I recently turned 47 and as I inch closer to the big 5-0, I'm increasingly interested in exercises linked to longevity.
Enter the farmer’s carry. A deceptively simple and underrated move, it’s where you walk holding weights by your sides. According to longevity expert and physician Dr. Peter Attia, this exercise is one of the best things anyone in their 40s and 50s can do to maintain mobility and independence in later life.
Why? If you can perform this exercise, it is a strong indicator that you’ll retain the strength needed in your last decades to handle everyday tasks like carrying groceries or opening jars—crucial for staying independent.
In the Instagram reel below, personal trainer Maggie Topham demonstrates how to do the farmer’s carry.
How to do the farmer’s carry
All you need for a farmer's carry—also known as a farmer's walk—is to grab two heavy weights and walk for a certain distance or time. This exercise can also be done holding kettlebells, weight plates or any other type of weight.
Shop adjustable dumbbells
Need some home weights to practice this move? All of the options below come from our guide to the best adjustable dumbbells.
Benefits of the farmer’s carry
This full-body exercise is an effective way to build muscle and overall strength. Maintaining muscle mass as we age is essential for staying functional, mobile and independent.
Doing weight-bearing exercises like this one can also stimulate bone growth, counteracting the natural decline in bone density that happens as we age. Building bone strength reduces the risk of fall-related injuries and osteoporosis, making it a crucial part of any longevity-focused routine.
Carrying heavy weights also forces the core to stabilize and the body to maintain an upright position. This improves back and shoulder strength, reduces slouching and supports better postural control.
Mastering the farmer’s carry prepares your body for the demands of daily life so start adding it to your full-body dumbbell workout routine and see the benefits for yourself.
