Farmer’s Walk Workout: Build Strength Without Machines

An old-school strength move that was mainly used by farmers is creating waves among fitness enthusiasts today. In fact, not just trainers and doctors, even established athletes are also adopting this extremely simple exercise. According to numerous reports, this simple technique is providing people benefits that are rarely obtained with the help of machines. In this article, we will learn about farmer’s walk in detail and understand the important benefits it provides.


Farmer’s walk is a strength exercise that affects your whole body. The key is, this method is very simple and adaptable. All you have to do is carry some weights, such as dumbbells or kettlebells, in both your hands and walk. But the physiological benefits that it provides are exceptional. Indeed, it not necessary that you have to carry strength training equipments such as dumbbells. Buying some groceries from supermarket? Take them in two bags and walk back to your home. Now, you have transformed a normal routine into a great exercise.


The most important fact is, this simple exercise gifts us benefits ranging from improved posture to excellent cardiovascular heath. Healthline mentions that this movement affects a number of your body parts including hamstrings, glutes, quads, forearms, lats, abdominals and calves. As your cardiovascular system has to put in extra efforts, farmer’s walk is considered as a key high-intensity functional training.

5 Important benefits that we can attain by engaging in farmer’s walk include:

• Overall improvement in posture for carrying heavy weights.
• Improved stability and dynamic core strength.
• Reduction of injuries as a result of the above-mentioned fitness developments.
• Grip strength will increase.
• Last, but not the least, you will be tougher, both physically and mentally.

Of course, beginners can engage in this easy and beautiful exercise. As a beginner, you can start with equipments that have low weight. For the first few days, walk 20-30 feet. You can gradually increase the weight and distance. Don’t have dumbbells or kettlebells at home? No worries. Objects such as water jugs can also be used.

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Frequently Asked Questions (FAQs)

1. Is it possible to strength train without equipment?
   Yes, you can absolutely do effective strength training without weights by using your own body weight for resistance.
2. What is the best distance for a farmers walk?
   The best distance for a farmer's walk depends on your goal. But, experts recommend that 20–40 meters is ideal for building strength and muscle while 40–60+ meters suits endurance.
3. Is it better to walk faster or longer?
   Walking faster is generally better for cardiovascular health and boosting metabolism. However, walking longer at a moderate pace is effective for endurance and fat burning.