'You pick something heavy up and you walk with it': A celebrity PT recommends this back-to-basics move as the best strength exercise for over 50s

Date:
Wed, 18 Mar 2026 23:00:00 +0000

Description:
How a single gym exercise the farmer's carry can prepare your body for life after 50.

FULL STORY ======================================================================Copy link Facebook X Whatsapp Reddit Pinterest Flipboard Threads Email Share this article 0 Join the conversation Follow us Add us as a preferred source on Google Newsletter Tech Radar Get the TechRadar Newsletter Sign up for
breaking news, reviews, opinion, top tech deals, and more. Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors By submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. You are
now subscribed Your newsletter sign-up was successful An account already exists for this email address, please log in. Subscribe to our newsletter There is a reason personal trainers consistently return to the same exercise when asked what to prioritise after 50and it is likely not the one you would expect.

It isnt long stints on an under-desk treadmill , AI-powered workouts from the best fitness apps or endless bicep curls. If there is one movement to keep
you robust well into your later years, it must challenge your posterior
chain, grip strength, and core stability under load. These are the
foundations of daily movementthe ability to move well, stay strong, and
handle the physical demands of an ordinary day without a second thought. We spoke to elite performance coach and Hollywood trainer David Higgins whos trained everyone from David Harbour and Samuel L. Jackson to Margot Robbie
and Scarlett Johansson to find out which move earns the top spot, why is it so vital as we age, and how to build it into your routine safely. Article continues below You may like 7 ways to walk for fitness, from rucking to the viral 'Japanese walking' trend 3 reasons to start swimming if you're over 50 and all the kit you'll need 7 abs exercises you can do with dumbbells, according to a Barry's Bootcamp fitness expert The farmer's carry How to do a Farmer's Carry by Wodstar - YouTube Watch On "You pick something heavy up and you walk with it," says Higgins. "That's life." This philosophy underpins Higgins choice for the single best strength exercise after 50: the loaded carry. Fortunately, the concept is as straightforward as it sounds. For a farmer's carry, you simply pick up a weight in each hand and walk a set distance. There are no complicated mechanics here; it is just you, the weights, and the floor.

What sets it apart is how much it demands from the entire body
simultaneously. "It ticks every box that matters after 50," says Higgins. It hits the posterior chainthe glutes, hamstrings, and spinal stabilisers that keep you upright and pain-free.

It also builds grip strength, a factor Higgins considers non-negotiable.
"Grip strength is one of the strongest predictors of longevity and overall health," he says. "When grip goes, independence follows." Finally, it
develops functional core strength by resisting rotation, stabilising the
spine and transferring force."

Crucially, it is kind to the joints. "Just tension, alignment and control," says Higginsmaking it a viable option for those managing old injuries or returning to the gym after a long hiatus. Get daily insight, inspiration and deals in your inbox Sign up for breaking news, reviews, opinion, top tech deals, and more. Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors By submitting your information you agree to the Terms & Conditions and Privacy Policy and are aged 16 or over. Tips and tricks (Image credit: Getty Images / Westend61) While the movement is simple, the setup is where people often stumble metaphorically and occasionally literally. "Stand tall," says Higgins. "Feet hip-width apart. Grip the weight hard. Pull shoulders back and down never shrugged. From there, pull the rib cage down and brace your
core." He describes this as "earning the right to walk." The exercise doesn't truly begin until your posture is locked in.

Once you start moving, keep your steps small and controlled, rolling from the heel through to the big toe. Avoid swaying or leaning and breathe through the nose if possible," he adds.

Common pitfalls include leaning away from the weight, letting the shoulders creep toward the ears, rushing, or lifting too heavy too soon. "Quality over quantity," Higgins advises. "Start lighter than you think and build slowly." Sacrificing form for weight doesn't just reduce the benefits but also risks creating new problems. What to read next A desk yoga teacher recommends 3 beginner-friendly exercises for better posture and to undo the damage of gaming and office work 5 fitness apps that can help you stick to your workout goals in 2026, according to science The best running watch for 2026: Watches for every level of runner Incorporating the farmer's carry into your routine For beginners, Higgins suggests starting with a "suitcase carry": holding a single weight on one side and walking for 10 to 20 metres. Before even taking a step, try a static holdsimply standing with the weight to find your balance and get used to the tension in your grip and core.

From there, progression should be gradual. With the loaded carry, progression can take a few forms. Heavier loads, for example, or longer distances, using two weights or trap bar. But, says Higgins, you have to earn the right to go heavy. Progression only comes after posture is locked in."

To support your carries, he recommends supplementary moves like hip bridges, rotational lunges and thoracic mobility work such as the classic cat-cow yoga technique. Ultimately, the goal is simpler than any list of drills. "It's not about smashing yourself in the gym," he says. Aim for two to three sessions a week of consistent movement. "Consistency beats intensity," he says. Strength training after 50 isn't just a hobby; in Higgins' view, "its insurance." Follow TechRadar on Google News and add us as a preferred source to get our expert news, reviews, and opinion in your feeds. Make sure to click the
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