From my army days, a full combat load was 110-120 lbs. And yeah, you definitely felt it.
These days I might start a multi-day backpacking trip with 40-50 lbs, which is a load that should be manageable and not do you any damage.
However, it's probably not something you want to go cold-turkey with - I'm not surprised you are feeling a little achey.. Can you practice walking with a 10-20 lb backpack during the week?
Squats and planks should be part of any overall exercise program, and are good strengthening exercises for carrying a pack when hiking. Deadlifts too. The one exercise I would add that is more hiking specific is calf-raises - really strengthens the foot and ankle, and adds much more protection against sprains and rollovers than any pair of hiking boots. I'd recommend doing them barefoot, as it really works the foot muscles as well.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
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