Most of us have one minute.
Not an hour. Not even thirty minutes some days. But one minute? We usually have that.
Lately, I’ve been thinking about all the little moments in our day that we often spend waiting. Waiting for the kettle to boil. Waiting for our tea to steep. Waiting for leftovers to warm up.
What if those tiny pockets of time could make us stronger?
That’s exactly why I’ve started doing a Farmer’s Carry (and since I like strong tea, may finish with 50 jumps) while my tea steeps.
It takes about a minute, requires almost no equipment, and is one of the most functional exercises you can do.
What is a Farmer’s Carry?
It’s surprisingly simple.
Pick up a heavy weight in each hand (such as dumbbells or kettlebells – if you don’t have any, fill some milk jugs with sand, some grocery bags with books…), stand tall, and walk.
That’s it.
It may look easy, but after a minute you’ll quickly realize just how much of your body is working.
Why is it called a Farmer’s Carry?
Think about carrying grocery bags from the car, buckets of soil to the garden, or luggage through an airport.
That’s exactly the movement you’re training.
Rather than building muscles that only work in the gym, you’re strengthening your body for everyday life.
The Benefits of Farmer’s Carries
Builds Grip Strength
Did you know grip strength is one of the best predictors of healthy aging?
Research has shown that stronger grip strength is associated with better overall health, improved mobility, and maintaining independence as we age.
Strengthens Your Core
Unlike crunches, your core works to stabilize your body while you walk.
Every step challenges your abdominal muscles, back, and hips to keep you balanced and upright.
Improves Posture
Carrying weight encourages you to stand tall with your shoulders back and chest open.
For many of us who spend too much time sitting or looking at screens, that’s a welcome benefit.
Increases Functional Strength
This is strength you’ll actually use.
Whether you’re carrying groceries, lifting bags of soil, moving boxes, or picking up grandchildren, Farmer’s Carries help make everyday tasks feel easier.
Supports Balance and Stability
Walking with weight challenges your balance and coordination, helping build confidence and reduce the risk of falls as we get older.
Time Efficient
One minute.
That’s all.
No complicated workout. No gym membership. No changing into workout clothes if you don’t want to.
How Often Should You Do Them?
The beauty of Farmer’s Carries is that they don’t create the same muscle soreness as many heavy lifting exercises.
For most people, doing them 3–5 times per week is perfectly reasonable.
I’ve decided to simply do mine every weekday while my tea is steeping.
No planning.
No remembering.
The kettle becomes my reminder.
What Weight Should You Use?
Choose a weight that feels challenging but allows you to maintain good posture.
Choose a weight that allows you to maintain excellent posture for about one minute. By the end, your grip and muscles should feel challenged, but you should still be able to walk with control and good form. If you could easily carry on a conversation without noticing the weight, go heavier. If your shoulders shrug or your posture breaks down, go lighter. The goal isn’t to carry the heaviest weights—it’s to carry them well.
You should be able to:
- Stand tall
- Keep your shoulders relaxed (not shrugged)
- Walk with control
- Finish feeling like you could have gone another 15–30 seconds if needed
If you’re just starting, lighter is better. You can always increase the weight over time.
General guidelines
For many healthy adults, a good starting point is approximately:
- Women: 15–35 lb in each hand
- Stronger women with lifting experience: 30–50+ lb in each hand
- Men: 30–60+ lb in each hand
These are broad ranges, not rules.
Habit Stacking: The Secret to Consistency
One of my favourite books, Atomic Habits, talks about habit stacking—attaching a new habit to something you already do.
Instead of trying to remember another workout, connect it to an existing routine.
For me it looks like this:
☕ Fill kettle.
💧 Put tea in mug.
💪 Pick up my weights and walk for one minute.
🍵 Enjoy my tea.
No extra time required.
The workout happens while I would have been waiting anyway.
Other One-Minute Ideas While Your Tea Steeps
Not feeling like carrying weights today? Here are a few other ideas:
- Bodyweight squats
- Wall push-ups
- skipping/jumping
- Standing calf raises
- Balance on one leg (30 seconds each side)
- March in place
- Gentle stretching
- Deep breathing
- Shoulder mobility exercises
- Practice getting up and down from the floor
- Fill your water bottle for the day
- Water your herbs or houseplants
- Empty the dishwasher
- Wipe down the kitchen counters
- Put away a handful of clutter
Those little minutes add up.
Progress Over Perfection
One minute won’t transform your health overnight.
But one minute, repeated day after day, becomes five minutes a week, twenty minutes a month, and hours over the course of a year.
More importantly, it creates an identity.
You’re becoming someone who moves every day.
Who values strength.
Who looks after future you.
Sometimes the smallest habits are the ones that change our lives the most.
So tomorrow, while your tea is steeping, grab a pair of dumbbells and take a walk around the kitchen.
Your future self just might thank you.
And… I don’t know about you but for me, out of sight, out of mind and if it is too much of a bother to go grab the weights I won’t do it, so I have them tucked just beside my kitchen in my dining room 😏
Now, what will you do for one minute while you are waiting?
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