Why is pack weight, so important and why can helping reduce the weight you carry improve your performance and enjoyment?
| % of Body Weight | Description | Training Recommendations |
| 0-15% | Lightweight Hiker | Focus on general cardiovascular fitness (running, cycling, swimming) and lower body strength (squats, lunges, step-ups) to build a solid foundation for longer distances and varied terrain. Core strength exercises (planks, Russian twists) are also beneficial for stability. |
| 16-25% | Moderate Hiker | Continue cardiovascular training with an emphasis on endurance (longer runs, hikes with moderate elevation gain). Incorporate weighted lower body exercises (weighted squats, lunges with a light pack) to simulate the added load. Focus on building strength in your back and shoulders (rows, overhead presses) to support the pack. |
| 26-35% | Heavy Hiker | Emphasize strength and endurance training. Include longer, more challenging hikes with a weighted pack that gradually increases in weight. Incorporate compound lifts (deadlifts, squats, overhead presses) to build overall strength. Pay close attention to core strength and stability exercises to prevent injury. Consider sport-specific training like stair climbing or hill repeats. |
| 36%+ | Expedition Hiker | This level requires significant strength, endurance, and experience. Training should mimic the demands of your intended trips, including very long hikes with substantial weight, potentially on uneven terrain. Focus on high-volume strength training, loaded carries (farmer’s walks, rucking), and extensive cardiovascular conditioning. Prioritize recovery and listen to your body closely. |