A couple of beta energy spectrum are given here:
http://hyperphysics.phy-astr.gsu.edu/hbase/nuclear/beta.html#c3
http://hyperphysics.phy-astr.gsu.edu/hbase/nuclear/beta2.html
The most probably energy of the beta particle is ~1/3 the maximum energy, but the decay of Bi-207 shows that the most probable energy is ~1/6 of maximum. It's been a whlle since I've looked into the details of beta decay, so possibly as the energy increases, there is a trend for the most probably energy to decrease as a proportion of maximum energy.
The beta particles lose energy based on collisions with electrons or interactions with nuclei (brehmsstrahlung), which is a function of energy. One has to know the linear energy transfer (LET) rate. In addition, the beta emissions are dispersed throughout a solid, such that only a fraction of the energy is lost before the beta escapes. LET is a function of the density of a material and more so the electron density of the material, e.g., tungsten or lead are much better shielding material (absorbers) than copper, which is much better than aluminum. On the other hand, the tritium beta particle has low energy. However, I would expect most of the beta energy would leave a tritium sample if the size of the sample is on the order of 1 mm. Tritium is more effective if combined as metal hydride or bound in some organic compound.
Crystalline solid hydrogen at 0.088 gm/cm
3 is the lightest of all crystalline substances. (I believe that is under normal 1 atm pressure).
Ref:
http://hyperphysics.phy-astr.gsu.edu/hbase/pertab/h.html
This group has measured beta decay of tritium -
Fackler O, Jeziorski B, Kolos W, Monkhorst HJ, Szalewicz K.
Accurate theoretical beta -decay energy spectrum of the tritium molecule and its neutrino mass dependence.
Phys Rev Lett. 1985 Sep 23;55(13):1388-1391.
More general information of beta (and alpha) decay
http://oak.cats.ohiou.edu/~piccard/radnotes/alphabeta.html
Note that tritium decays to He-3. He-3 with Z=2 will attract an electron from a nearby hydrogen (tritium) molecule, and ulimately the beta source will attract electrons from nearby matter in which the beta particles are slowing down. Nature has a preference for charge neutrality.