Why the Farmer’s Carry Might Be the Most “Real Life” Exercise We Do

Today in class, I had the ladies try the Farmer’s Carry exercise.

After class, while feeding chickens outside, I realized—this is why we train! If I’d had my phone and it wasn’t so cold, I would have snapped a picture.

I walked uphill over ice and snow, carrying heavy buckets.

I wasn’t working out. I was living. My body responded because I train for real-life demands.

A Farmer’s Carry (sometimes called a Farmer’s Walk) is when you carry heavy weights—usually dumbbells or kettlebells—in both hands while walking with good posture.

The Farmer's Carry:

• Builds grip strength (hello, opening jars and carrying groceries)

• Strengthens your core without a single crunch

• Works your shoulders, traps, and legs

• Improves balance and stability

• Sneaks in a solid cardio effect

• Helps maintain bone density because a Farmer Carry is a load-bearing exercise, meaning your bones are working against gravity while you manage the weight. That’s exactly what bones need to stay strong.

The most important rule:

👉 The weight should feel challenging and steady—not wobbly, painful, or scary.

You should be able to:

• Stand tall

• Keep your shoulders back and down.

• Walk with control

• Maintain good posture the entire time.

If posture collapses, it’s too heavy.

General Starting Guidelines (Per Hand)

These are recommended starting weight ranges. Find a weight that feels challenging but allows you to maintain proper form. If you struggle to keep good posture, try a lighter weight.

Beginner (new to strength training)

• 10–20 lbs per hand

Intermediate (training consistently 6+ months)

• 20–35 lbs per hand

Strong & experienced

• 35–50+ lbs per hand

Have fun with it! Grab some weights and remind yourself how strong you are.

If you're interested in Group Health Coaching or Workout calendars that help with bone desity and balance click below.

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