Weight Loss Made Practical » Exercise

20 Benefits Of The Farmer’s Walk Exercise

There are many different habits and workouts you can do to improve your life. What about the farmer’s walk exercise, what benefits can you expect?

The farmer’s walk is a strength training exercise where you pick up weights from the ground and walk a certain distance or time. With the farmer’s walk you can work out a wide variety of muscles.

Make sure you pay attention to using the right technique to avoid any injuries.

Some people question how useful this exercise can be but adding a farmer’s walk to your routine can offer you some of the following amazing benefits.

1. Stronger muscles

The farmer’s walk is mainly a strength training exercise, which means it is mostly for improving muscle strength and endurance. Extra muscle is not only beneficial for your health in many ways but it is also considered to be visually appealing.

Some of the muscles you work out with the farmer’s walk include:

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Core
  • Forearms
  • Biceps
  • Triceps
  • Erectors
  • Upper back
  • Traps
  • Lats

You can basically expect to work muscles over your entire body with the farmer’s walk.

If you like the idea of building muscle while doing the farmer’s walk, using heavier weights generally increases the amount of muscle mass you gain.

2. Stronger immune system

Your immune system is a collection of biological processes that protects you from diseases.

On top of the many other benefits, physical exercise like the farmer’s walk can make your immune system stronger (1, 2, 3, 4, 5). This in turn helps you with being sick less often.

You do have to keep in mind that at some point working out can turn into overtraining which can weaken immune function. However, most people don’t come close to this point, especially with an exercise like the farmer’s walk.

3. Can help with losing weight

Losing weight is about using up body fat, which is basically energy stored. To do this you want to make sure that you require more energy throughout the day than there is coming in from food.

One way to try to make this happen is by doing a workout. By increasing the intensity of your movements for a period of time you use up more energy than usual. Doing the farmer’s walk can help with weight loss since doing a workout like it generally requires more energy than most of your usual daily activities.

5 minutes doing the farmer’s walk, which you can categorize as vigorous weight lifting, can help you burn around 30-51+ calories during the workout depending on weight, intensity, and much more (6).

Another way workouts, mainly strength training exercises, help you lose weight is by increasing your muscle mass which in turn helps with burning more energy with everything you do.

The farmer’s walk doesn’t burn that many calories during the workout. It is however a good exercise for building some extra muscle mass. This can make the farmer’s walk a decent workout for long-term calorie burning. If you want to see fast results other exercises than the farmer’s walk can be better for calorie burning.

Keep in mind that other lifestyle habits like what you eat are important when trying to lose weight no matter what exercise you do. You can work out and gain weight at the same time if your other lifestyle habits are not good.

4. Improved mood

Most people are not always completely aware of it but the physical health of the human body has a big influence on the mood and thoughts of the individual.

Doing the farmer’s walk doesn’t just help with this by improving general health. There are inevitably many different reasons involved but one reason why exercises like the farmer’s walk benefit mental health is that they promote the release of endorphins, “feel-good” hormones (7, 8, 9, 10, 11, 12).

Besides the actual physiological changes doing the farmer’s walk will cause, you will likely also have positive feelings about having done something challenging that’s good for you.

5. Builds fast muscle and muscle endurance

Not all muscle is the same, it can be made of different types of muscle fibers. These different types have different properties with accompanying advantages and disadvantages.

A common categorization of these muscle fibers is “type 1, slow-twitch muscle” and “type 2, fast-twitch muscle”. Your muscle groups are not made of one or the other, they are made of a certain ratio of type 1 vs type 2 fibers. The way you train can influence this ratio (13).

The type 1, slow-twitch muscle fibers are generally more useful for longer duration workouts like jogging, swimming at a low tempo, cycling at a low tempo,… Basically activities at intensities you can do for an extended period of time.

The type 2, fast-twitch muscle fibers are generally more useful for short duration, fast body movement workouts like sprints, powerlifting, javelin throwing,…Basically activities at intensities you can only do for a short period of time.

