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For a first overnight backpacking trip, buy a 50–65L pack that weighs under 5.5 lbs empty and fits your torso length—not just your height. The REI Co-op Trail 60 ($180–$220) is the safest starting point for most beginners; the Osprey Rook 65 ($240–$270) earns its extra cost if you plan to hike more than 20 times a year. Everything else follows from fit.
What Size Backpack Do You Actually Need?
A 40L pack works for day hikes. A 50–65L pack handles 2–3 nights with a tent, sleeping bag, and food. Go larger than 70L as a beginner and you’ll fill the space with gear you don’t need—and feel every extra pound by hour four.
Capacity ranges at a glance:
- 40–50L: Day hikes, ultralight overnights, solo travel with minimal gear
- 50–65L: 2–3 night trips, beginners, mixed terrain—the right range for most first-timers
- 65–75L: 4–5 night trips, winter gear, or carrying group supplies
Torso length matters more than volume. Measure from the C7 vertebra (the bony bump at the base of your neck) to the top of your hip bones. Most adults fall between 17–20 inches, which maps to small or medium in most brands. A pack sized to your torso shifts 60–80% of the load to your hips; one that’s too long or too short dumps that weight onto your shoulders instead.
Key Features That Actually Improve Comfort
Hip Belt and Torso Support
The hip belt is the most important part of a backpacking pack. Put the pack on, center the belt over your hip bones, and tighten it—you should feel weight drop off your shoulders immediately. Cheap packs use thin foam that compresses flat within an hour; good ones use dense foam 0.5–1 inch thick that holds its shape across a full day. If a hip belt feels right in the store but digs in after two miles, the foam density is too low for your load.
Shoulder Straps and Back Panel
Straps should curve around your shoulders without pressing into your collarbone or gapping at the sides. Mesh back panels ventilate better on warm-weather hikes; solid foam panels handle loads over 40 lbs more comfortably. For most beginner trips in the 20–30 lb range, either works—prioritize fit over panel type.
Weight and Fabric Durability
Target 4–5.5 lbs empty for a beginner pack. Packs under 4 lbs use thinner fabrics—often 100D nylon—that can fail within 2–3 years of heavy use. Packs built with 210D Cordura or 500D nylon typically last 5+ years. That durability gap matters when you’re deciding whether to spend $180 or $280.
A pack that fits your torso and distributes weight to your hips will prevent shoulder pain and let you hike longer.
Top Beginner Backpacks Compared
| Pack | Capacity | Weight (empty) | Price Range | Best For |
|---|---|---|---|---|
| Osprey Rook 65 | 65L | 4.9 lbs | $240–$270 | Adjustable torso fit, high-frequency hikers |
| REI Co-op Trail 60 | 60L | 4.8 lbs | $180–$220 | Best value under $220, easy in-store returns |
| Deuter Speed Lite 21 | 21L | 1.3 lbs | $100–$130 | Day hikes only, minimal gear |
| Gregory Baltoro 65 | 65L | 5.1 lbs | $220–$280 | Heavier loads, 4–5 night trips, premium hip suspension |
| TOPO Designs Kletterwerks 50 | 50L | 4.2 lbs | $195–$235 | Lighter weekend trips, urban-to-trail crossover |
Our verdict
Start with the REI Co-op Trail 60 if you want a solid pack under $220 with easy returns. Choose the Osprey Rook 65 if you plan to hike 20+ times per year—the adjustable torso and lifetime warranty justify the extra $50. Pick the Deuter Speed Lite 21 only if you’re certain you’ll stick to day hikes first; buying it now and upgrading later costs more total than starting with a 60L.
How to Fit a Backpack Before You Buy
Ask store staff to load the pack with a 15–20 lb sandbag, or bring books from home. Then adjust in this order:
- Loosen all straps completely before putting the pack on
- Tighten the hip belt snug around your hip bones—not your waist
- Pull shoulder straps until they sit flush on your shoulders without gaps
- Clip and snug the sternum strap across your chest
- Tighten the load lifter straps at roughly a 45-degree angle from the pack to your shoulders
Walk the store for 5–10 minutes. Weight should press down through your hips, not pull back on your shoulders. Side-to-side shifting or shoulder strap digging usually means the wrong torso size—try the next size up or down before switching models entirely.
