Many people don’t realize the importance of simple activities until they can no longer perform them.  I have never given much thought to the farmer’s carry when I am lifting weights.  However, I have recently learned of the lifetime importance of the farmer’s carry.

Farmer’s Carry

The farmer’s carry involves gripping and carrying heavy weights while walking for a certain amount of time or distance.  This exercise is good for your entire body. It strengthens many muscles including your biceps, triceps, forearms, shoulders, back, hamstrings, calves, and grip strength.  It is also a good cardiovascular exercise. 

Grip Strength

Grip strength is an important functional movement especially as we age.  Since older adults tend to lose muscle mass, increasing strength is crucial.  By building stronger muscles, older adults can improve their overall physical function and reduce the risk of disability.

Grip strength is more important than we realize.  Think about all the functional movements that use our hand and arm strength.  Twisting a doorknob, opening a jar, button and zip clothing, tie shoes, manipulate eating utensils, opening a car door, to name a few. Daily life counts on these functional movements.

Muscle Mass

There are many different suggestions on how to measure your grip strength.  One suggestion is that when you are in your 40’s men should be able to carry their body weight in the farmer’s carry for 1 minute.  Women should be able to carry three/fourths of their body weight.  So, if a woman weights 130 pounds, she should be able to carry 98 pounds for 1 minute. That is heavy!  If you are older than 40’s, lower the weight.  The key is to begin to carry heavy weight, and you get to decide what heavy is to you.  It might be 20, 40, or 60 pounds to begin with. Since muscle mass starts to decline as we age it is important to build grip strength now.

Living a healthy and functional life is a priority for me. Staying active, eating healthy, and increasing lean muscle mass is part of my daily routine.  Since I have learned of the lifetime importance of the farmer’s carry, I now end each workout walking with heavy weights.  It is hard, but worth the effort.