Health Advocate Blog

Workout of the Week: Farmer’s Walk

At first glance, this full-body exercise move may seem elementary. However, it is one of the most widely acknowledge move to improve functional fitness, strength and endurance. Think about how many times you carry things in any given day! From groceries and kids’ gear, to briefcases/work bags, practicing farmer’s walks can help you build strength to more efficiently carry items.

How to do it

  1. Select what you’ll carry. You’ll need one for each hand. Dumbbells are the most obvious option, but you can practice with water bottles or gallons, or any reasonably sized household object that you can easily grip. Choose a weight or item that isn’t too heavy or too light.
  2. Lift the items while focusing on pushing up with your legs rather than pulling up with your back, grasping one item in each hand. Your arms should be at your sides.
  3. Keep your head up and back straight while activating your core muscles. You can do this by pulling your belly button in toward your spine.
  4. Take normal and natural steps as you walk forward. Aim to take about 15 steps, and then stop. Walk at your typical pace and gait.
  5. Turn around and walk back to your starting point.
  6. Repeat 5 times.


  • Be mindful of the weight and size of the items you choose. Anything too heavy or cumbersome can result in accident or injury. You’ll maximize your results by starting lower and gradually building as the move become easier.
  • As you begin to feel comfortable with the weight you chose, you can either increase your strength by choosing a heavier item, or improve your endurance by taking more steps or increasing the number of reps.
  • Practice this move in a space free from obstacles and that has ample space.

Always talk to your doctor prior to beginning a new workout routine and only perform exercises appropriate for your health and fitness level.