Strengthen training contributes to reduced body fat, burned calories, and increased lean muscle mass, per Mayo Clinic. But did you know that lifting weights can also boost your lifespan? Introducing dumbbells or kettlebells to your fitness routine will pay off in the long run when you’re nearing the centenarian club, says Peter Attia, MD. According to the longevity expert, one exercise that’s a good indicator of how healthy you’ll be when you’re older is the farmer’s carry. The strength and conditioning drill challenges you to carry dumbbells in each hand for an allotted amount of time. Conversely, you can also push yourself to carry the weights for a certain distance.
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“The farmer’s carry [is] such an important form of activity,” Attia said during an appearance on the Feel Better, Live More with Dr. Rangan Chatterjee podcast.
How heavy the dumbbells or kettlebells are will vary by person. You might also adjust the weight based on your workout goal (Are you doing a time or distance circuit?). But for longevity purposes, Attia said, “We index this by decade.”
“A woman in her forties should be able to carry 75 percent of her body weight in her hands for a minute,” he said.
By Attia’s logic, those who are successful will have stronger muscles and bones as they age. “It means we are very confident [that] by the time she’s in her last decade, she will have the strength to open a jar, for example, [and] do the types of things we think really matter to people.”
However, the rules are a little different for men.
Attia said men should be able to carry 100 percent of their body weight for a full 60 seconds. That means a 200-pound man should be able to hold a 100-pound kettlebell in each hand for a minute.
So, what happens if your “grip fades out” halfway through? Or what if you can’t safely lift the dumbbells that correlate to 75 percent or 100 percent of your body weight? It’s better to start small and work yourself up, per Attia’s instructions.
“It means drop the weight,” he said on the podcast. “So, say go to half your bodyweight until you can get to a minute. Find a weight that you can get to a minute and then slowly advance the weight.”
Attia is a fan of the farmer’s carry himself. On Instagram, the longevity expert shared a video of himself doing a timed circuit of 30 seconds on, 30 seconds off for 20 repetitions.
“This is one of my favorite sets: carry a heavy weight for 30 seconds, rest 30 seconds, repeat 20 times (for a total of 20 minutes). I carry my bodyweight, but if this is new to you, obviously start lighter,” he wrote in the caption. “It’s an exceptional grip exercise (obviously), but also a huge test of core strength and stability as the weight increases.”