On the subject of weight, it is (almost) always a compromise. I suppose, we could build our boats of boiler plate and just quit worrying about rocks n such. But then, lifting them would not add to the fun and enjoyment of owning them.
On gunnels (gunwales), I opted to not add a strip along the outside edge. I figured there was sufficient strength using a 4" strip of 1/8" plywood on the inside (formally known as an inwale), with spacers in between the gunnel and the boat's skin. Stress on gunnels is normally in the vertical plane, not horizontally trying to squeeze or stretch them. Thwarts hold gunnels in place sideways to prevent them squeezing in or ballooning out. So, for a given weight of wood on the gunnels, a taller thinner strip provides more strength than does a square one.
Stress on a gunnel is at its most in the center of the boat. So if you have to splice wood to make a strip long enough, don't splice in the middle. You can use a long strip for the midsection, and shorter ones for the ends. I overlaid a 2' long piece of 1/8" plywood over my splices for extra strength. Shorter ones are likely sufficient.
Spacers between the inwale and the skin of the boat form a box beam for even more strength. This is a "ventilated gunnel" that allows water to exit when a boat is laid on its side. It also provides points for lashing down gear. For spacers, a good start is to get a strip of wood about 2" wide, 1/8" thick, and plenty long. I cut triangles from this strip of 45-45-90 degrees. These are easy to mark off using a combination square, wastes no wood, and are fairly light weight. To lighten mine even more, I drilled a large hole in the center of each triangle.
I spaced them evenly along the upper and lower edges of the gunnel, with about 2" in between. Triangles on the bottom are in between triangles on the top. This forms a lightweight, strong box beam that has served very well through a lot of misuse.