Farmer’s carries build real-world strength for life – here’s why this 63-year-old coach swears by them
In case we haven’t told you enough times already (sorry, not sorry), strength training is so important for healthy ageing – and despite what you might think, it’s never too late to start.
In fact, one study found that a twice-weekly exercise programme including muscle power training significantly improved muscle mass, strength and power in frail adults in their 90s. Meanwhile, a more recent study of more than 5,000 women aged 63–99 found that greater muscular strength was associated with a significantly lower risk of death.
And if longevity is the goal, it makes sense to prioritise exercises that build functional strength – the kind that supports you in everyday life.
That’s a message 63-year-old fat-loss coach and fitness content creator Karen Trasatti, who helps women over 50 build strength, is keen to share.
‘Most women think strength is just lifting a weight and putting it back down. But real strength? It’s being able to move confidently while your body is under load. Because life doesn’t happen standing still. You’re walking, balancing, stabilizing, carrying, and staying strong through all of it,’ she wrote in a recent Instagram post.
That’s why Trasatti is such a fan of the farmer’s carry, a compound movement that challenges multiple muscle groups at once while mimicking something we all do in real life: carrying heavy things.
According to Trasatti, farmer’s carries can help improve:
- ‘Grip strength – so carrying groceries, luggage, and weights feels easier.’
- ‘Deep core strength – your core works to stabilize and protect your spine, not just do crunches.’
- ‘Total-body strength – your glutes, legs, shoulders, core, and grip all work together.’
- ‘Better posture – especially important as we get older. Carries teach you to stand tall and stay strong under load.’
And Trasatti isn’t the only expert who rates the move.
Speaking on the A Life of Greatness podcast, leading women’s exercise physiologist Dr Stacy Sims said that ‘if there’s one move everyone should do, it’s heavy farmer’s carries’, citing benefits for grip strength, walking mechanics, core strength and shoulder stability.
How to do a farmer’s carry
- Stand with your feet hip-width apart, with a weight on the floor outside each ankle.
- Hinge at your hips and bend your knees to grip the weights, keeping your back flat and your core braced.
- Drive through your heels to stand tall, then draw your shoulders down and back while maintaining a strong grip.
- Walk forwards with small, controlled steps, keeping your torso upright throughout.
- To change direction, set the weights down, turn around, then pick them up again before continuing.
If you’re new to the exercise, choose a pair of weights that feel challenging but manageable and try walking for 25–30 seconds, or around 10 steps forwards and back. Aim for three sets.
The goal is to stay tall and controlled throughout – the exercise should feel demanding, but not at the expense of your posture or grip.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
