Hiking can help improve cardiovascular function while burning calories to keep you in shape. If a simple hike doesn't seem like enough of a challenge for you and your fitness level, carrying a weighted backpack can help you amp up the intensity for even more benefit. Check that you're healthy enough before taking on a more demanding hike.
Step 1
Schedule an appointment with your doctor if you suffer from back problems, or you haven't exercised in some time. Since hiking with a weighted backpack can be high intensity, you should talk to your doctor about hiking and how it will affect your body. If you have back problems, your doctor may suggest another type of exercise for less strain. Once your doctor authorizes hiking with a backpack, you can proceed with your preparations.
Step 2
Purchase a sturdy, heavy-duty backpack for your hikes. A regular school backpack will not offer the support and strength that you need to hike with weights. Look for a true hiker's backpack, with padded shoulder straps and an adjustable waist belt so the weight of the backpack is more evenly spread across your body.
Step 3
Fill your backpack with appropriate weights. It's always best to err on the side of caution and fill your backpack with less weight than you think you can handle. Almost anything can double as a weight when you place it in a backpack. The M Body Strength bodybuilding website suggests starting with 5 to 10 lbs. for women, and 25 to 30 lbs. for men. Some good weights include water bottles, plate weights or kettlebells. Weight your bag on a scale; note that your food, water and other supplies will cause your backpack to weigh more.
Step 4
Pack enough food and water for your route. Drink at least a half-cup of water every 20 minutes; plan accordingly and bring along a canteen to stay well-hydrated. You also may need a few snacks, so reach for cereal bars and other lightweight and easy-to-pack foods.
Step 5
Plan a short route to start. If it's your first time hiking with a weighted backpack, you may overestimate how far you can hike while carrying substantial weight. Start with a five- to 10-minute hike and adjust your weight, time and route depending on how you feel after your first hike. As you improve and gain strength, you can add length to your hike and weight to your backpack.
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