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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.
V2 coming soon. Join 500+ users before launch.
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.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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