Farmers Carry and The Plank. More exercises to Fight Sarcopenia

Following on from wall sits, here are two more leg exercises to help build muscle mass and help turn the tide against muscle wastage. Here we present the Farmers Carry and The Plank.

As an aside, It is important for older persons to favour muscle building in their legs rather than their upper body (arms, back, shoulders). This because, in order to protect and secure one’s mobility in later years, it is vital to have strong legs. This not to say ignore your upper body but the focus should be on your legs; say a 60:40 split.

IMPORTANT DISCLAIMER. It is vital – vital – specially for anyone over fifty contemplating embarking on an exercise regimen to get themselves checked over by a medical practitioner who is aware that you plan to undertake resistance training. This action cannot be over emphasised particularly if you’ve lived much of your life sedentarily.

Farmers Carry (also known by numerous other names)

The object of this exercise is to pick up two equal sized weights, one in each hand, and walk a certain distance while carrying the weights. The weights can be standard training weights such as dumbells or kettle bells or they can be buckets of water or bags filled with sand.

One can pick up the weights and walk a certain number of circuits in a garden or park. Be sure to choose a route which has a relatively uneven surface rather than a manicured and level lawn. This will help work the minor muscles around your ankle.

Start by walking a certain number of circuits with particular weights. Then gradually increase both the number of circuits and the weight of the carried objects. Try to start with relatively heavy weights to get the most benefit.

This exercise has the advantage of working many muscles at once ie, your feet and ankles, all your leg muscles as well as your shoulders and arms.

See a video clip which demonstrates the Farmers Carry (or Walk) well.

Or see this clip which takes Farmers Carry to the next level and beyond. Be careful with some of these exercises, you could hurt yourself.

Continuing with our description of Farmers Carry and Plank

The Plank

This exercise looks deceptively simple and yet it really works your arms and upper body.

To do the plank, lie on the floor stretched out on your stomach. Place your lower arms, hands and elbows on the ground directly beneath your shoulders. Make contact with the floor with your toes and raise your body completely off the floor so that the only parts of your body making contact with the floor are you lower arms and toes.

Hold this position for increasing lengths of time. You can do, say, three reps of 30 seconds increasing to sixty and ninety seconds

The following video demonstrates the plank technique. Don’t take the suggested lengths of time seriously. Just progress on your own

Here’s a link to our previous muscle building exercises.