How to Choose a Hiking Backpack for Women | Fit Over Everything

Most of a loaded pack’s weight should ride on your hips, not your shoulders. If the straps dig in, the pack is probably the wrong size or adjusted poorly. Torso length — measured from the C7 vertebra at the base of your neck to the top of your iliac crest — determines the pack size, and different brands size that measurement differently. Before you look at liters or features, measure your torso and check the manufacturer’s own chart. REI’s backpack sizing guide explains exactly how to take that measurement and match it to a brand.

Why Torso Length, Not Height, Determines Fit

Two women who both stand 5’6″ can have very different torso lengths — one might need a small pack while the other fits a medium. Pack manufacturers build suspension systems (the frame and straps that transfer weight) around torso length, not overall height. Wearing a pack that is too long for your torso forces the shoulder straps to carry the load; one that is too short sits too high and shifts with every step. The Washington Trails Association recommends using each brand’s sizing chart rather than assuming your height-based size transfers across brands.

Measure your torso by tilting your chin to your chest, finding the bony bump that sticks out (C7), and running a measuring tape down your spine to the top of your hip bones. This number, plus the brand’s chart, gives you your size.

For a side-by-side look at top-rated options built for different torso lengths and trip types, see our tested roundup of the best women’s hiking backpacks.

Capacity by Trip Length: How Many Liters Do You Need?

Capacity is the second decision after fit — too much volume encourages overpacking, and too little leaves gear strapped to the outside. Here are the commonly recommended ranges:

Season and gear bulk matter as much as trip length. A winter weekend requires a larger pack than the same trip in summer because of bulkier insulation and a four-season tent. If you plan to carry a friend’s share of group gear, add 10–15 L to your estimate.

How to Test and Adjust a Pack Before You Buy

Fit a pack while it is loaded — the same empty pack feels fine and shifts uncomfortably with 20 pounds inside. Retailers and guides like OutdoorGearLab recommend loading the pack with 15–20 lb of soft gear or weighted bags so the suspension settles to its real shape. Once weighted, tighten in this order: hip belt first (centered on the iliac crest, not above or below), shoulder straps second (snug but not tight), load-lifter straps third, and the sternum strap last. The sternum strap should glide across the chest without pressing into the bust or neck. Pinching at the hips, shortness of breath, or shoulder pain means the fit is wrong.

Women-specific packs can offer narrower shoulder straps, a shorter torso option, and a curved hip belt that sits lower on the pelvis. But a unisex or men’s pack may fit better for some women depending on shoulder width and hip shape. Try several options side by side and let the fit — not the label — decide.

Three Common Mistakes to Avoid

• Buying by height instead of torso length. The most frequent sizing error is picking a pack based on how tall you are. Use the C7-to-hip measurement instead.
• Letting weight settle on your shoulders. If the hip belt is not snug or sits too high, the shoulder straps take over. Reload and re-tighten until your hips feel the difference.
• Choosing too much volume “just in case.” A 75 L pack for a weekend hike is overhead you carry empty. Measure your actual gear first, then pick capacity.

The core of a good decision: fit first, capacity second, features third. A properly fitted pack that transfers load to your hips makes any trail easier.