CAW Fitness

Very few women nail this on their first attempt… 👀

It’s called the 75% Bodyweight Farmer’s Carry, and it’s one of my favourite ways to test real-world strength.

Here’s the challenge:

✔️ Hold two weights that add up to 75% of your body weight.
✔️ One in each hand.
✔️ Walk for 60 seconds.
❌ No putting them down.
❌ No re-gripping.
❌ No excuses. 😅

It sounds easy… right up until about the 20-second mark.

The cool part? This isn’t just a grip challenge.

Every step forces your body to work. Your grip, shoulders, core, hips and all those deep stabilising muscles have to switch on to keep your spine stable while you’re moving. EMG studies show loaded carries create high muscle activation across multiple muscle groups at once (PMID: 19528856).

And here’s why I love this test…

Grip strength isn’t just about having a firm handshake. It’s one of the strongest predictors we have of healthy ageing. Lower grip strength has been consistently linked with increased frailty, disability and a higher risk of earlier mortality (PMID: 25982160).

Because let’s be honest…

I’d rather know I can carry the shopping in one trip, lift a suitcase into the car, wrestle a bag of dog food, or one day pick up my grandkids without thinking twice.

That’s the kind of strength I’m training for.

💪 Give these longevity tests a crack:
• Farmer’s Carry: 75% bodyweight for 60 seconds
• Dead Hang: 60 seconds
• Sit-to-Stand: 10 reps in under 20 seconds (no hands)
• Single-Leg Balance: 30 seconds each side

How’d you go? Did you surprise yourself… or did the dumbbells win this round? 😅

No, training barefoot isn’t a magic shortcut.

But your feet are your foundation.

Each foot contains 26 bones, 33 joints and more than 100 muscles, tendons and ligaments working together to create stability, absorb force and help you move efficiently.

When appropriate and safe, training barefoot allows your feet to move naturally, improves sensory feedback from the ground, and encourages the small muscles of the foot to do the job they were designed to do.

Research has shown barefoot training can:
✔️ Increase foot muscle strength
✔️ Improve balance and proprioception
✔️ Enhance stability during movement

A stronger, more stable base can influence how force is transferred through the ankles, knees, hips and ultimately the spine. While barefoot training doesn’t “realign” the spine, better foot function can contribute to improved whole-body movement mechanics.

And why step-ups?

EMG (electromyography) research consistently shows step-ups produce very high gluteus maximus activation, making them one of the most effective functional exercises for building glute strength while also challenging balance and single-leg stability.

One exercise.
One step.
A whole lot of benefits.

Sometimes the simplest movements are the most effective.

References

• Step-up muscle activation (Glute Max EMG): PMID: 32773754
• Intrinsic foot muscle strengthening with minimal footwear/barefoot concepts: PMID: 30113521
• Foot core system and foot stability: PMID: 24659506
• Barefoot running/training, proprioception and foot function review: PMID: 21844600