How to Fit Your Backpack: A Step-by-Step Guide

Finding the perfect fit for your backpack is a game-changer for outdoor adventures, and once you feel it, you can't go back. A properly fitted pack not only reduces discomfort but also improves your balance and energy efficiency while on the trail. Regardless of if you're gearing up for a quick day hike or a multi-day backcountry trek, this guide will help you ensure your pack fits just right, so you can focus more on the beauty around you, and less on your shoulders and back.

How to Fit a Backpack: A Step-by-Step Guide

A well-fitted backpack distributes weight proportionately across your body, minimizing strain on your shoulders, back, and hips. Poorly adjusted packs can lead to discomfort, chafing especially on your collar bones and shoulders, and even injuries over time.

Here's how to fit your backpack, step by step:

Set the Torso Length

Backpacks come in different sizes to match your torso length. It can be helpful to have another person help you measure the length of your torso to get an accurate measurement.

• ↟To find your torso length, tilt your chin to your chest, and measure from the bony bump at the base of your neck (your C7 vertebra) to the point between your hip bones (iliac crest).
• ↟Now that you have the proper measurements, you can find the perfect size pack. Most backpacks are sized based on torso length.
• ↟Adjust the pack's torso length on the back accordingly. Many packs have adjustable harness systems to fine-tune the fit.

Adjust the Hip Belt

The best way to fit your pack is from the waist up. Your hips should carry most of the pack's weight (the standard rule is around 80%).

• ↟Start by loosening all of your straps.
• ↟Place the pack on your back, and position the hip belt so it rests over your hip bones (iliac crest).
• ↟Buckle and tighten the hip belt snugly. It should feel secure but not constrictive.

Adjust the Shoulder Straps

The shoulder straps help stabilize your pack and keep it close to your back, helping distribute the weight.

• ↟Shrug your shoulders.
• ↟Pull your shoulder straps down and back until they wrap snugly over your shoulders; once it feels a little tight, drop your shoulders. It should feel like it's in the perfect spot, with the exception of any microadjustments.
• ↟Avoid overtightening; the straps should guide the pack, not bear the full weight. The standard rule is for your shoulders to carry around 20% of the weight.
• ↟Make microadjustments as needed! It's normal for your straps to move while you're hiking depending on the pack and the straps, so as you're hiking, make small adjustments to the straps to get the perfect fit.

Clip & Adjust the Sternum Strap

The sternum strap helps keep the shoulder straps in place as well as distribute weight between your shoulders, and actually belongs in a very specific place on your chest to work properly.

To find this spot, put your index finger just below the space between your neck and chest. Add your middle and ring finger below your index finger, and right where that ring finger lands is where your sternum strap should go. Check your pack to see if its placement can be adjusted.

Then:

• ↟Buckle and slide the sternum strap up or down until it's level with your chest.
• ↟Tighten until the shoulder straps are stabilized but still allow comfortable breathing. Be sure not to overtighten.

Adjust the Load Lifters

The load lifter straps are located near the top of your shoulder straps and connect to the top of the pack (the lid). Adjust these straps to form a 45-degree angle with your pack. This will bring the load closer to your body, helping prevent pain in your shoulders and improving stability and balance. It can help to do this step in a mirror or by having a friend double check it before hitting the trail.

Feel It Out

Once everything is fitted, make any last minor adjustments, and then walk around with your pack loaded to get a real feel. This is a good chance to make sure you packed your bag well too, carrying most of your weight in your mid-back and hips. Pay attention to any areas of discomfort and tweak the straps as needed. Remember, minor adjustments can make a big difference.

My Favorite Backpacks for Every Adventure

A well-fitted backpack is essential, but choosing the right size and type can be just as important. Here are my go-to picks for various activities:

• ↟20L daypack: perfect for quick hikes and light load days. I love having a spot on my pack to clip a helmet for summit days.
• ↟30L daycation pack: ideal for long days or winter trips with more layers. Check out my favorite 30L pack.
• ↟44/45L versatile pack: great for minimalist treks or shorter multi-day trips.
• ↟55L backpacking pack: designed for weekend-to-weeklong adventures. Find my top 55L recommendation here.
• ↟65L expedition pack: best for extended trips where you need to carry extra gear and food.

Some Key Things to Consider When Fitting a Backpack

• ↟Load distribution: keep heavier items close to your back and centered to help distribute weight properly.
• ↟Ventilation: look for packs with mesh back panels or airflow channels for hot-weather hikes or if you run hot while hiking.
• ↟Custom adjustability: many packs come with interchangeable hip belts and adjustable torso lengths for a truly tailored fit; be sure to look for this if it's a feature you want.

Taking the time to properly fit your backpack can make a huge difference on the trail, and after. An improper fit can lead to injury and future issues. By following these steps and choosing the right pack for your adventures, you'll set yourself up for comfort and success.

*Please note that some links above are affiliate links, which means I earn a small commission on any purchase you make – at no additional cost to you. If you use any of these links, thank you for your support in advance!

See you on the trail! — Shelby