Thanks all. I've been running 55-65# for several years now. I average about 500 miles a year, doing the same 7mile loop 1-2 times a week most of the time (2-2.5 hours). Sometimes I bump up in weight or go farther. Here in Iowa I only get 500-600ft elevation gain in that loop so the stair machine makes sense.
My point in posting is I feel pretty good on backpack hunts (elevation still kills a flat lander), but wanted to see what others were doing to prepare better. I've never been to a gym.
I'm 5'9", 175lb, and 35yo. I enjoy the pack hikes, but I also want to have good knees when I get older- I have no clue if I should be worried about that or not.
I appreciate hearing what others are doing- keep it coming!
I don't think there's one correct answer but I'll relate my recent experience.
I'm 70, 5 foot nine and 225 lbs, so I'm significantly overweight. I do have a healthy heart, lungs, back and joints. I hiked 170 miles of the Pacific Crest Trail in Washington State this past summer. I averaged 12 miles a day with the longest day about 15 miles. The base weight of my pack was about 20 lbs and fully loaded with food, water and fuel about 37 lbs. A few stretches I had to carry extra water so probably got up to 40 lbs. I never felt overloaded.
I trained for 4 months in the Spring, fast walking with a 20 lb pack at least an hour a day. I also did leg extensions and curls with 10 lb ankle weights. I wore good supportive boots with insoles.
I had absolutely no problems and I'm going to another section this summer.
I ruck 2 days a week
Day 1 - Low, short & heavy - distance and vert are constant at 3.5mi. w/700' of gain/loss - I increase my ruck load throughout the summer. I start at 60lbs. with my final goal of 120lbs. by deer opener
Day 2 - High, long & moderate - ruck load is constant at 80lbs. + water - distance begins at 7.5mi. w/1,780' of gain/loss. Goal by deer opener is 12.5mi with a minor increase in vert.
I came up with this based on what I learned from reading and listening to Mike Prevost
https://www.otpbooks.com/mike-prevost-ruck-training-programs/
https://www.otpbooks.com/mike-prevost-ruck-training-part-2/
P.S. I'm a 52 yr old Strength and Conditioning coach
Deadlifts, if done with correct form, do so much good for posture too, bad posture equals chronic pain, chronic pain equals a miserable trek. I haven't lifted in a year now but I remember when I started doing deadlifts on a weekly basis and kept at for a few months people actually asked if I had gotten taller. I was just naturally standing up straight because of this exercise.30% seems to be a good number for pack weight I'm 200lbs and will do 60lbs at least 20 miles once a week and sleep at high elevation to get use to the elevation the best exercise for packing in my opinion is repeated dead lift a strong core and back make a world of difference hiking it's not all just legs