The question of how much an average person can carry is complex and highly dependent on individual factors, context, and proper technique. Unlike a simple statistic, a safe carrying weight is a moving target that requires personal awareness and careful handling to prevent long-term musculoskeletal issues, especially to the back. What one person can manage safely, another may not, and what is safe for a single lift might be dangerous for a repetitive or long-distance carry.
Official Guidelines and Workplace Standards
Organizations like OSHA and the UK's Health and Safety Executive (HSE) provide general guidance to help employers and individuals minimize manual handling risks. These are not universal maximums but rather starting points for a risk assessment.
- For single, infrequent lifts: OSHA generally advises caution with any load over 50 pounds (approx. 22.7 kg), recommending a team lift for anything heavier.
- Under ideal conditions: HSE suggests maximum weights for ideal, close-to-body lifting: 25 kg (~55 lbs) for men and 16 kg (~35 lbs) for women. However, these limits decrease significantly for awkward or extended-reach lifting.
- For backpacks or extended carries: The common "rule of thumb" is to carry no more than 20-30% of your body weight. Some researchers suggest a maximum of 1/3 of body weight for trained individuals over a working day.
Why 'Average' is a Misleading Term
When considering carrying capacity, the concept of an 'average person' is nearly useless. An untrained, sedentary individual will have a drastically different capacity than a physically active person. A 2016 study found that the average, untrained American man can deadlift about 155 pounds, while the average woman squats roughly 95 pounds—yet these are for specific, short-term lifts, not sustained carrying. The true average carrying capacity for day-to-day tasks is much lower and is based on a multitude of individual characteristics.
Key Factors Influencing Carrying Capacity
Several variables determine how much weight an individual can safely carry:
- Fitness Level and Conditioning: Regular strength training, especially for the core and legs, increases a person's capacity and endurance. A sedentary lifestyle leads to weaker muscles and a higher risk of injury.
- Age and Gender: Lifting capacity changes throughout a person's life, peaking between the late 20s and late 30s before gradually declining. Men typically possess greater muscle mass and, on average, higher lifting capacity than women.
- Object Characteristics: A compact, easily gripped 50-pound box is far easier to carry than an awkwardly shaped or oversized 50-pound object. The location of the load's center of gravity is also a major factor in maneuverability.
- Technique and Ergonomics: Proper lifting form and body mechanics are arguably the most important factors. Lifting with your legs, keeping your back straight, and holding the load close to your body reduce strain.
- Duration and Repetition: Carrying a load for a short distance once is different from carrying it repetitively or over a long distance. Repetitive strain and fatigue significantly increase the risk of injury.
- Environmental Factors: Terrain, temperature, and space constraints can add to the difficulty and risk. Moving a heavy item up stairs or across an uneven surface is more demanding than carrying it on a flat, clear path.
Safe Lifting and Carrying Techniques
To prevent injury, especially to your back, follow these steps for any manual handling task:
- Assess the Situation: Before you even touch the item, check its weight, stability, and grip points. Walk the path you will take to ensure it is clear of obstacles. If the load is too heavy or awkward, ask for help or use a mechanical aid.
- Use Your Legs, Not Your Back: Stand close to the object with your feet shoulder-width apart. Squat down by bending your knees, not by bending over at the waist. Keep your back straight, engage your core, and keep your head up.
- Get a Firm Grip: Grasp the load firmly with both hands if possible. Good handles make a significant difference. Wear gloves if they improve your grip.
- Keep it Close: Lift the object by straightening your legs, holding it as close to your body as possible. This keeps the load within your "power zone" (mid-thigh to mid-chest).
- Avoid Twisting: Do not twist your torso while lifting or carrying. To change direction, move your feet and lead with your hips.
- Move Smoothly and Steadily: Avoid sudden, jerky movements. When setting the load down, reverse the lifting process slowly and carefully.
Table: Comparison of Carrying Capacity Influences
| Factor | Increases Carrying Risk | Decreases Carrying Risk |
|---|---|---|
| Fitness | Sedentary lifestyle, weak core muscles | Regular strength training, good endurance |
| Technique | Bending at the waist, twisting motions | Lifting with legs, keeping load close |
| Object | Awkward shape, poor grip, high center of gravity | Compact shape, easy-to-grip handles, balanced load |
| Environment | Uneven terrain, stairs, slippery floors | Flat, clear path, stable ground |
| Duration | Repetitive lifting, long-distance carry | Infrequent, short-distance lifts |
| Assistance | Attempting to lift alone when oversized | Team lift, using mechanical aids like a dolly |
How to Increase Your Carrying Strength
If you find yourself needing to lift or carry heavier items regularly, you can improve your capacity and reduce injury risk through targeted training.
Core and Stability Training
- Planks: Strengthens the deep abdominal muscles that stabilize the spine during lifts.
- Bird-Dog: Improves core stability and coordination.
- Dead Bugs: Works the core without straining the back.
Loaded Carries
- Farmer's Walk: Carry a heavy dumbbell or kettlebell in each hand while walking. This builds grip strength, core stability, and overall conditioning.
- Suitcase Carry: Same as the farmer's walk, but with a weight in one hand only. This challenges your core to prevent leaning to one side.
- Zercher Carry: Hug a weighted object (or sandbag) against your body in the crook of your elbows. This emphasizes core strength and upper back stability.
Leg and Back Strength
- Squats: Develops the powerful leg muscles needed for proper lifting.
- Deadlifts: Safely practicing this fundamental movement with proper form builds overall strength and can improve your technique for lifting off the floor.
Start with a manageable weight and focus on form over load. Progress gradually by increasing the weight, duration, or distance over time.
Conclusion
The notion of a single maximum weight for an 'average person' is a dangerous oversimplification. Safe carrying is determined by a combination of physical conditioning, proper technique, and individual assessment of the load and environment. Official guidelines provide a safety buffer, but personal responsibility is paramount. By prioritizing good form, listening to your body, and building functional strength through practices like loaded carries, you can significantly reduce your risk of injury and safely manage the lifting and carrying demands of everyday life. If in doubt, remember to ask for help or use a mechanical aid; the momentary inconvenience is far better than a long-term injury.
For more detailed information on preventing lifting injuries and proper technique, refer to OSHA's guidelines on the topic: OSHA Proper Lifting Techniques: Safe Lifting Ergonomics.
