go farther. Here in Iowa I only get 500-600ft elevation gain in that loop so the stair machine makes sense.
My point in posting is I feel pretty good on backpack hunts (elevation still kills a flat lander), but wanted to see what others were doing to prepare better. I've never been to a gym.
I'm 5'9", 175lb, and 35yo. I enjoy the pack hikes, but I also want to have good knees when I get older- I have no clue if I should be worried about that or not.

I appreciate hearing what others are doing- keep it coming!

I kinda cheat the weight thing now that I'm older,,, the trick for me is less distance with lighter pack-weight doing more trips back & forth,,, this works for me since I have all the time in the world to cover ground at my "choosing".

Lighter weight with 2 trips back & forth is easy on the body and old worn out parts.

Normally I live life with a mid quality tuff back-pack that can support my every day life style,,, it could carry 40 lbs of water jugs if it had to by volume,,, but normally it comes in at 18 to 22 lbs for doing my day-to-day... It goes to work with me,,, shopping,,, stuff,,, lots and lots of things.

My mid size back-pack goes with me all the time now at 50+ of age,,, the trick is to get use to utilizing a pack all the time,,, don't leave home with out it.

Now days I ask my self,,, what do I need,,, the more stuff I need means I need to make more trips back & forth.

Yuppers,,, my good shape friend can pack 78 to 86 lbs in one hual over X distance,,, I break my package into 2 trips,,, twice as many miles ,,, but a H@!! of at lot less wear on the body.

Did you know that humans can out walk """most""" furry critters on the planet,,, we could be classed as the Grizzly Bears that slowly and steadily walk down their pray,,, only thing is that "most" Grizzlies save enough energy for a fast follow up chase and a battle with what ever they in-count'er... Ha.

So now I double trip pack,,, cover less over all ground per-day 7 to 10 Miles X's by 2 is a big day,,, so now I cap it at """mostly""" the 7 ish miles... That's 28 miles of energy that is easy on body. That's a good hike per-day in the mountains.

I move when the body says move,,, rest when it's time to rest,,, critters are like this,,, they don't travel unless they have to be some where,,, water and food are the main things in life,,, staying away from humans is another reason to mozzy along.

I lone pack hunt now days,,, that way I travel my own pace,,, no need to slow down others since I pretty much do what works for me. Lots of time to look around, stop,,, move,,, rest,,, eat,,, and plan my own day (s). I don't care what others do since I'm not in their shoes,,, the only boots that matter to me are the ones I'm wearing... That's what counts in my books.

They tell me what day their leaving,,, then I start off 2 or 3 days ahead of them,,, and pull out before """or""" after their gone or staying... So long as I keep things in check of what works for me.

Don't get me right or wrong,,, its not that I don't like humans,,, I just think that we shouldn't spend to much time around them,,, that way we get to be us and do our own thing at our choosing.

Life is much simpler that way. And a whole lot less BS and conversations that doesn't have any barring in the way I plan on doing things.

That's what counts in life,,, ones self gets it done with one's own responsiblies and expectations for him or her,,, lifes to simple that way you know.

Good luck on your options since the ball is in your court,,, think wize today in hopes of being wizer tomorrow... What else can we ask of our selves.

From Frozen North Don where power equipment makes life that much simpler. LOL

brinker19 said:

Thanks all. I've been running 55-65# for several years now. I average about 500 miles a year, doing the same 7mile loop 1-2 times a week most of the time (2-2.5 hours). Sometimes I bump up in weight or go farther. Here in Iowa I only get 500-600ft elevation gain in that loop so the stair machine makes sense.
My point in posting is I feel pretty good on backpack hunts (elevation still kills a flat lander), but wanted to see what others were doing to prepare better. I've never been to a gym.
I'm 5'9", 175lb, and 35yo. I enjoy the pack hikes, but I also want to have good knees when I get older- I have no clue if I should be worried about that or not.

I appreciate hearing what others are doing- keep it coming!

Click to expand...

I think pack hikes are critical and so good to tighten all the small hip and back muscles that really don't get worked any other way. Also it builds stamina when you can go for 1-2 hours, it really simulates what a hunt will demand (add elevation). A couple ideas for you.

