Where should load be on a backpack?

Approximately 80% of the weight of the backpack should fall on the hips and the rest on the shoulders. It is not advisable to hang objects on the outside of the backpack as they can unbalance you. In addition, they make it difficult to walk in narrow passages and can be easily lost.



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How do I pack my backpack correctly?
  1. Sleeping bag, down items and other lightweight objects go into the bottom compartment.
  2. Moderately heavy items such as clothing go on top on the outside.
  3. Heavy equipment – tent, supplies, thick jackets – are packed at upper shoulder height, as close to the back as possible.


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There are proper ways to organize a bag's contents. A general rule of thumb is that the heaviest items should go against your back and around the center of your back. Light items go further from your back. Light items that you don't need regular access to go at the bottom.

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Small items go in the side or top pockets. On rough terrain, where a low center of gravity is important, it might be wise to put heavy things on the bottom. For external-frame packs, heavy things go high and as close to your back as possible.

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Pack the backpack so that most of its weight rests in the curve of your child's lower back. Pack the heaviest items like textbooks and computers closest to the body and place other items equally on the right and left sides. Pack items in the different compartments. This helps distribute heavy loads evenly.

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Packing can be broken down into three zones, plus peripheral storage:
  1. Bottom zone: Good for bulky gear and items not needed until camp.
  2. Core zone: Good for your denser, heavier items.
  3. Top zone: Good for bulkier essentials you might need on the trail.
  4. Accessory pockets: Good for essentials you'll need urgently or often.


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Don't carry the weight of the world on your shoulders, put it on your hips! For a simple webbing waist belt, the bottom of the belt should rest on top of your hip sockets. For a padded belt, the contoured center of the waist belt should cup the pronounced part of your hips (the illiac crest). Tighten until snug.

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Durability: Look for backpacks made from sturdy materials like nylon or polyester, which can withstand rough handling during travel. Compartments and Organizational Features: Travel backpacks often have multiple compartments to help you stay organized.

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A loaded backpacking pack should not weigh more than about 20 percent of your body weight. (If you weigh 150 pounds, your pack should not exceed 30 pounds for backpacking.) A loaded day hiking pack should not weigh more than about 10 percent of your body weight.

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Effects of an overweight backpack The extra weight can distort the natural curve of the middle and lower back, causing muscle strain. Members of the UI Hospitals & Clinics Rehabilitation Services team recommend you carry no more than ten percent of your weight in a backpack.

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No matter how well-designed the backpack, less weight is always better. Use the bathroom scale to check that a pack isn't over 10% to 20% of your child's body weight. For example, a child who weighs 80 pounds shouldn't carry a backpack that weighs more than 8 to 16 pounds.

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An empty backpack only weighs a couple of pounds, but a well-made one can easily hold more than 30 pounds, which makes it a great weight-lifting tool. A sturdy backpack and a pile of books are all you need for an effective workout. One of the latest trends in fitness is using sandbags for strength training.

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