STEP 3

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! Its 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. 

STEP 4

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 as seen below. 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 it’s 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.

📖 Read Next: Backpacking 101: How to Plan Your First Overnight Hike

STEP 5

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. 

STEP 6

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

THE IMPORTANCE OF THE RIGHT PACK

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 that this one has a spot to clip a helmet for summit days! See my favorite 20L pack here.
• 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. Explore the 45L option I love.
• 55L Backpacking Pack: Designed for weekend-to-weeklong adventures. Find my top 55L recommendation here. Use code “SHELBY15” for 15% off!
• 65L Expedition Pack: Best for extended trips where you need to carry extra gear and food. Discover my favorite 65L pack.

Some Key Things to Consider When Fitting a Backpack:

PROPER LAYERING, FIT, AND MAINTENANCE

• 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!

Products I Use to Clean My Gear: Shop My Favorite Gear Wash

📖 READ NEXT: Pack Like a Pro: Your Ultimate Hiking Gear Guide

Looking to take it a step further and feel confident and prepared on your next backpacking adventure? Let’s go on a hike together and you can learn everything you need to know to feel self-reliant and capable in the outdoors, year round. 

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