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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 40-60m walk | 90s |
| Hypertrophy | 3 | 30-45s hold | 60s |
| Endurance | 3 | 60-90m walk | 60s |
| Fat Loss | 4 | 40-60m walk | 45s |
Add Farmers Walk to your workout. FitCommit tracks sets, reps, and calories burned.
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5
cal/min light
8
cal/min moderate
12
cal/min vigorous
Suitcase carry, anti-lateral flexion
Weight overhead, shoulder stability
Heavier loads possible
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Farmers Walk is beginner-friendly and a great starting exercise. Start with light weight to learn the movement.
Farmers Walk primarily targets the Forearms, Trapezius. Secondary muscles include Core, Shoulders, Legs. This makes it effective for Full-Body development.
Most people benefit from doing Farmers Walk 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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