From Day Pack to Full Pack: Preparing for Multi-Day Hiking

By Coach Lis

Back in my 20s, big hike prep was simple. Throw some extra stuff in my pack, head out, done.

Beyond my mid-forties, and through the menopausal transition, my body started asking for something a little different and a whole lot more respect.

The goal is still simple. Build load slowly, choose a good pack and pack it well. Here’s my simple training guide, built to support you at any age.

The 3 things that matter most

1. Time on feet

2. Pack weight

3. Strength

My golden rule: push just one of these at a time.

- Adding weight? Keep your hike distance similar

- Hiking longer? Keep weight steady

- Keep your strength work on non-hiking days, quietly building your base

Tip: Keep training hikes at a moderate intensity, around 50 to 70% of your max. You are working, but still able to talk in short sentences.

How much weight should you carry?

Instead of guessing, here’s a simple guide I use:

  • Around 20% of your body weight is a comfortable range for most women on multi-day hikes

  • Above 25% is where things can start to feel harder on joints and energy levels

For example, a 70 kg woman might aim to carry around 14 to 18 kg on a full pack hike.

It’s also important that your pack matches the load:

  • Day pack (up to 30 L): up to around 8 to 10 kg

  • Overnight pack (30 to 40 L): around 8 to 15 kg

  • Multi-day pack (45 to 60 L): around 12 to 18 kg

Tip: If you are training with more than 10 kg, a good hiking pack with a supportive frame and hip belt makes a big difference.

A simple way to build up

If you have time, a 10 to 12 week lead-in works well. Follow this pattern: build, build, ease off, repeat.

Weeks 1 to 4: Light and easy

  • 2 pack walks per week

  • Light load (around 5 to 10% body weight)

  • 30 to 60 minutes, mostly flat

Focus: how your body feels the next day. Knees, hips, back and pelvic floor all give you useful feedback.

Weeks 5 to 8: Start to build

  • Maintain 2 pack walks per week

  • One walk of 45 to 60 minutes

  • One walk of 75 to 90 minutes with gentle hills

  • Increase pack weight to 10 to 15% body weight

Weeks 9 to 11: Closer to trip conditions

  • Build pack weight to 15 to 20%

  • One long walk of 1.5 to 3 hours

  • One medium walk of 60 to 90 minutes

  • Introduce more hills to mimic real conditions

Check in: could you repeat this on back-to-back days? If not, repeat the week rather than pushing ahead.

Tip: Include a lighter week every 3 to 4 weeks to give your body time to adapt.

Week 12: Ease off and taper

  • Reduce time and pack weight by 20 to 40%

  • Keep a couple of easy, confident pack walks

  • Aim to start your hike feeling fresh, not fatigued

Tip: If pain or fatigue spikes, step it back a level. That’s not backing out, that’s training smart.

What and how you pack matters

A great training plan can be undone by a poorly packed bag. How you load your pack matters almost as much as how much you carry.

To add weight:

  • Water bottles, easy to adjust

  • Bags of rice, simple and stackable

  • Towels or clothing to fill gaps

  • Foam rollers or yoga blocks for stability

Tip: Avoid loose metal, glass or anything that could dig in if you stumble.

Keeping it in balance

You want your pack to feel like part of you. A stable load is far easier on your knees, hips and back.

  • Keep heavier items close to your spine, in the middle of the pack

  • Place medium weight items around that central load

  • Put lighter bulky items at the bottom

  • Use small, light items to fill gaps

  • Tighten straps so nothing moves

Tip: Find more info in our previous blog, How to pack a full hiking pack with confidence

The quiet support act: Strength

To support your training, aim for two strength sessions per week. Keep it simple.

Focus on:

  • Legs and hips: squats, hip hinges or deadlifts, step-ups, lunges, calf raises

  • Back and core: rows, planks, bird dogs, farmer carries

Structure:

  • 30 to 45 minute

  • 2 to 3 sets

  • 6 to 12 reps

  • Keep the last few reps challenging but controlled

Consistent strength work is one of the best things you can do for bone density, balance and confidence with a pack.

Final thoughts

Getting pack fit isn’t about proving toughness. It’s about steady progression, smart loading and choosing the right gear.

Train this way, and you’ll turn up to your multi-day hike feeling calm, capable and ready to enjoy the experience.



Michele Michel