Many women who lift weights at the gym worry that their grip is too weak and wish they could improve their grip strength. They’re also looking for ways to improve their overall strength, posture, and weight loss efforts.

There is one “game changing” exercise that can accomplish all those goals, and more! We’re talking about heavy carries, also known as weighted or loaded carries. With an almost unlimited number of variations, all heavy carry exercises come with similar benefits of boosting grip strength, muscle gains, core stabilization, weight loss, and injury prevention.

In this blog, we’ll discuss what heavy carries are, their benefits for women in particular, and some variations you can try at AFAC’S gym in Thornton.

What Are Heavy Carries at the Gym?

A heavy carry at the gym is exactly what it sounds like — it’s lifting and carrying heavy objects like a barbell plate, dumbbell, or kettlebell over a predetermined route, like across the gym floor. You might be thinking, “I do heavy carries every time I tote groceries inside from my car, or lug my briefcase into work, or haul my suitcase across the airport!”

And that’s very true — there are many real-world applications for the weighted carry exercise. The fact that you are required to do heavy carries in your daily life is one of the many reasons why this workout at the gym can be so beneficial.

Plus, weighted carries are a fantastic full-body exercise that tests your core, hip, and shoulder stability as well as your grip strength.

Why Should Women Do Heavy Carries at the Gym?

We’ve already established that heavy carries mimic real-life movements that women do every day, which is one great reason why this exercise is worth adding to your exercise routine. Any workout that can help you maintain function and independence as you age is a wise investment of your time and energy.

On top of this functional reason, there are many other benefits that women can enjoy by doing weighted carries at the gym.

Improve Grip Strength

All women can benefit from having a stronger grip, both at the gym and in real life, and weighted carries is one of the main ways to improve grip strength. When you’re at the gym, how many times have your hands given out before the muscles you’re actually trying to fatigue? Grip strength plays a huge role in overall strength, because even if you have the arm, core, or leg muscles to lift something, a weak grip will stop you in your tracks. Whether you’re trying to achieve a new personal record in deadlifting, improve your rock-climbing game, perform more pull-ups and bench presses, or open a jar of pickles, grip strength is vital for overall strength.

Improve in Other Sports

Since weighted carries transfer over so well to other activities, you’ll likely notice benefits in your athletic endeavors like tennis, golf, combat sports, climbing, and skiing. Anyone who participates in sports that require grip strength and/or core stability will benefit from loaded carries at the gym.

Improve Full-Body Strength

Carries train virtually every muscle simultaneously from top to bottom including your arms, shoulders, upper and lower back, core, glutes, and legs. Whether you carry heavy loads for a brief time or moderate loads for a longer time at the gym, loaded carries stress your entire body as a whole, which will boost your strength, muscle mass, and weight loss efforts.

Improve Your Strength Training Days

When you take loads for a walk, you can expect your grip, back, and core strength to improve. These improvements will allow you to train heavier, harder, and more often on the days you do strength training. Over time, this will help you maximize your strength and muscular growth.

Improve Your Mental Strength

Heavy carries will improve your mental health, focus, and confidence. Nothing is quite as mentally and physically empowering as picking up a heavy object and moving it for a distance.

Improve Your Posture

Weighted carries can help improve your posture by teaching you to lock your shoulders down. They also strengthen your upper back and core muscles that must work to keep you upright as they resist against the weight.

Prevent and Rehabilitate from Injuries

Since loaded carries boost core strength and stability, athletes can use them to prevent injury as well as rehabilitate from injuries. Creating a stable core and better posture reduces the risk of back pain and back injuries. Loaded carries also improve shoulder stability, which can help prevent rotator cuff injuries.

Promote Balance

Weighted carries can be used as a type of balance training, especially if you carry a weight in only one hand, which forces the other side of your body to compensate and keep you upright. But overall, any type of weighted carry will promote your ability to balance and remain stable.

They’re Easy

Picking items up and carrying them is one of the most basic movements of the human body. Weighted carries are a relatively simple exercise that don’t require a lot of skill to perform correctly and see benefits. They’re perfect for women who are just starting to strength train at the gym.

Loaded Carry Exercises to Try at the Gym

Now that we’ve reviewed some of the benefits of weighted carries, here are a couple variations you can try at the gym.

Suitcase Carry

One of the most popular forms of loaded carries is the suitcase carry, which promotes balance and targets several muscle groups. Similar to carrying a briefcase in everyday life, the suitcase carry is easy to perform. It’s also a unilateral exercise, which means the weight is only placed on one side of the body. As a result, the other side of the body must work to provide stability and balance.

To perform a suitcase carry, get a kettlebell or dumbbell that you feel comfortable carrying. You can also use a barbell plate. If you’re new to the exercise, it’s best to start with a lower weight (like 5 pounds) and work your way up as you build strength.

Here’s how to perform a suitcase carry:

1. Stand with your feet hip-width apart.
2. Squat down and grab the kettlebell, dumbbell, or barbell plate with your non-dominant hand.
3. Return to a standing position.
4. Standing upright with your shoulders back and your core engaged, walk forward slowly. Take at least 10 steps forward, or more if the length of the room allows it.
5. If you need to, extend your opposite arm outward to maintain balance.
6. After finishing your steps, turn around and walk back.
7. Keep your core engaged the entire time and your head, neck, and back straight.
8. Once you’ve returned to the starting position, squat down and place the weight on the ground.
9. Switch hands and repeat the exercise.

Farmers Carry

The farmers carry is just like the suitcase carry, except that you’ll be carrying a weight in each hand. The farmers carry targets muscles in your entire body, strengthening your biceps, triceps, forearms, shoulders, traps, upper back, quads, calves, hamstrings, lower back, and abs.

To perform a farmers carry, grab a set of dumbbells, kettlebells, or barbell plates that you feel comfortable carrying for the exercise and do the following.

1. Stand up straight with your feet shoulder-width apart and arms resting at your sides.
2. Place a set of dumbbells, kettlebells, or barbell plates on the floor, one next to each foot.
3. Squat down and grab one weight with each hand.
4. After you stand back up, engage your core and pull your shoulder blades back and down to maintain an upright posture.
5. Step forward and begin walking.
6. Keep your head up, core muscles engaged, and shoulders back.
7. Continue walking for at least 10 steps or as long as the room will allow.
8. Turn around and walk back when you’re finished.

Ladies, Have Fun With Heavy Carries at AFAC Gym

Heavy carries are an exercise that’s beneficial for everyone, but seem especially beneficial for the women at our gym who have been hoping to achieve better grip strength. If you’d like to receive more information or instructions on how to do heavy carries at our gym, please speak to a personal trainer or another member of our team for assistance. AFAC gym is here to support you with all your fitness goals, and we believe heavy carries can be an important part of your workout program.

To learn more about AFAC gym and why we’re the best gym in Thornton, Colorado, please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.