Myth or Mantra? Your Backpacking Pack Should Weigh 20% of Your Bodyweight

Myth? Mantra? Or somewhere in between? I’m diving into the rule of thumb that your backpacking pack needs to weigh no more than 20% of your bodyweight. This deep dive uses science, research, and data to tell us how much our backpacking packs should really weigh. In this episode, I’m bringing in an expert to break it all down. Show your support for my work. I NEVER take sponsored gear reviews and AdSense pays pennies. Consider buying me a backcountry coffee to support these deep dives: https://buymeacoffee.com/megintheforest Related videos: What everyone gets wrong about ultralight backpacking: https://youtu.be/fzFvfXamGSU Hiking footwear, the ONE thing that really matters: https://youtu.be/liJtac-GvZw One day, Four Passes. How I hiked 28 miles in a single day: https://youtu.be/KJjxO24hnT4 Sources and references Knapik, J.J., Reynolds, K.L., and Harman, E. (2004). "Soldier Load Carriage: Historical, Physiological, Biomechanical, and Medical Aspects." Military Medicine, 169(1): 45–56. https://www.semanticscholar.org/paper/Soldier-load-carriage:-historical,-physiological,-Knapik-Reynolds/7dece7d7cffea776ec736c452cf4a6aaf364b2e1 Pandolf, K.B., Givoni, B., and Goldman, R.F. (1977). "Predicting energy expenditure with loads while standing or walking very slowly." Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology, 43(4): 577–581. https://journals.physiology.org/doi/abs/10.1152/jappl.1977.43.4.577 Schwameder, H., Roithner, R., Muller, E., Niessen, W., and Raschner, C. (1999). "Knee joint forces during downhill walking with hiking poles." Journal of Sports Sciences, 17(12): 969–978. https://www.researchgate.net/publication/12692643_Knee_joint_forces_during_downhill_walking_with_hiking_poles Perrey S, Fabre N. "Exertion during uphill, level and downhill walking with and without hiking poles." Journal of Sports Science and Medicine, 2008, 7: 32–38. https://pubmed.ncbi.nlm.nih.gov/24150131/ Harman, E., Han, K.H., Frykman, P., and Pandorf, C. (2000). "The Effects of Backpack Weight on the Biomechanics of Load Carriage." USARIEM Technical Report T00-17, Military Performance Division, U.S. Army Research Institute of Environmental Medicine, Natick, MA. https://apps.dtic.mil/sti/tr/pdf/ADA377886.pdf My favorite mountain backpacking gear 👇 OR Astroman Sun Hoodie: https://alnk.to/fSiBG9O Gossamer Gear Mariposa 60L (My go-to UL pack): https://alnk.to/ei3MR2K Snapfolds UL Bowl: https://alnk.to/c09W6w0 MSR PocketRocket (had for over 10 years): https://rei.pxf.io/RGNnjN Katadyn Be Free Filter: https://rei.pxf.io/kO1MKM One Hydration Drinking tube for SmartWater Bottle: https://alnk.to/4XxCRKZ Sea to Summit UltraSil Compression Sack 20L: https://rei.pxf.io/JKv4ra Adotek Grizzly Proof UL Bear Sack: https://alnk.to/2FDM7C2 Sunscreen stick: https://amzn.to/43PDbq9 Kula Cloth Pee Rag: https://alnk.to/5Q7pLD5 Garmin inReach Mini: https://rei.pxf.io/JKvV0q Gerber Dime Multi-Tool: https://rei.pxf.io/zx5b3r Thermarest NeoLoft Pad - wide: https://rei.pxf.io/VxvY9R Enlightened Equipment Enigma Sleeping Quilt 20F: https://alnk.to/aWFodLm Sea to Summit Aeros Premium Pillow: https://alnk.to/4BI6UnI NiteCore NB10000 Gen 2 Power Bank: https://alnk.to/c09W6sB Duece of Spades Toilet Trowel: https://alnk.to/2Qyx6dv Culo Clean Bidet: https://amzn.to/4l08ST7 Big Agnes Copper Spur: https://rei.pxf.io/2aL5zD NOTE These are affiliate links. I get a small kickback from every purchase, no matter the purchase, at no additional cost to you. This is a small way you can show support for my channel and it means a lot, so thank you! Want more outdoor spice in your life? Follow me on socials: Instagram: https://www.instagram.com/megintheforest/ Music License code: HAY6H8B5EXFH3AGC #backpackingtips #backpackinggear #ultralightbackpacking #beginnerbackpacking Timestamps: Intro: 00:00 Backpacking weight studies and data: 03:15 Analyzing studies about ideal backpacking pack weight: 06:11 Meet our expert: 07:35 What to know about pack weight according to a physical therapist: 09:41 One piece of gear that will impact trail fatigue: 12:37 What you don't know about your feet while backpacking: 17:34 Why backpackers get tired: 19:19 The verdict: 20:24 Are you packing your bag wrong?: 22:37 Outro: 24:44