The key is a good pack like that used for hiking with a proper frame and a large padded belt, not a normal school type backpack that you carry just on your shou

The key is a good pack like that used for hiking with a proper frame and a large padded belt, not a normal school type backpack that you carry just on your shoulders (often just slung over one shoulder). The proper pack setup loads your muscles more like squatting. The difference is pretty striking. I think 20kg is appropriate in that instance. (Normal guideline is hike pack should not be more than a third your body weight to avoid injury, which for the average American male would be 60 pounds and the average American female would be 50 pounds… there’s enough margin so that even if you’re talking just those in a healthy BMI of like 23, there’s enough for a 44 pound pack for the average height American male and female.)