Farmer's Carry: the standards by age and sex
Systematic-defined standard (never a published clinical cut-off) Scoring version healthspan_v2_2026_08. Red, yellow and green are Systematic standards, not published clinical cut-offs.
| Cohort | Red · Priority capacity | Yellow · Functional target | Green · Exceptional capacity |
|---|---|---|---|
| Female, 18–29 | 0–291 ft | 292–349 ft | 350+ ft |
| Female, 30–39 | 0–290 ft | 291–348 ft | 349+ ft |
| Female, 40–49 | 0–301 ft | 302–362 ft | 363+ ft |
| Female, 50–59 | 0–285 ft | 286–342 ft | 343+ ft |
| Female, 60–69 | 0–269 ft | 270–323 ft | 324+ ft |
| Female, 70–79 | 0–245 ft | 246–295 ft | 296+ ft |
| Female, 80+ | 0–204 ft | 205–245 ft | 246+ ft |
| Male, 18–29 | 0–294 ft | 295–353 ft | 354+ ft |
| Male, 30–59 | 0–311 ft | 312–373 ft | 374+ ft |
| Male, 60–69 | 0–290 ft | 291–348 ft | 349+ ft |
| Male, 70–79 | 0–274 ft | 275–328 ft | 329+ ft |
| Male, 80+ | 0–210 ft | 211–252 ft | 253+ ft |
Key numbers
30 feet
Straight section of the course, with a curving turn at each end
50% of body weight
Total load, half in each hand
What Systematic recommends
Where to start
- Hold one equal weight in each hand. Stand with your feet about hip-width apart. Place your heels in contact with the wall.
- Two equal weights. Suggested load: approximately 5–15 pounds in each hand. Household alternatives can include two grocery bags with equal weight.
- Keep the midline stable and aligned throughout the hold. Maintain contact with the wall through the heels, butt, back, back of the head. Keep all wall contact points in place from the heels through the back of the head.
- Hold the position for 30 seconds. Rest for 30 seconds. Repeat for 3 total cycles. Breathe smoothly and effortlessly while maintaining the stacked, rigid midline.
Condensed from the published Development Pathway (Farmer's Carry: Wall-Supported Posture Pack). This is a starting point, not a training program or medical advice.
How to read the table
Find the row for your age and sex. The standards come from age and sex references and Systematic reference distances for this course, so they differ by age and sex. The youngest row, 18 to 29, uses the published 20 to 29 reference.
Red, yellow and green are Systematic standards. The farmer's carry standard is provisional, which means Systematic set it, not a published study.
How the test works
You walk a standard course: 30 feet straight, then a continuous curving turn about 5 feet wide at each end. Turns stay smooth and continuous, without stopping.
The load is half your body weight in total, split equally between two matching weights. Body weight does not otherwise change your score.
The carry lasts up to 120 seconds; older 60-second versions are not used. Your result is the distance you have covered when the carry ends, with no penalty points added.
When the carry ends
It ends when the 120 seconds are up, or earlier at the first of these: either weight is dropped or put down, your upper back slumps or collapses, your pelvis tilts badly out of line, you start to jog or run, or a safety stop is called. If your grip can no longer hold the weights, or you can no longer hold the required posture, the carry ends and the distance at that moment is your result.
The Systematic Healthspan Assessment is a physical baseline. It is not a diagnosis, and it does not estimate a biological age, a disease risk or a lifespan.