Why We Program Farmer’s Carries (And Why You Shouldn’t Skip Them)

The Farmer’s Carry is one of the simplest exercises you can do—but don’t let its simplicity fool you. It’s a powerhouse move that builds grip strength, core stability, total-body strength, and real-world functional fitness.

We program Farmer’s Carries for all of our clients because they have direct, everyday applications: from carrying groceries or kids to safely moving heavy loads in daily life. Beyond strength, research shows that grip strength—one of the main benefits of the Farmer’s Carry—is strongly linked to overall health, longevity, and reduced risk of chronic disease. In fact, large-scale research has found that lower grip strength is associated with significantly higher risk of cardiovascular disease and all-cause mortality (Wu et al., 2017).

This week, we’re focusing on the Double Arm Farmer’s Carry, the most efficient and foundational version for building functional strength, grip strength, and structural integrity. Next week, we’ll show you some of our Farmer’s Carry variations that challenge core stability, shoulder range of motion, and balance, taking this functional exercise to the next level.

Why the Farmer’s Carry Deserves a Spot in Your Program

1. A True Functional Core Exercise

The Farmer’s Carry trains your body the way it was designed to work. You’re standing, stabilizing, and moving under load, which builds:

Core stability (not just “abs”)
Postural strength
Total-body coordination

It directly translates to everyday life, making it one of the most functional strength exercises you can do.

2. Grip Strength = A Key Health Marker

Your hands do more than hold weights—they’re a powerful indicator of overall health. Research consistently shows that individuals with lower grip strength have a significantly higher risk of mortality, even after accounting for age and body size (Cooper et al., 2010).

Greater total body strength
Better physical function as you age
Higher bone density
Improved cognitive function
Lower risk of cardiovascular disease, diabetes, and some cancers
Lower overall mortality rates

Farmer’s Carries are one of the most efficient ways to build this important metric.

How to Do the Double Arm Farmer’s Carry

Pick up a pair of dumbbells or kettlebells, stand tall, and walk. Execution matters—here’s how to do it safely and effectively:

Starting Weights (General Guidelines)

Men: ~50–60% of body weight (total), or ~25–30% per hand
Women: ~30–40% of body weight (total), or ~15–20% per hand

Example:

200 lb male → 50–60 lb per hand
140 lb female → 20–30 lb per hand

⚠️ These are starting points for healthy individuals. If you have low back pain or shoulder issues, start lighter and stay within a completely pain-free range.

Tips for Success

1. Posture First
Keep your chest tall, ribs stacked, and shoulder blades gently retracted. Rounding forward = weight too heavy.

2. Grip Matters
Crush the handles. Engaging your grip also activates your lats and core for full-body stability.

3. Control the Descent
Lower the weights safely by hinging at the hips (like a deadlift). This reduces injury risk and adds extra eccentric training.

4. Frequency
Start with 1–2 times per week. The Farmer’s Carry taxes both grip and the nervous system, so recovery is key.

Programming the Farmer’s Carry

If you already train 2–4x/week, here’s how to integrate it:

Option 1: Finisher (Recommended)

3–4 sets at the end of your workout
Builds grip strength, mental toughness, and conditioning
Doesn’t interfere with main lifts like squats or deadlifts

Option 2: Conditioning Circuit (option for more advanced clients)

Pair with movements like sled pushes, rows, or bodyweight exercises
Builds functional strength and work capacity

Progressions for All Levels

1. Beginner (Form & Structural Integrity)

Goal: Build tolerance in hands, forearms, traps, and core

Weight: 20–40% body weight per hand
Time/Distance: 3–4 sets, 20–30 seconds (or ~30–40 meters)
Rest: ~60 sec (use for wall chest/triceps stretch, dynamic stretching, self-active release)

Progression: Increase to 45 seconds or add 5–10 lbs per hand once 30 seconds feels easy.

2. Intermediate (Strength Focus)

Goal: Build serious grip strength and core stability

Weight: 50–75% of body weight per hand
Time/Distance: 3–5 sets, 20–30 seconds
Progression: Increase weight once you can carry for 40 seconds, even if you reduce time back to 20–30 seconds.

3. Advanced (Strength-Endurance)

Goal: Maintain heavy loads over longer periods (Strongman or HYROX-style demands)

Weight: 75–100%+ body weight per hand
Time/Distance: 4–6 sets, 30–60 seconds (or 50+ meters)

Takeaway

The Farmer’s Carry is deceptively simple, yet it builds strength, stability, conditioning, and resilience that transfers directly to daily life. It’s foundational, functional, and one of the most powerful exercises you can do for both health and performance.

This week, focus on the Double Arm Farmer’s Carry. Next week, we’ll show you our Farmer’s Carry variations that further challenge core stability, shoulder mobility, and balance, taking your functional training to the next level.

✅ Pro Tip: If you’re not sure how to integrate Farmer’s Carries into your program—or want guidance on weights, sets, or technique—consider scheduling a Training Assessment. We’ll build a plan tailored to your goals and capabilities.

📩 Email info@pitraining.ca to book an assessment and learn how we can help.