From the Research
For a healthy 65-year-old individual, a good starting point for farmer's carries would be 10-15% of their body weight in each hand, carried for 30-60 seconds or a distance of 20-40 meters, as part of a balanced exercise routine that includes 2-3 sessions per week. This recommendation is based on the principles of exercise and physical activity for older adults, which emphasize the importance of functional fitness and strength training for maintaining independence and reducing fall risk 1.
When starting with farmer's carries, it is essential to begin with a lighter weight to practice proper form, including maintaining an upright posture, engaging the core, and walking with a normal gait. As strength and comfort improve, the weight or distance/time can be gradually increased. Farmer's carries are an excellent exercise for older adults because they improve grip strength, core stability, and overall functional fitness, which are crucial for daily living activities such as carrying groceries.
It is also important to consult with a healthcare provider before starting any new exercise program to ensure it is appropriate for the individual's health status. Additionally, warming up before exercising and staying hydrated are essential for overall health and safety. If any pain or discomfort is experienced during the exercise, it is recommended to stop and consult with a doctor. The benefits of exercise for older adults, including improved metabolic health and reduced risk of chronic diseases, are well-documented 2, 3, and farmer's carries can be a valuable addition to a comprehensive exercise program.