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A strong core is about so much more than a toned stomach or visible abs: it\u2019s one of the foundations of good health. It improves your flexibility, posture and balance, while helping protect you from injury, and supporting almost every major muscle group. It\u2019s no wonder that core exercises<\/a> are a common finisher to a workout routine.<\/p>\n But are you overlooking an even simpler way to build core strength? Something so straightforward, it\u2019s akin to carrying heavy shopping? As a way to remain strong and mobile, not just now but well into later life, the simple \u2018farmer\u2019s carry\u2019 needs to be part of your regular gym routine.<\/p>\n \u201cThe farmer\u2019s carry, [essentially] walking while holding weights, may look simple, but for women in midlife it\u2019s one of the most effective functional exercises you can do,\u201d says personal trainer Kate Rowe-Ham<\/a>, founder of Owning Your Menopause and author of a new book, The Longevity Solution<\/a>.<\/p>\n Want to know all about executing one of the simplest moves in the book? Kate explains all the health benefits and demonstrates how the farmer\u2019s carry works, while PT Sarah Campus<\/a> suggests three alternative exercises that pack a similar punch.<\/p>\n What is the farmer’s carry?<\/p>\n The farmer\u2019s carry is a functional exercise, a move that mimics actions we do in real life. In this case, carrying heavy bags. It involves placing two equal weights on either side of your feet, squatting down to pick them up, then carrying them as you walk.<\/p>\n Functional moves tend to be the best exercises for longevity<\/a> as they address midlife health issues. \u201cHormonal changes, particularly declining oestrogen levels, can affect muscle mass, bone density, posture and balance. The farmer\u2019s carry addresses all of these in one movement, making it efficient and highly beneficial,\u201d Kate tells woman&home. \u201cIt shows that for women over 40, a simple, well-chosen exercise with weights can deliver some of the biggest health wins.\u201d<\/p>\n Kate says this move can be done with either kettlebells<\/a> or dumbbells<\/a>, although if you have kettlebells available, you may find them easier to grasp and hold.<\/p>\n How to do the farmer’s carry<\/p>\n Place two equal weights on the floor, either side of your feet which should be hip-width apart.<\/p>\n<\/li>\n Engage your core before bending at the knees to pick up a weight in each hand.<\/p>\n<\/li>\n Propel yourself back up through your heels.<\/p>\n<\/li>\n Stand tall with your shoulders relaxed and down, chest open, ribs stacked over hips, and brace your core.<\/p>\n<\/li>\n Walk forward with small, controlled, natural steps (no rushing)<\/p>\n<\/li>\n Keep the weights steady and away from your body, with head up and posture upright throughout.<\/p>\n<\/li>\n Carry for 20 to 30 seconds to start, before bending at the knees to return the weights to the floor.<\/p>\n<\/li>\n<\/ul>\n How heavy should the weights be?<\/p>\n Kate recommends choosing a weight that feels challenging but manageable: \u201cA long-term benchmark is carrying a total load of around 75 per cent of your bodyweight, split between both hands. Beginners should start lighter, around 25 to 40 per cent of body weight, and gradually progress to 50 to 60 per cent.\u201d<\/p>\n She also suggests building the time to 40 to 60 seconds per carry, or aiming for a distance of 20 to 40 metres. She points out that short, controlled carries done consistently are far more effective than pushing to fatigue.<\/p>\n Vinyl Kettlebell<\/p>\n If you’re working out at home, you’ll need to stock out your studio with some kettlebells to make the most of this exercise. The Phoenix Fitness kettlebells are among the best if you’re working with a limited budget and go up to 20kg each.<\/p>\n View Deal<\/a><\/p>\n Kettlebell Weight in Cast Iron and Neoprene<\/p>\n If you’re happy to spend a little more, Digital Health Editor Grace Walsh <\/a>recommends these kettlebells from Core Balance. “They are made from durable, high-quality cast iron and then coated in neoprene for floor protection (and a fun pop of colour),” she says.<\/p>\n View Deal<\/a><\/p>\n Soft Kettlebell for Home 10kg<\/p>\n While weight only goes up to 10kg, this Domyos kettlebell has a soft bottom to truly give you peace of mind when it comes to your floors – and for any accidental knocks to you or your home. It has a wide handle for easy grip as well.<\/p>\n View Deal<\/a><\/p>\n What muscles does the farmer’s carry work?<\/p>\n In the same way that a plank works so much more than your core, a farmer\u2019s carry works on full-body strength and also improves balance, coordination and grip strength.<\/p>\n Core<\/p>\n Your midsection has to work hard to stabilise you as you walk, so the farmer’s carry is one of the most effective ways to build core strength. In fact, a 2024 study<\/a> found that the farmer\u2019s carry produced greater core activation than other \u2018carry and hold\u2019 exercises because it works the core across multiple planes: resisting lateral motion, extension and flexion.<\/p>\n Shoulders, back and hips<\/p>\n Kate explains that carrying weight helps build full-body strength, not just in the core, but also in the shoulders and hips. \u201cCarrying weight also stresses bones, particularly in the spine and hips, helping maintain bone density.\u201d<\/p>\n This makes the farmer’s carry one of the best weight training exercises for osteoporosis <\/a>prevention.<\/p>\n Glutes, hamstrings, quads and calves<\/p>\n Walking while carrying weight will also work the muscles of the lower body. The nature of this movement also helps improve balance, coordination and nervous system resilience, explains Kate.<\/p>\n \u201cThis helps reduce fall risk and maintain confidence in everyday tasks,\u201d she adds.<\/p>\n Grip strength<\/p>\n Grip strength is perhaps one of the most overlooked markers of good longevity – and the all-important holding aspect of farmer\u2019s carry is great for improving it, says Kate. A review in the journal<\/a> Clinical Interventions in Aging found that grip strength is an indispensable biomarker for health in older adults.<\/p>\n The review found that poor grip strength is an indicator of muscle weakness elsewhere in the body, and that improving it can mean much more than opening jars with ease. How well your hands and forearms grip and carry things is linked to your overall strength, bone health, fall risk, sleep quality, mental health and longevity.<\/p>\n A separate UK study<\/a> even found that poor grip strength in midlife was associated with cognitive decline a decade later. It concluded that interventions designed to increase muscle strength in midlife adults hold promise for maintaining brain health<\/a>.<\/p>\n Alternatives to the farmer’s carry exercise<\/p>\n\n
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