Training with a bergen without wrecking yourself
By Deepak Shukla · Historical account and source-led commentary
Carrying extra load is not the same as ordinary running or walking, and sudden increases in weight or duration can cause injury. This page offers cautious, general exercise considerations drawn from my own endurance background—not a military-approved bergen programme. Confirm any current expectations with the Army, and seek appropriate coaching before training under load.
Unloaded hills first
Getting comfortable walking over varied terrain and building strength are sensible general fitness goals. Starting with manageable activity can be less risky than jumping straight into long, heavy sessions. Your personal health, current capacity and any injury history matter much more than a generic online weight or mileage target.
Add weight slowly, and late
If load carriage is appropriate, increase demands conservatively with guidance from a qualified coach or clinician, and prioritise form, conditions and recovery. Avoid treating an online progression table as a prescription. Stop if you experience significant pain or other concerning symptoms; forcing the session is not evidence of readiness.
Pack it like it matters
Well-fitting equipment and stable packing may improve comfort, but the Army's own kit instructions should take precedence when provided. Do not copy informal advice about carrying improvised heavy objects, tactical loadouts or alleged selection standards. If unsure about fit or safe loading, get practical instruction.
Feet are the whole game
Footwear and socks that suit you matter on long hikes, as I have discovered through ultramarathons. Attend to rubbing, pain and blisters early and be willing to shorten a session. My race experience does not tell me what happens to individual candidates during SAS selection.
Recovery is part of the load
Load carriage can be demanding on muscles and joints. Rest, sleep and time to adapt belong in a programme, and the appropriate frequency will vary. If you have persistent pain or an injury, obtain clinical guidance rather than pushing through it to meet an arbitrary schedule.
A note on accuracy
Entry criteria, standards and selection dates are set by the Army and change over time. Take anything current from the Army's own UK Special Forces Reserve pages; take everything below as one applicant's experience.
Sources and current requirements
My experience dates from 2014–2016. Eligibility, fitness standards and the selection process change, so for anything current use the Army's own pages:
- British Army Jobs — SAS Reserve role, entry requirements, selection and locations
- British Army — UK Special Forces Reserve overview and recruiting contact
- British Army — 21 and 23 Special Air Service Reserve
- Soldier magazine (October 2025) — SAS Reserve recruiting feature
Checked 15 October 2026. The Army Jobs listing and the October 2025 Soldier article use different age wording — ask the recruiting unit rather than picking the convenient figure.
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