If you are a client of mine, you may have been wondering if I lost my mind with how many times I’ve been having you hold heavy kettle bells and dumbbells these last few weeks, but rest assured I have not. I always tell you there is a method to my mad plan, and here it is.
In the quest for better health and extended lifespans, scientists are exploring strength-based exercises to determine their role in promoting longevity. One exercise making headlines is the farmer carry hold, a seemingly simple yet profoundly effective strength and endurance test that could offer insights into an individual’s overall health and potential lifespan.
A recent study conducted at the University of Pittsburgh and published in the Journal of Strength and Conditioning Research highlights the importance of grip strength and muscular endurance in predicting long-term health outcomes. The findings suggest that men and women who can hold a farmer carry — carrying weights in both hands while standing still or walking — for specific durations with a certain percentage of their body weight tend to experience better overall health, fewer chronic illnesses and longer lifespans.
The study provides clear benchmarks:
Men: Hold weights equivalent to 100% of their body weight (50% in each hand) for 60 seconds.
Women: Hold weights equivalent to 75% of their body weight (37.5% in each hand) for 60 seconds.
For example, a 160-pound man should aim to hold 80 pounds in each hand, while a 140-pound woman would need to hold 52.5 pounds in each hand. These targets were derived after analyzing grip strength, core stability and muscular endurance in over 5,000 participants aged 20 to 80.
Why grip strength matters
Grip strength is increasingly recognized as a “biomarker” for health and longevity. It reflects overall muscle strength, cardiovascular health and even nervous system efficiency. According to Dr. Emily Clarkson, lead researcher of the study, “Grip strength is a powerful indicator of future health outcomes. It correlates with reduced risks of heart disease, diabetes and even cognitive decline.”
However, grip strength alone isn’t enough; the farmer carry hold requires coordination among the arms, shoulders, core and lower body. This total-body activation makes it an excellent measure of functional strength and endurance.
Longevity implications
Participants in the study who met the 60-second benchmark had lower rates of frailty, higher bone density and a reduced likelihood of developing chronic illnesses such as Type 2 diabetes or cardiovascular disease. For every 10% increase in weight held beyond the baseline, researchers noted a 5% decrease in all-cause mortality risk.
Additionally, maintaining grip strength and muscular endurance into older age appears to stave off physical decline. “By challenging the body with farmer carries, you’re not just building muscle; you’re enhancing your metabolic health, improving balance and supporting bone density — all of which are crucial for aging well,” Clarkson said.
Men vs. women
The study found differences in how men and women respond to the farmer carry hold, which is why the weight thresholds differ. Women, who generally have lower upper-body strength compared to men, benefit immensely from the exercise as it promotes bone health, which is particularly critical for preventing osteoporosis.
For men, the challenge is more about reinforcing cardiovascular health and muscular endurance, both of which decline with age if not actively maintained. Meeting the 100% body-weight benchmark is not just a sign of physical fitness; it also correlates with lower risks of conditions like metabolic syndrome.
Practical applications
While the research focuses on specific benchmarks, the farmer carry hold can be scaled for anyone. Starting with lighter weights and gradually building up is the key to progress. I recommend performing this exercise at least three times a week, incorporating it into strength-training routines.
I’d like everyone to think of this exercise as a real-world test for your functional fitness. This movement is so practical and resembles so many things you are already doing, from carrying the groceries, moving a piece of furniture or carrying two “hangry” and screaming children out of a restaurant. (I’ve seen it happen).
A prescription for longevity
The study also underscores how accessible the farmer carry hold is, requiring minimal equipment: a pair of dumbbells, kettlebells or even loaded bags. For those aiming to hit the recommended benchmarks, the journey can be as valuable as the goal itself.
Clarkson offers a final thought: “Investing in your strength now, particularly through exercises like the farmer carry, pays dividends later. It’s not just about adding years to your life, but adding quality to those years.”
Whether you’re aiming to meet the research-backed standards or just looking to improve your functional fitness, the farmer carry hold offers a straightforward, science-backed path to better health and a longer life.
So go ahead and channel your inner farmer, grab some weights, set a timer and carry your way to longevity.
