Loaded carries are one of the simplest yet most effective exercises you can add to your routine. They mimic real-life movements and build practical strength that helps with everyday activities like carrying groceries, moving furniture, or even just keeping good posture while walking. Functional exercise is all about improving how you move in daily life, and loaded carries do exactly that.
At its core, a loaded carry means picking up a weight and walking with it. It sounds simple, but this basic movement strengthens multiple muscles at once. Your grip, shoulders, upper back, and core all work together to keep you stable. At the same time, your legs and feet move you forward, creating a full-body workout. Plus, loaded carries are great for conditioning. They get your heart rate up without the pounding impact of running or jumping.
There are many types of loaded carries, each with its own benefits. The Farmer’s Walk is one of the most common, where you carry weights in both hands and walk. The Suitcase Carry is similar but done with one hand at a time, forcing your core to work harder to stay balanced. The Bear Hug Carry involves holding a heavy sandbag close to your chest, while the Overhead Carry means walking with a weight lifted over your head. More advanced options, like the Fireman’s Carry, involve carrying another person—a serious test of strength and endurance.
Adding loaded carries to your workouts builds a strong connection between your upper and lower body. Many exercises focus on either the legs or the arms but loaded carries train everything at once. The way your muscles work together during these exercises improves coordination, posture, and body awareness. This makes it easier to stay balanced while carrying awkward loads, whether it’s a heavy box or a fidgety toddler.
One of the biggest benefits of loaded carries is how they automatically engage your core. Your deep abdominal and back muscles activate to keep you upright, improving stability and posture. Unlike crunches or planks, which target the core in isolation, loaded carries train these muscles in a natural, functional way. As you increase the weight or walking distance, your core strength improves even more.
Loaded carries also help develop practical strength. Many gym exercises are great for building muscle but don’t always translate well into everyday tasks. Carrying heavy objects, on the other hand, is something everyone needs to do. Training with loaded carries prepares your body for real-world movements, reducing the risk of injury and making lifting and moving objects easier.
When starting out, it’s important to focus on technique. Keeping good posture is key—stand tall, keep your chest up, and roll your shoulders back. Avoid hunching over or letting the weight pull you out of alignment. If you’re using a backpack, make sure it’s strapped tightly to your body to prevent shifting that could strain your back. For more information please see my article on Rucking.
Progressing with loaded carries is straightforward. You can start with a light weight and gradually increase either the load, the distance, or the time spent carrying it. Heavier loads for short distances build strength, while lighter weights carried over longer distances improve endurance. Mixing up different variations can keep workouts interesting and challenge your body in new ways.
Adding loaded carries into your routine doesn’t have to be complicated. They can be included as part of a strength workout, done on their own as a full-body exercise, or used as a finisher at the end of a session. For a strength focus, choose heavier weights and shorter walks. For conditioning, go lighter and walk for longer distances. Even carrying groceries or a heavy backpack can be a form of loaded carry training if done mindfully.
Carrying heavy objects is more than just a workout—it’s a skill. Treating loaded carries as a skill-building exercise helps reinforce proper posture, stability, and strength. With practice, you’ll not only get better at the exercise itself but also feel stronger and more confident in everyday life.
There’s no need to overcomplicate things—just pick up something heavy and start walking. Whether it’s a dumbbell, kettlebell, sandbag, or even a loaded backpack, incorporating loaded carries into your routine will build strength, stability, and endurance. They’re simple, effective, and one of the best ways to train for real-life strength. So next time you’re carrying your groceries in one trip, just remember—you’re training your body in the best way possible.