Target weights are adjusted for your age () and gender.
Total Weight = Combined weight of both hands.
Strength Level
Total Weight
Per Hand
Understanding Farmer's Carry Standards by Age
The Farmer's Carry (or Farmer's Walk) is a fundamental test of grip strength, core stability, and overall work capacity. Unlike static lifts, this exercise requires you to stabilize heavy loads while moving, creating a unique demand on your central nervous system and structural integrity. As we age, our muscle mass and bone density naturally fluctuate, meaning strength standards must be adjusted to set realistic and safe goals.
Why Age Matters: Strength typically peaks between ages 25 and 35. After age 40, sarcopenia (natural muscle loss) can reduce strength potential by 3-5% per decade if not counteracted by resistance training. Our calculator uses an age-decay formula to provide fair standards for lifters from 18 to 80+.
How the Calculator Works
This tool calculates strength standards based on three primary factors:
Body Weight Ratio: Strength is relative. A 200lb person lifting 200lbs is different from a 150lb person lifting the same amount.
Gender Differences: Due to physiological differences in muscle mass distribution and raw grip strength, baseline multipliers differ for men and women.
Age Adjustment: We apply a correction factor that accounts for the natural physiological changes that occur with aging, ensuring that an "Elite" score for a 60-year-old is not judged against the raw standard of a 25-year-old athlete.
Standard Levels Explained
We categorize strength into four distinct levels to help you track your progress:
1. Beginner
At this level, you are likely new to loaded carries. You should be able to pick up the weight safely with a flat back and walk for distance without your grip failing immediately. This is a foundational level focusing on posture and technique.
2. Intermediate
You have been training for at least 6 months to a year. You have developed decent grip strength and core stability. This level represents a healthy, active individual who incorporates strength training into their routine regularly.
3. Advanced
This level is for dedicated strength athletes. You likely have several years of training experience. Your grip is iron-clad, and your upper back is strong enough to prevent rounding under heavy loads.
4. Elite
This is the top tier, representing competitive strength athletes (Strongman, Powerlifting) or those with exceptional genetic potential and years of specialized training. Few people reach this level without specific focus on the Farmer's Carry.
Technique Tips for Heavy Carries
To safely reach these standards, keep the following cues in mind:
Deadlift First: Treat the pickup like a deadlift. Hips down, chest up, spine neutral.
Short Steps: Take quick, short steps to maintain balance and reduce shear force on the hips.
Tight Core: Brace your abs as if you are about to be punched. This protects the lower back.
Gaze Forward: Look at a point on the horizon, not at your feet, to keep your cervical spine neutral.
function calculateFarmersCarry() {
// 1. Get Inputs
var gender = document.getElementById('fc_gender').value;
var ageInput = document.getElementById('fc_age').value;
var weightInput = document.getElementById('fc_weight').value;
var unit = document.getElementById('fc_unit').value;
// 2. Validate Inputs
var age = parseFloat(ageInput);
var weight = parseFloat(weightInput);
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 10 and 120.");
return;
}
if (isNaN(weight) || weight 1000) {
alert("Please enter a valid body weight.");
return;
}
// 3. Define Base Standards (Total Weight as multiplier of Body Weight)
// These are raw standards for a prime-age adult (approx 20-35)
var standards = {};
if (gender === 'male') {
standards = {
beginner: 0.50, // 50% BW
intermediate: 1.0, // 100% BW
advanced: 1.5, // 150% BW
elite: 2.0 // 200% BW
};
} else {
standards = {
beginner: 0.40, // 40% BW
intermediate: 0.75, // 75% BW
advanced: 1.0, // 100% BW
elite: 1.25 // 125% BW
};
}
// 4. Calculate Age Correction Factor
// Logic: Peak strength 20-35. Gradual decline after.
// Slight reduction for very young (developing).
var ageFactor = 1.0;
if (age = 20 && age 35 && age 45 && age 55 && age 65 && age <= 75) {
ageFactor = 0.65;
} else {
ageFactor = 0.55;
}
// 5. Calculate Results
// Formula: BodyWeight * StandardMultiplier * AgeFactor
var levels = ['beginner', 'intermediate', 'advanced', 'elite'];
var resultsHTML = '';
var unitLabel = unit === 'lbs' ? 'lbs' : 'kg';
for (var i = 0; i < levels.length; i++) {
var levelKey = levels[i];
var multiplier = standards[levelKey];
// Calculate adjusted target
var totalTarget = weight * multiplier * ageFactor;
var handTarget = totalTarget / 2;
// Rounding
totalTarget = Math.round(totalTarget);
handTarget = Math.round(handTarget);
// Level Display Name
var levelName = levelKey.charAt(0).toUpperCase() + levelKey.slice(1);
var badgeClass = 'level-' + levelKey;
resultsHTML += '