The simple guideline that helps keep your pack comfortable and your hike enjoyable
I remember my first backpacking trip feeling harder than it should have. The trail wasn't particularly difficult, but my backpack seemed to get heavier with every mile. Later, I weighed it and discovered it was carrying far more than I actually needed. That's when I learned about the 20% rule, one of the most useful guidelines for beginner backpackers.
It's not a strict law, but it's a great starting point.
The Short Answer
The 20% rule states:
Your loaded backpack should ideally weigh no more than 20% of your body weight.
This includes:
- Gear
- Food
- Water
- Everything inside the pack
The goal is to reduce fatigue, improve comfort, and lower the risk of injury.
Examples Of The 20% Rule
If you weigh:
- 50 kg (110 lb) → Pack should be around 10 kg (22 lb) or less
- 70 kg (154 lb) → Pack should be around 14 kg (31 lb) or less
- 80 kg (176 lb) → Pack should be around 16 kg (35 lb) or less
These are guidelines, not exact limits.
Why The Rule Exists
A lighter pack generally means:
- Less fatigue
- Better balance
- Less strain on knees and hips
- More enjoyable hiking
I’ve noticed that every kilogram feels much heavier after several hours on the trail.
What Counts Toward Pack Weight?
Everything counts, including:
- Backpack itself
- Tent
- Sleeping bag
- Clothing
- Food
- Water
- Cooking gear
- Safety equipment
Many beginners forget that water can be one of the heaviest items they carry.
When It Might Be Higher
Sometimes exceeding 20% is reasonable:
- Winter backpacking
- Remote wilderness trips
- Long trips requiring extra food
- Areas with limited water sources
Even experienced hikers occasionally carry heavier loads when conditions require it.
How To Stay Under 20%
1. Pack Fewer Clothes
Most beginners bring more clothing than they use.
2. Choose Lightweight Gear
Modern gear can dramatically reduce pack weight.
3. Avoid "Just In Case" Items
These often add weight without adding value.
4. Plan Water Refills
Carrying less water at one time can reduce pack weight significantly if safe water sources are available.
Signs Your Pack Is Too Heavy
You may be carrying too much if:
- Your shoulders hurt quickly
- You lose balance easily
- Your pace slows dramatically
- Your knees ache on descents
These are often signs that weight should be reduced.
Three Common Beginner Mistakes
1. Packing For Every Possible Situation
Results in unnecessary gear.
2. Bringing Too Many Shoes Or Clothes
These add surprising amounts of weight.
3. Ignoring Pack Weight Until The Trail
The scale doesn't lie.
A Quick Aside About Fitness
Being fit can help you carry more weight, but even strong hikers usually prefer lighter packs. The goal isn't proving how much you can carry—it's enjoying the hike.
My Personal Takeaway
The 20% rule is one of the best backpacking guidelines for beginners. Keeping your pack around 20% of your body weight helps reduce fatigue, improve comfort, and make long days on the trail more enjoyable. It's not about carrying the least possible weight—it's about carrying only what you truly need.