Buying online? REI, Osprey, and Gregory all offer 30–60 day returns. Take the pack on a short 3–5 mile hike before the window closes.
Budget Tiers and What You Get
Under $150
Kelty, Decathlon, and similar brands offer 50–60L packs in this range. Expect 5.5+ lbs empty, basic hip padding that compresses quickly, and fabric that may show wear after 2–3 seasons of regular use. These are worth considering if you want to test backpacking before committing to a $200+ pack—but plan to replace them.
$150–$250
REI Co-op, TOPO Designs, and entry-level Osprey and Gregory packs land here. You get 4.5–5 lb weight, solid hip belts, and durability that typically holds up 4–5 years with consistent use. This tier covers most beginners through their first several years of hiking.
$250+
Premium Osprey, Gregory, and Arc’teryx packs drop below 4.5 lbs and use higher-grade fabrics with lifetime warranties. The jump makes sense at 30+ trips per year or for multi-week expeditions. For a beginner doing 5–10 trips a year, the $150–$250 tier delivers better value per hike.
Common Beginner Mistakes to Avoid
- Buying too large: A 75L pack invites overpacking. Stick to 50–65L and you’ll pack only what you need.
- Ignoring torso fit: A 60L that fits your torso outperforms a 65L that doesn’t—every time.
- Wearing the hip belt too high: It should sit on your hip bones, not your waist. Worn high, it transfers zero load and digs into your ribs on descents.
- Overstuffing: Pack to 80% capacity on early trips. A jammed pack is harder to balance and stresses seams and zippers.
Before your first trip, read our guide on how to pack a backpack for hiking to distribute weight correctly inside the pack.
Maintenance to Extend Pack Life
A $200 pack lasts 5+ years with basic care. After muddy or sweaty trips:
- Hand-wash with mild soap and cold water; never machine-wash
- Air-dry completely before storing—a dryer warps frames and degrades foam
- Store in a cool, dry spot away from direct sunlight, which breaks down nylon over time
- Replace frayed straps or compressed hip belt foam using brand repair kits ($20–$40 from most manufacturers)
Check seams and zippers after every trip. A $4 tube of seam sealer on a small split beats a $60 repair or a ruined pack in the rain.
Gear Beyond the Pack
A well-fitted pack is step one. You’ll still need a tent, sleeping bag rated for your destination’s low temperature, and broken-in hiking boots before your first overnight. See our best hiking gear for beginners guide to prioritize purchases by budget and trip length.
Frequently asked questions
What’s the difference between a hiking and backpacking pack?
Hiking packs (20–40L) carry water, snacks, and a rain jacket for day trips—they’re light and compact, with minimal hip support. Backpacking packs (50–75L) hold a tent, sleeping bag, and 2–3 days of food, and use padded hip belts and ventilated back panels to handle 20–40 lb loads. Using a hiking pack overnight means your shoulders absorb weight your hips should carry.
Can I use a school or travel backpack for backpacking?
Not comfortably. School packs have no hip belt, so all weight hangs from your shoulders—most people feel neck and shoulder pain within 2–3 hours on trail. Travel packs prioritize suitcase-style access over load distribution. Spending $150–$200 on a purpose-built hiking pack avoids both problems.
How do I know my torso length?
Measure from the C7 vertebra (the large bump at the base of your neck) to the top of your hip bones with a soft tape measure. Most adults measure 17–20 inches, which fits small to medium in most brands. Under 5’4″? Start with XS. Over 6’2″? Try L or XL. Most outdoor retailers measure you free in under two minutes.
Should I buy a men’s or women’s pack?
Women’s packs use shorter torso lengths, narrower shoulder straps, and hip belts contoured for wider hips. If you’re a woman, try both—fit overrides the label. Some women fit men’s small or medium better than a women’s medium, depending on shoulder width. The goal is even contact across the hip belt and no shoulder strap gapping.
How much should my loaded pack weigh on a beginner trip?
Target 20–25 lbs total (pack plus all gear) for your first 2–3 trips. That range builds trail fitness without overloading joints on uneven terrain. With experience, 30–35 lbs becomes manageable for longer trips. As a general rule, avoid exceeding 35–40% of your body weight, particularly on steep or technical terrain—injury risk rises sharply above that threshold. This is general guidance, not medical advice.
Marcus is a cycling coach and hiker who plans routes down to the water stops.