Add in some gym time - I hit the gym 4 to 5 days a week and that is plenty. If you added 2 days a week and did legs / back one day and then the rest of your body on the other, it will make a big difference. I'm now 50 years old and the gym coupled with pack hikes of 60 lb. pack prepare me for my hunts. I'm not sore when hunting and can go for multiple days without a drop off. Heck, my pack when hunting feels light compared to my training. I'm 5'7" and 170 lbs

On the gym workouts, rotate from week to week with lifting for strength and then doing more of a cross fit training for cardio and stamina - this will keep you lean, mean and ready for the woods.

I used to never need to work out prior to hunts, but when I hit 40 that all changed. You are smart getting into a routine now, it will pay big dividends down the road. When lifting, start light and build up slowly each week, to avoid injury.

Tons of good info on the internet for workouts and to keep it fresh and fun.

The body gets used to what you ask of it.

I ruck 2 days a week
Day 1 - Low, short & heavy - distance and vert are constant at 3.5mi. w/700' of gain/loss - I increase my ruck load throughout the summer. I start at 60lbs. with my final goal of 120lbs. by deer opener

Day 2 - High, long & moderate - ruck load is constant at 80lbs. + water - distance begins at 7.5mi. w/1,780' of gain/loss. Goal by deer opener is 12.5mi with a minor increase in vert.

I came up with this based on what I learned from reading and listening to Mike Prevost
https://www.otpbooks.com/mike-prevost-ruck-training-programs/
https://www.otpbooks.com/mike-prevost-ruck-training-part-2/

P.S. I'm a 52 yr old Strength and Conditioning coach

I have been hiking with my hunting pack 4-6 times a week. Today's hike was just shy of 3 miles with a 88.5lb pack. Most of the time I have 70lbs. My average speed was 3.5mph. Im trying to keep the speed high since I dont have super steep hills to train on... I only have moderate stuff. When I finish, I usually do several sets of squats and lunges with my pack on to really get a good burn going, then I head to the gym for a 45min upper body/core workout.

Im 33, 6'1'', and 209lbs. I have had knee surgery, and have some herniated discs in my back, but I have been working my way up since January doing lots of exercises to strengthen the muscles around my injuries. Feeling better than I have in 10 years, and looking forward to my first Elk hunt this fall!

hidesert said:

I don't think there's one correct answer but I'll relate my recent experience.

I'm 70, 5 foot nine and 225 lbs, so I'm significantly overweight. I do have a healthy heart, lungs, back and joints. I hiked 170 miles of the Pacific Crest Trail in Washington State this past summer. I averaged 12 miles a day with the longest day about 15 miles. The base weight of my pack was about 20 lbs and fully loaded with food, water and fuel about 37 lbs. A few stretches I had to carry extra water so probably got up to 40 lbs. I never felt overloaded.

I trained for 4 months in the Spring, fast walking with a 20 lb pack at least an hour a day. I also did leg extensions and curls with 10 lb ankle weights. I wore good supportive boots with insoles.

I had absolutely no problems and I'm going to another section this summer.

Click to expand...

Right on! I think people get too caught up with ideal body weight, conditioning and joint strength has a heck of a lot more to do with one's endurance and work capacity than body fat percentage or even age. I know no shortage of young, thin, conventionally athletic people who run out of gas very quickly.

I remember being humbled a lot a about 6 years ago by my dad, who has since retired. He's a farmer, and of the opposite build you mention, about 5'8 and somewhere around 150 pounds, wiry. He was in his early sixties at the time of the humbling incident, and my friend and i were 20 and 21 respectively. We're both taller and stouter by 50 pounds than he is, not especially overweight, can certainly deadlift more weight in a one-time maximum effort kind of test. But he got us to help him shovel grain bins out all morning, and I think he single handedly moved as much grain as the two of us combined and wasn't gasping for air half as bad as either of us. It was a glorious moment for him and kind of embarrassing for us, in a good way. Conditioning. He's always made it his practice in life to things manually if time permits, even if he could use a machine. He's done a ton of shoveling, walked hundreds of miles of fence line every summer for decades, carried countless 5 gallon water buckets across the farmyard, and just plain refused to engage in a sedentary lifestyle and it really shows. He's 70 now and is slowing down a fair bit, happy to be retired, but when he needs to he can still go just as hard as before, but he confesses he pays for it in the following days much more miserably than used to be.

