There are few exercises that receive as much praise for their reverse aging benefits as farmer’s walks. It’s one of the best exercises for building and maintaining functional strength as you age, as it targets the postural muscles of the upper back and deep core stabilizers that support the spine to keep you upright. Carrying heavy weights also addresses grip strength, which has long been used as a biomarker for longevity. Hip and trunk control is equally essential for gait and balance, while being in thoracic extension counteracts the rounded shoulders and forward head posture that so many people live with in our high-tech times.

“Farmer’s walks are simple, scalable, and incredibly effective because they train the body the way it’s designed to function: upright, aligned, and under load,” says Brandon Trachman, PT, DPT, OCD, of Physical Therapy Central . “At its core, the farmer’s walk is about postural strength and endurance.…