Depending on the weight relative to your strength you use, the farmer’s walk can help you build both type 1 and type 2 muscle fibers. Lighter weights will be more for type 1 muscle fibers, heavier weights more for type 2 muscle fibers.

6. Improved cardiovascular health

Your cardiovascular system is the circulatory system inside of your body and includes heart and blood vessels. These transport many types of important nutrients, oxygen, and waste throughout your body.

When you move more intensely your body needs to transport these things, which means using your heart, at a higher rate.

Your heart is a muscle that can be trained by using it more intensely. While the farmer’s walk is mainly a strength exercise, this exercise also makes your heart beat faster and thus helps you strengthen your cardiovascular system. This in turn leads to a wide variety of other benefits (14, 15, 16, 17, 18).

Do keep in mind that muscles can get injured. If you have not done any physical activity in a long time you may want to start out with low-intensity movements and build up from there.

7. Low-impact workout

If you exercise a lot, or you plan to, potential injuries are a very relevant concern.

Consistency is a big part of working out. The effectiveness of your workout plan will go down drastically if you can’t exercise for 2 weeks every month because of injuries.

Some exercises like running can be rough on body parts like knees and back. Especially if it is the case that you’re carrying around a few extra pounds.

Luckily the farmer’s walk is generally a low-impact workout, the shocks your body will experience are relatively soft. This is a huge benefit of the farmer’s walk, particularly if you are generally injury-sensitive.

8. Can improve athletic performance

Getting better at a certain sport or exercise isn’t necessarily done by doing these activities more. Cross training which is training in a different sport can be useful.

The farmer’s walk can help you increase your jump height by strengthening your leg muscles.

One study suggests that jump height in turn is related to sprint performance (19). This means that adding the farmer’s walk to your routine can improve your performance in basically any sport that involves fast running.

9. Improved cognitive function

Another benefit of exercises like the farmer’s walk is that they can help you improve your cognitive function in a few ways. First of all, they can help with the prevention of diseases like Alzheimer’s disease (20).

Another way working out benefits cognitive function is by improving brain plasticity (21, 22, 23). Better brain plasticity basically means that you are able to learn things faster, see the connection between things faster, and remember things better.

That means that adding a farmer’s walk session to your routine can benefit you by improving areas like your academic performance, job performance, and much more.

10. No complicated technique required

Some machines and workouts almost require a university degree before you can use them optimally. For example some kettlebell workouts or something like dancing can be slightly more complicated to get started with.

When trying to stick to an exercise routine you want to be able to start as soon as possible and as few reasons as possible to not work out.

You do want to pay some attention to your posture when starting out but the farmer’s walk is generally a simple workout when it comes to technique.

11. Improved bone density

The next benefit of the farmer’s walk is that it can help improve, and prevent degeneration of, your bone density, basically the strength of your bones (24, 25, 26, 27, 28, 29).

This is helpful for avoiding broken bones. Depending on your age you may not be that worried about something like this right now. However, exercising right now can help you avoid broken bones in 40 years. The things you do today have an impact on the future.

The way many parts of your body work is that by challenging them you set in motion processes that strengthen these body parts. The same goes for your bones, by putting pressure on them you make them stronger in the long-term.

Because of the weight you carry during the farmer’s walk you put more pressure on your bones compared to regular walking.

12. Lowers LDL

LDL, also known as low-density lipoproteins, is considered to be “bad” cholesterol since there are negative side effects associated with having high levels of LDL in your blood.

One of the things you can do to reduce the amount of LDL in your blood is doing workouts like the farmer’s walk (30, 31, 32, 33).

13. Time-efficient workout

Another benefit of the farmer’s walk is that a good workout session with it doesn’t require a lot of time. To build muscle you basically want to put enough strain on your muscles so muscle growth processes start. This doesn’t necessarily take a lot of time out of your day.