My big nemesis when out all day is heat and dehydration. I'm glad I live in a place that's rather cold for half the year because for whatever reason I absolutely cannot handle getting overheated, I have no threshold for that whatsoever and I don't know if a person can train to overcome that or not. I can go hard all day no trouble IF i remember to drink enough, eat enough (hypoglycemic, can really ruin your day) and find a way to cool down. As soon as I get past a certain temperature point I just shut down completely, body and mind, limbs feel like they weigh 100 pounds each and I just can't think straight anymore, get confused and disoriented, easily agitated (the expression "hot headed" to describe someone quick to anger is apt, I'm usually very even tempered but when I get hot I turn into a bit of a raging lunatic)

Wlfdg said:

I ruck 2 days a week
Day 1 - Low, short & heavy - distance and vert are constant at 3.5mi. w/700' of gain/loss - I increase my ruck load throughout the summer. I start at 60lbs. with my final goal of 120lbs. by deer opener

Day 2 - High, long & moderate - ruck load is constant at 80lbs. + water - distance begins at 7.5mi. w/1,780' of gain/loss. Goal by deer opener is 12.5mi with a minor increase in vert.

I came up with this based on what I learned from reading and listening to Mike Prevost
https://www.otpbooks.com/mike-prevost-ruck-training-programs/
https://www.otpbooks.com/mike-prevost-ruck-training-part-2/

P.S. I'm a 52 yr old Strength and Conditioning coach

Click to expand...

I've always seen the practicality of what they call the farmer's walk in strongman competition, don't have to be an aspiring strongman to benefit tremendously from the stupidly simple but challenging discipline of picking up something heavy and seeing how far you can carry it. I grew up on a farm (worst farmkid ever though, no sense of direction - when people tell me east/south/north/west half the time I have no idea which way those are - no sense of mechanical inclination or intuitiveness, no burning interest in what the weather is doing according to people who live within visible distance of myself ) and helped out as much as I could. For a few winters our set up involved me carrying 2 5 gallon buckets of water for the bulls we kept at our farmyard about 150 paces or so and repeating this 10-15 times a day every winter. I was 14, quite gangly, about 130 pounds, and am not athletic at all (very uncoordinated, actually just broke my middle toe two days ago because at the age of 27 I still haven't figured out where my feet are apparently) and I remember it being very smugly gratifying to see how mad it made the taller, heavier, more muscular looking, more athletic (and less socially awkward) guys I went to school with that they could never take me in an arm wrestle or pick up and walk around with as heavy and awkward to carry items in the machine shop. not the same as walking around with a rucksack but I'd recommend this too, farmer's walks require no fancy equipment, are simple and straightforward to do, work pretty much everything and are tremendously taxing on the heart and lungs if you're going heavy enough, and get results fast. Increased grip strength is never a bad thing in life either, and has in fact been demonstrated to correlate with life expectancy.

30% seems to be a good number for pack weight I'm 200lbs and will do 60lbs at least 20 miles once a week and sleep at high elevation to get use to the elevation the best exercise for packing in my opinion is repeated dead lift a strong core and back make a world of difference hiking it's not all just legs

Jjeffhunter said:

30% seems to be a good number for pack weight I'm 200lbs and will do 60lbs at least 20 miles once a week and sleep at high elevation to get use to the elevation the best exercise for packing in my opinion is repeated dead lift a strong core and back make a world of difference hiking it's not all just legs

Click to expand...

Deadlifts, if done with correct form, do so much good for posture too, bad posture equals chronic pain, chronic pain equals a miserable trek. I haven't lifted in a year now but I remember when I started doing deadlifts on a weekly basis and kept at for a few months people actually asked if I had gotten taller. I was just naturally standing up straight because of this exercise.