Last Updated on May 19, 2025 by shawnshealth
Farmer strength training builds real-world power with functional, full-body exercises. Discover six powerful moves to develop true strength at home or in the gym.
What Is Farmer Strength Training?
Farmer strength training focuses on developing raw, functional strength that mimics real-life labor—like carrying heavy loads, lifting odd objects, and enduring sustained effort. Unlike traditional gym training, it emphasizes grip strength, core stability, and full-body power, making it ideal for athletes, laborers, and fitness enthusiasts alike.
What Does Farmer Strength Training Work?
- Grip Strength: Lifting and carrying improve hand and forearm strength.
- Core Stability: Engages deep core muscles for balance.
- Endurance & Power: Builds lasting strength with functional movements.
- Joint Health: Full-range motions reduce joint stress.
Check out this video of Joe Rogan discussing Farmer Strength and its basic principles.
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Table of Contents
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My Experience
To this day, my trapezius muscles (the muscles that are visible extending down the side of the neck and out onto the shoulder and back) are very easy for me to stimulate if I want them to grow. I can only assume it is because of training early on as a child carrying heavy buckets of water and feed across a wide farmyard and back again multiple times each day.
Every day I carried 2-5gallon buckets of water from the hydrant across approximately 15 yards to the livestock watering trough and did this about 4 times (the equivalent of 60 yards) both morning and then repeated this in the evening. Each full bucket weighed a little over 41 pounds.
Was this some sort of feat of strength I was working on? Nope. It was just chores. I also carried in wood, fixed fence, even did some milking by hand for a short time (does a real number on your grip strength). This was the daily stuff, not counting the things we did in the summer and weekends when I wasn’t in school. If you’ve ever “thrown” hay bales in the summer, then you understand.
I look back on that with much fondness. A different time. We did so many things by hand that are now done by machinery. Yet, for the purpose of our discussion here, it was such an amazing strength builder! Just for fun I once picked up a guy who was twice my size and tossed him (he was getting a little mouthy) and it was so easy because I was picking things up every day!
Although it’s difficult to work all day long on strength when you work in an office, or any place that requires you to be in a relatively sedentary work environment, you can work on these same things in the gym, at home, or wherever you can hoist and carry weight, strengthen your entire body through calisthenics, or any modification you can come up with to give you a good workout.
Enjoy the rest of this article to get some great ideas on how to use Farmer Strength training for yourself and modify it to fit your own needs.
Happy Training!
6 Powerful Farmer Strength Training Moves for Total Body Strength
- Farmer’s Walk – Builds grip, core, and overall endurance.
- Deadlifts – Develops posterior chain strength and raw power.
- Squats – Enhances leg and core stability for functional strength.
- Overhead Press – Builds shoulder and upper-body strength.
- Tire Flips – Improves explosive strength and conditioning.
- Sled Drags – Strengthens the legs, grip, and overall endurance.
How to Do Farmer Strength Training (At Home or in the Gym)
The principles of farmer strength training can be applied anywhere. Whether you’re in a gym or working out at home, focus on heavy, functional lifts, carrying exercises, and explosive power movements.
Essential Farmer Strength Training Exercises
1. Farmer’s Walk
How to do it:
- Grab two heavy dumbbells, kettlebells, or buckets filled with sand/water.
- Stand tall, engage your core, and walk 30-50 feet.
- Maintain an upright posture and controlled breathing.
Sets & Reps: 3-4 sets of 30-60 seconds.
Progression: Increase weight or distance.
2. Deadlifts
How to do it:
- Stand with feet shoulder-width apart, grip a barbell, kettlebell, or heavy object.
- Hinge at the hips, keeping your back straight, and lift explosively.
- Lower the weight under control.
Sets & Reps: 4-5 sets of 5 reps.
Progression: Add weight or perform single-leg deadlifts.
🔗 Check out these Heavy-duty lifting straps for better grip support.
3. Squats
How to do it:
- Stand with feet shoulder-width apart, holding a heavy object at chest level.
- Lower into a squat, keeping your back straight and knees aligned.
- Push through your heels to return to standing.
Sets & Reps: 4 sets of 8-12 reps.
Progression: Increase weight or perform front squats.
🔗 Learn about proper squat form in this Healthline article
4. Overhead Press
How to do it:
- Stand with a barbell, dumbbells, or heavy objects at shoulder height.
- Press the weight overhead, locking your arms out.
- Lower slowly to the starting position.
Sets & Reps: 3-4 sets of 6-10 reps.
Progression: Use heavier weight or try a single-arm press.
5. Tire Flips (Gym or Outdoor Option)
How to do it:
- Stand close to a heavy tire.
- Squat low, grip underneath, and lift using your legs and hips.
- Flip the tire forward and repeat.
Sets & Reps: 3-5 sets of 5-10 flips.
Progression: Increase tire weight or distance.
🔗 Discover why exercising outside can be challenging in this lighthearted article.
6. Sled Drags (Gym or DIY Option)
How to do it:
- Load a sled with weights or attach a heavy rope to a tire or sled.
- Drag it forward while keeping a low, strong posture.
Sets & Reps: 4 sets of 30-50 feet.
Progression: Add resistance or pull at different angles.
How to Structure Your Workouts
To build optimal farmer strength, train 3-4 times per week, incorporating these exercises into your routine:
- Day 1: Heavy lifting (Deadlifts, Squats, Overhead Press)
- Day 2: Carrying & Explosive Training (Farmer’s Walk, Tire Flips, Sled Drags)
- Day 3: Full-Body Functional Strength (Mix all exercises)
🔗 Read this Harvard Health article on tests of strength
How to Progress & Avoid Plateaus
- Gradually Increase Weight: Aim for small, steady progressions.
- Improve Endurance: Extend your carries or increase reps.
- Use Variations: Try single-arm carries, heavier sleds, or odd-object lifts.
- Train Barefoot (When Safe): Improves balance and strength.
Want to learn more about Farmer Strength training? Check out Unlock Farmer Strength: The Rugged Blueprint for Real World Power for a complete guide to Farmer Strength, including exercises, tips, and expert advice to help you get stronger and move better.
Final Thoughts
Farmer strength training isn’t just about lifting weights—it’s about building real, functional power that applies to everyday life. Whether you’re using gym equipment or lifting objects at home, these six exercises will develop unstoppable strength.
🔗 Explore this minimalist strength training guide
🔗 Check out these Affordable Kettlebells for Farmer Strength Training
🤔 People Also Ask About Farmer Strength Training
What muscles does farmer strength training target?
- Builds total body strength—especially grip, core, shoulders, back, and legs.
- Focuses on stabilizer muscles often missed in machine-based workouts.
Is farmer strength training good for beginners?
- Yes, exercises like loaded carries and sled drags can be scaled by weight.
- Builds foundational strength, stability, and endurance safely.
How often should I do farmer strength training?
- 2–3 times per week is effective for gaining functional total body strength.
- Allow recovery days between intense carry or pull sessions.
Can farmer strength training replace traditional weightlifting?
- For many, yes—it’s highly functional and targets multiple muscle groups.
- Especially effective for improving real-world strength and conditioning.
What equipment is best for farmer strength workouts?
- Farmer’s carry handles, sandbags, sleds, and heavy buckets or kettlebells.
- Improvised tools (e.g., loaded duffel bags) also work well.
How long does it take to see results from farmer strength training?
- Strength and endurance improvements typically show within 4–6 weeks.
- Faster results when combined with proper recovery and nutrition.
I can do all things through Christ which strengths me. – Philippians 4:13