You can easily see this comparison with other types of workouts for yourself. Measure how many minutes it takes to do a farmer’s walk with heavy weights until you can’t continue and compare that with how many minutes you can jog at a low tempo. Longer duration workouts can still offer benefits but this means that there is one reason less why you can’t work out.

This benefit of the farmer’s walk is especially useful if you have trouble finding enough time throughout your day to fit in a workout.

14. Improves posture

When doing the farmer’s walk with the right technique you train muscles that are important for a good posture.

Improving your posture will help you avoid related injuries. One small study even suggests that open non-verbal displays, which a good posture helps with, are attractive (34).

15. Healthier lungs

To move around your body needs oxygen, the more intensely the more oxygen. Your body absorbs oxygen from the air through your lungs.

By using your lungs more, thanks to workouts like doing a farmer’s walk, you can improve how well they work (35, 36, 37, 38, 39). The farmer’s walk will not be the best exercise for engaging your lungs but the usage of your muscles will increase the amount of oxygen your body uses.

Improving how well your lungs function leads to benefits like improved exercise performance and getting tired slower.

16. Slows down aging

Most people think of age as the number of days, months, and years that have passed since the day they were born, this is usually referred to as their chronological age. There are also many other ways to measure “age” based on physiological factors (40).

Exercises like the farmer’s walk obviously won’t have an influence on the number of days that have passed since you were born. However, physical activity can slow down the aging in terms of how fast other measurement methods progress (41, 42, 43, 44, 45, 46).

In general these other age measurements are more accurate methods than chronological age for assessing risk on age-related diseases. Slowing these down can be a huge benefit for your health.

17. Helps against type 2 diabetes

Type 2 diabetes is a disease that involves consequences like high blood sugar, insulin resistance, and lack of insulin. These things in turn can have really bad consequences so type 2 diabetes is definitely something you want to avoid.

Exercises like the farmer’s walk can help with preventing and getting rid of type 2 diabetes through a wide variety of internal processes (47, 48, 49, 50, 51).

18. Improves sleep

Good quality and duration sleep are extremely important for your physical health and cognitive function. Unfortunately, many people can do a lot better with both quality and duration.

A lot of the things you do throughout the day influence the quality and duration in some way. One of the things that can benefit sleep a relatively high amount is doing a workout like the farmer’s walk (52, 53, 54).

You do want to keep in mind that exercising too close to bed time can have the reverse effect and mess with your sleep. Make sure you give your body time enough time to calm down after a workout. For most people this comes down to avoiding exercises at least an hour or two before going to sleep.

19. Regulates blood pressure

Your blood pressure is how much pressure the blood circulating in your blood vessels pushes against the walls of these vessels. This measurement is a popular way to determine how healthy your heart is.

Another benefit of working out, and thus doing the farmer’s walk, is that it can help you regulate blood pressure (55, 56, 57). This happens because of the influence of a variety of consequences you get from the farmer’s walk including a stronger heart, less stress, expected weight loss, and more.

20. Improves coordination

Although it may not look like it at first, you will definitely challenge your balance and coordination skills while doing the farmer’s walk. By doing this frequently you get better at it like with most skills. Many people forget to implement balance training into their workout routine but it is a helpful fitness component.

The benefits of improved coordination don’t just show up in other technical sports. Daily activities as simple as walking the stairs require coordination.


While inevitably some workouts are better for some of these benefits than the farmer’s walk, it is amazing that you can get so many important benefits from adding one activity to your routine.

One thing you need to remember is that doing the farmer’s walk with a suboptimal technique can be hard on body parts like your back, especially if you have a lot of pounds to lose. If you are in a situation like that, walking, the elliptical trainer, or swimming may be better workout choices to start with.

Also keep in mind that consistency is a big factor for a workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If doing the farmer’s walk is a workout you love, great. If not there are plenty of other exercises to consider that can also offer a lot of benefits.