The Farmer’s Carry Strength Test Every Man Should Try By Age

by Men's Health | May 25, 2026 | Fitness

Loaded carries have become one of the biggest markers of real-world strength and fitness. From HYROX races to strength training programmes, the farmer’s carry remains one of the simplest and most effective ways to test grip strength, endurance, posture and mental grit in one movement.

Unlike isolated gym exercises, the farmer’s carry challenges your entire body while mimicking everyday movement patterns. Whether you’re carrying shopping bags, moving heavy equipment or grinding through a conditioning session, this exercise builds strength that transfers beyond the gym floor.

But how do you know if your farmer’s carry is actually good? These benchmarks can help you see where you stack up and what to aim for next.

What Is The Farmer’s Carry?

The farmer’s carry involves walking while holding heavy weights at your sides, usually using dumbbells or kettlebells. While it looks simple, the movement taxes your grip, shoulders, core, legs and cardiovascular system all at once.

The goal is to maintain posture and control while carrying the load for either distance or time.

Most strength standards use bodyweight-relative loading, meaning the total load carried should match your bodyweight split evenly between both hands.

For example:

An 80kg man would carry 40kg in each hand
A 100kg man would carry 50kg in each hand

These benchmarks are based on standards published by Longevity Plus and refer to carries performed with separate implements like dumbbells or kettlebells rather than a trap bar.

Farmer’s Carry Benchmarks For Men By Age

Age 20 To 29

Beginner: 0 to 30 seconds
Below average: 30 to 60 seconds
Intermediate: 60 to 120 seconds
Advanced: 120 to 165 seconds
Elite: 165+ seconds

Age 30 To 39

Beginner: 0 to 25 seconds
Below average: 25 to 45 seconds
Intermediate: 45 to 105 seconds
Advanced: 105 to 150 seconds
Elite: 150+ seconds

Age 40 To 49

Beginner: 0 to 20 seconds
Below average: 20 to 30 seconds
Intermediate: 30 to 90 seconds
Advanced: 90 to 120 seconds
Elite: 120+ seconds

Age 50 To 59

Beginner: 0 to 10 seconds
Below average: 10 to 20 seconds
Intermediate: 20 to 75 seconds
Advanced: 75 to 105 seconds
Elite: 105+ seconds

Age 60+

Beginner: 0 to 5 seconds
Below average: 5 to 10 seconds
Intermediate: 10 to 60 seconds
Advanced: 60 to 90 seconds
Elite: 90+ seconds

Why The Farmer’s Carry Matters

The farmer’s carry does far more than build forearms. Research has linked grip strength to overall health, longevity and physical resilience, making loaded carries a smart addition to almost any training programme.

The movement also develops:

Grip strength
Core stability
Shoulder endurance
Postural control
Conditioning and work capacity
Mental toughness under fatigue

It’s one reason farmer’s carries have become a staple in functional fitness training and HYROX preparation.

How To Improve Your Farmer’s Carry

If your grip gives out early or your posture starts collapsing under load, these strategies can help.

Nail Your Technique

Good technique makes a massive difference when loads get heavy.

When performing the movement:

Stand tall with a pair of dumbbells or kettlebells in each hand
Let your arms hang naturally at your sides
Brace your core before you start walking
Keep your chest up and eyes forward
Avoid letting the weights swing excessively
Maintain tension through your upper body and lats
Turn carefully if you’re walking set distances

Aim for controlled, deliberate steps instead of rushing through the carry.

Build Your Grip Strength

Grip is often the first limiting factor in the farmer’s carry.

To improve it, include exercises such as:

Dead hangs
Heavy holds
Single-arm carries
Trap bar carries
Towel pull-ups
Wrist and forearm strengthening drills

Training grip consistently two to four times per week can make a noticeable difference.

Increase Time Under Tension

Progressive overload still matters here. Start by increasing the amount of time you spend under load before adding more weight.

You do not need to train to failure every session, but your carries should feel challenging enough that maintaining posture and grip becomes difficult near the end.

Add Carries To Your Conditioning Work

Farmer’s carries work especially well in circuits and conditioning sessions.

Try pairing them with:

Sled pushes
Burpees
Rowing intervals
Walking lunges
Assault bike sprints

This combination builds strength while improving your engine and fatigue resistance.

Should You Use Fat Grips?

Fat grips increase the thickness of the handle, forcing your hands and forearms to work harder. They can help improve grip endurance over time, although beginners should first focus on mastering standard carries before increasing the challenge.