If you’ve ever met a farmer, you’ve probably noticed something — they’re built differently. Wide backs, strong legs, thick forearms, and an ability to lift and carry just about anything without flinching.

This isn’t by accident. It’s the result of years of functional, real-world movement — the kind that most gym workouts only partially replicate, including Functional Strength Training.

And here’s the thing: you don’t have to move to the countryside to train like a farmer. With the right approach, you can build the same raw strength, mobility, and resilience right here in Vancouver.

In this article, we’ll explore what farmers can teach us about fitness, why these movements work so well for adults over 35, and how you can start applying these principles in your own training — with or without a gym.

(Credit: This article was inspired by the original piece — with additional commentary and programming tips from Train Like Rob.)

Why Farmers Are Some of the Fittest People You’ll Meet

Before “functional training” became a buzzword, farmers were out there doing it for real — every single day.

They lift awkward loads, drag heavy equipment, push stubborn machinery, squat to the ground hundreds of times, walk long distances carrying weight, and do it all without planned “rest periods.”

As I often tell my personal training clients in Vancouver, the best training doesn’t just make you look fit — it makes you function better in the real world.

The Problem With Most Gym Workouts

If you’re over 35, you’ve probably noticed that random, high-intensity group workouts don’t always make you feel great.
Instead, they can leave you with:

• Sore knees and hips
• A stiff lower back
• Inflamed shoulders
• And not much actual improvement in daily-life strength

Why? Because most gym programming isolates muscles, but farmers’ movements train patterns — carrying, hinging, squatting, rotating — all under load, on varied terrain, and often in less-than-ideal conditions.

That kind of joint-friendly strength training is exactly what I build into my coaching plans for busy professionals.

How to Train Like a Farmer (Without Owning a Farm)

Here are three key exercises inspired by farmers’ daily grind — all of which I use with my clients at Train Like Rob.

1. The Loaded Carry

Also called the “Farmer’s Carry,” this is as simple as it gets: pick up something heavy and walk with it.

Why It Works:

• Builds grip strength (key for lifting, opening jars, and preventing injury)
• Improves core stability and posture
• Strengthens legs, hips, and shoulders in one move

How to Do It:

1. Hold a heavy object in each hand (dumbbells, kettlebells, grocery bags, or water jugs).
2. Stand tall with your chest up and shoulders pulled back.
3. Walk in a straight line, taking controlled steps.
4. Aim for 30–60 seconds per carry.

💡 Pro Tip: Try this at the end of your workout for a conditioning boost that won’t wreck your joints.

2. Sandbag Shouldering & Running

Farmers rarely lift perfectly balanced loads — think feed bags, hay bales, or livestock. Sandbags replicate this chaos perfectly.

Why It Works:

• Trains your body to stabilize shifting loads
• Engages more muscle fibers than a barbell lift
• Improves conditioning and real-world readiness

How to Do It:

1. Place the sandbag on the ground in front of you.
2. Squat down, grab the handles, and “clean” the bag to your chest.
3. Hoist it onto one shoulder.
4. Walk or run for 100–200 meters.
5. Switch shoulders and repeat.

💡 Pro Tip: Keep your core braced — the shifting weight will test your stability.

3. Sled Push & Pull

Whether they’re moving equipment or pushing feed carts, farmers build serious leg drive and endurance. A sled mimics this perfectly.

Why It Works:

• Develops lower-body power without heavy joint stress
• Improves cardiovascular conditioning
• Can be loaded heavy for strength or kept light for speed

How to Do It:

1. Push the sled forward with straight arms, driving through your legs.
2. For the pull, attach straps and walk backward, pulling hand-over-hand.
3. Alternate between push and pull for sets of 20–40 meters.

💡 Pro Tip: No sled? Load a sturdy wheelbarrow and push it outside.

Why Adults Over 35 Should Train This Way

If you’re a busy professional in Vancouver juggling career, family, and stress, this style of training has major benefits:

• Joint-Friendly Strength: Less wear-and-tear than endless barbell lifts
• Functional Mobility: Movements that carry over to daily life
• Metabolic Boost: Higher calorie burn without needing long workouts
• Stress Adaptation: Builds resilience physically and mentally

Putting It All Together

Here’s a Farmer-Inspired Workout you can try once or twice a week:

1. Farmer’s Carry – 4 x 40 meters
2. Sandbag Shouldering – 3 x 10 reps each side
3. Sled Push – 4 x 20 meters heavy
4. Bodyweight Squats – 3 x 15
5. Plank Hold – 3 x 45 seconds

Finish with stretching and mobility work for your hips and shoulders.

The Bottom Line

Farmers don’t train for aesthetics — they train because their work demands it. But the side effect is a strong, mobile, capable body that lasts for decades.

Whether you’re in the fields or in an office, functional strength training is the missing piece for many adults over 35.

If you’re ready to move better, feel stronger, and build real-world fitness, it’s time to start training smarter.

👉 Book a free strategy session to learn how we can apply these principles to your body and goals.

Original article inspiration: How Farmers Build Real Strength
Written by: Rob Moal, Vancouver Personal Trainer & Mobility Coach