Keep calm and carry weights - Part 2

Last week we talked about weight vests.

This week, we should address something more tied to our everyday lives: Carrying things with our hands.

We are constantly carrying things, including our kids, grandkids, groceries, shopping bags, handbags, and suitcases.

It is important to be able to carry things well into old age. The ability to carry groceries and walk for one minute could easily be the difference between living at home alone and moving to assisted living.

The best part about carrying is that it is so easy to practice.

At Revity3, we carry dumbbells, slam and medicine balls, sandbags, and kettlebells. And we carry them in all sorts of different ways: overhead, on our shoulders, up high near our chest, and down low near our hips.

Walking with weight is one of the most fundamental moves we do.

How much and for how long?

Good question.

Peter Attia, a medical doctor who is devoted to longevity (and my go-to guy for all things health related), believes that men should aim for a farmer’s carry of 100% of their body weight (50% in each hand) for one minute. For women, he suggests 75% of their body weight.

Now, no one is saying you should start there, but it is certainly a target to shoot for.

As I mentioned last week, I do a lot of carries in my workouts, and I’m only up to 70 pounds in each hand. Starting with light weight and progressing, like anything else, is the way to gradually build strength.

The benefits are similar to walking with a vest, but it is more intense, since it is over a far shorter period of time. Farmer’s carries improve overall strength, as they work the upper body, lower body, and core. They improve grip strength, posture, and bone health as well.

We challenge you to add this incredible exercise to your workout routine, or simply come and work out at Revity3!

Coach Dylan