Master the Farmer's Carry for Real-Life Strength
Also Known as the Farmer's Walk
Imagine hauling heavy grocery bags from your car to the kitchen. That movement you're doing? That's essentially the Farmer's Carry (or Farmer's Walk). It's an exercise where you grab a weight in each hand and walk. No fancy equipment. No complicated moves. Just you and the weights.
There are lots of reasons to try this simple exercise.
Boosts Grip Strength: The Farmer's Carry strengthens your grip by working the muscles in your hands and forearms. A stronger grip isn't just handy for opening jars, studies link it to better overall health and longevity.
Builds Core Strength and Stability: Walking with weights forces your core muscles to engage. This tones your abs and improves balance. You'll stand taller and move more confidently.
Improves Posture: In our screen-focused world, slouching is common. The Farmer's Carry encourages you to stand straight, pulling your shoulders back. Over time, this can lead to better spinal alignment and less back pain.
Enhances Functional Strength: This exercise mirrors real-life activities like carrying shopping bags or lifting furniture. By practicing it, you're training your body to handle everyday tasks better.
Supports Healthy Aging: Research suggests that boosting grip strength and functional fitness can contribute to a longer, healthier life.
You'll only need two things to do the exercise. A pair of weights, dumbbells or kettlebells that are heavy but manageable, and a clear path where you can walk safely.
1. Set Up: Place two weights on the ground, one on each side of you.
2. Lift Safely: Squat down by bending your knees and hips, keeping your back straight. Grasp each weight firmly.
3. Stand Tall: Rise up, pulling your shoulders back. Engage your core muscles and look straight ahead.
4. Start Walking: Begin to walk forward slowly, keeping your steps steady and your posture upright.
5. Breathe Naturally: Don't hold your breath. Inhale and exhale smoothly as you move.
6. Set Your Goal: Walk for a specific time, like 30 seconds, or cover a set distance.
7. Finish Carefully: When you're done, stop walking. Squat down and place the weights back on the ground gently.
The amount of weight you should carry will vary based on age and fitness level. Here's a general guide to help you assess and set targets.
Beginner: If you're new to this, start with lighter weights and focus on form. If you can't handle more than five pounds of weight in each hand, that's OK. Choose weights that challenge you but don't compromise your form.
Intermediate: Increase the weight slightly and extend the duration of your walk as you get comfortable.
Advanced: Over time, keep challenging yourself with heavier weights and longer distances or times.
Men: The ultimate goal is to be able to carry a TOTAL equal to your body weight, half in each hand.
Women: The ultimate goal is to be able to carry THREE-QUARTERS of your body weight, about 37.5% in each hand.
What will quickly become obvious is that those weight levels will be unatainable if you're overweight. If you tip the scales at 300 pounds, you would have to carry 150 pounds in each hand, and that's absurd. Part of your journey with this exercise, is getting your weight to a healthy level.
Don't use gloves, wraps or straps. One of the purposes of this exercise is to develop a strong grip. Maintain good posture throughout, imagine a string pulling you upward from the top of your head. Engage your core to protect your back and maximize the benefits. Always check your equipment to ensure the weights are secure and in good condition.
These are how many seconds you should be able to carry the weight. The performance levels are broken down by age groups. (This chart was put together by Vaughn of Longevity Plus.)
| Age Group |
Beginner (Seconds) |
Below Average (Seconds) |
Intermediate/ |
Advanced (Seconds) |
Elite |
|---|---|---|---|---|---|
20-29 |
0-30 |
30-60 |
60-120 |
120-165 |
165+ |
30-39 |
0-25 |
25-45 |
45-105 |
105-150 |
150+ |
40-49 |
0-20 |
20-30 |
20-90 |
90-120 |
120+ |
50-59 |
0-10 |
10-20 |
10-60 |
60-105 |
105+ |
60-69 |
0-5 |
5-10 |
10-50 |
50-90 |
90+ |
70+ |
0-4 |
4-7 |
7-45 |
45-75 |
75+ |
Consistency is key. Incorporate the Farmer's Carry into your routine two to three times a week. Gradually add a few more seconds to your walk or slightly increase the weight each week. Listen to your body; if something doesn't feel right, it's okay to pause and reassess.
The Farmer's Carry is more than an exercise, it's a practical tool for everyday strength. Whether lifting grandkids or moving boxes, this move prepares your body for real-life demands. Start at your own pace, set achievable goals, and watch yourself get stronger week by week.
Reference Links:
The Effect of an Acute Farmers Walk Exercise Bout on Muscle Damage and Recovery in Recreationally Trained Adults
Jeb F. Struder, Daniel E. Newmire, Mikaela D. Boham & Heather E. Webb
Journal of Science in Sport and Exercise, Published 07 October 2021
Grip Strength: An Indispensable Biomarker For Older Adults
Richard W Bohannon
Clinical Interventions in Aging, Published 1 October 2019 Volume 2019:14 Pages 1681—1691
Correlation between Health-Related Quality of Life and Hand Grip Strength among Older Adults
Hadeel Halaweh
Experimental Aging Research, Published online: 12 Jan 2020
Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial
Su Su Hlaing, Rungthip Puntumetakul, Ei Ei Khine, Rose Boucaut
BMC Musculoskeletal Disorders, Published 2021 Nov 30;22(1):998. doi:10.1186/s12891-021-04858-6.
Core training and performance: a systematic review with meta-analysis
Ángela Rodríguez-Perea, Waleska Reyes-Ferrada, Daniel Jerez-Mayorga, Luis Chirosa Ríos, Roland Van den Tillar, Ignacio Chirosa Ríos and Dario Martínez-García
Biology of Sport, Published Online date: 2023/02/03
Impact of high-load resistance training on bone mineral density in osteoporosis and osteopenia: a meta-analysis
Yuki Kitsuda, Takashi Wada, Hisashi Noma, Mari Osaki, Hiroshi Hagino
Journal of Bone and Mineral Metabolism, Published 2021 Sep;39(5):787-803. doi: 10.1007/s00774-021-01218-1. Epub 2021 Apr 13.
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10/11/2024
