Carry one manageable household load
Whenyou finish a strength round
On a clear, level path, carry a light, closed bag or weight at one side for 10–20 steps. Set it down, switch hands and return. Keep your trunk tall and the load secure; begin very light.
- Make it easier
- Use a lighter load, shorter path or hold a light object in both hands.
- Make it harder
- Add a few steps or a little load only after both sides stay controlled.
Start tiny
Walk five steps empty-handed.
SafetyKeep the route level and clear; use a secure grip and stop if you lean, feel pain or become unwell.
Wrightington, Wigan and Leigh Teaching Hospitals NHS Foundation Trust. Low Back Pain Exercises Level 1: Farmers Carry, p. 7. Read the source ↗ The leaflet describes a side-held load, short level walk, opposite side and reducing load or holding with both hands as an adaptation. The 10–20-step start is shortened from that rehabilitation example. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Growth: Practices that need preparation, a recurring slot or a useful tool.
