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Farmers Carry

While the simplicity of this exercise may invoke laughter, tears, or even dismissal, I urge you to embrace its beauty. If there’s only one exercise you can allot your time and energy for, make it the Farmers Carry – and perform it daily.

Consistency is crucial here. Commit to the daily routine; I guarantee you’ll witness significant improvements within 30 days. Initiate your journey with one pound in each hand, and then carefully, progressively increase the weight to half of your body weight over a few months. Trust me, the daily commitment will be rewarding in the long run.

Some important pointers:

Strive to keep your posture upright throughout the exercise. If maintaining form becomes too challenging, adjust by lowering the weight. (Note to self: stand a little taller, even though I was circling.)

The Farmers Walk entered my fitness world over a year ago. Also known as the Farmers Carry, this routine didn’t strike me as particularly impactful until I delved into the research, revealing its tremendous potential.

It essentially provides a full-body workout, as evidenced by my accompanying photos. This exercise takes just about two minutes or less. But of course, there’s no harm in repeating it throughout the day. Currently, I perform it 2-3 times daily.

Here’s a rundown of the muscle groups targeted:

  • Quads
  • Hamstrings
  • Glutes
  • Calves
  • Erectors
  • Upper Back
  • Traps
  • Lats
  • Abs
  • Biceps
  • Triceps
  • Forearms
  • Hand Muscles

Aside from enhancing your physique, here are other potential benefits:

  • Improvement in cardiovascular health
  • Increased endurance
  • Enhanced muscle strength and power
  • In men, it naturally boosts testosterone levels

Give this a moment of thought. I’m hard-pressed to name another two-minute routine that engages virtually every muscle group in a single exercise. If you know one, I’d love to hear about it.

Fun fact: the dumbbells I use were handcrafted by a friend two years ago.


  1. “Do This Exercise EVERY DAY for Gains! (Skinny Guys)”.
  2. “Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman”.
  3. “The Amazing Benefits of the Farmer’s Walk.”
  4. “Farmer’s Walk: Benefits, Techniques, and Muscles Worked” via
  5. A simple Google or Bing search for “farmers carry benefits” can also provide more information.

Disclaimer: Always consult with your healthcare provider if you’re unsure about incorporating this exercise into your routine, especially if you experience difficulty walking.

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