Farmer's carry
Walk a short route carrying a light weight in each hand, like two bags of shopping.
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What you need
Two light hand weights, or two bags with a little in each
Before you start
Check with your GP or physio first if
your wrists or hands are painful
Putting body weight through the hands, or gripping a load, can aggravate wrist and hand arthritis.
Getting into position
- Pick two light, evenly weighted bags or dumbbells you can hold securely.
- Clear a short, level route of about five to ten steps with nothing to trip over.
How to do it
Bend at the hips and knees to pick up both loads.
Stand tall and walk the route at your normal pace.
Turn with small steps, walk back, and set the loads down the way you picked them up.
Keep in mind
- Tall posture, shoulders relaxed.
- Grip firmly.
- Normal walking steps.
Where you should feel it
Your grip and forearms, the tops of your shoulders, and your middle working to keep you upright.
Stop or change something if you feel
Pain in your wrists or elbows, or in your lower back.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Use lighter loads, or go back to standing still holding a light load in each hand.
When it feels easy
Walk a little further, or add a small amount of weight.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Carry a light load in each hand along a short, clear route and back.
2–3 sets × 5–10 steps each way
Move on when: You walk with normal steps and turn smoothly.
Walk the full route.
3 sets × 10 steps each way
Move on when: All three sets feel steady, with no swinging or shuffling.
Walk a little further.
3 sets × 10–15 steps each way
Move on when: Your posture and grip hold to the end, two sessions running.
- Easier version
- Standing light-load hold (coming soon)
- Next level up
- Progressively loaded or longer two-sided carry (coming soon)Ready when: 3 sets of 15 steps each way feel steady, two sessions running.
- Suitcase carryReady when: You carry steadily and want to try a load on one side.
Levels in carry
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · GentleStanding light-load hold (coming soon)
- Level 2 · Foundation · GentleFarmer's carry
- Level 3 · More challenge · ModerateProgressively loaded or longer two-sided carry (coming soon)
- Level 3 · More challenge · ModerateSuitcase carry
Explore related content.
- Everyday focus
- Lifting and carrying, Everyday strength
- Body area
- Whole body
- Equipment
- Hand weights or bottles
- Movement format
- Walking
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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