FarmBoy WorkoutFind my plan

12-week program

Back in Shape: strength training for muscle and bone, with farm tools

The core program. Twelve weeks of strength work aimed at muscle and bone, with buckets, bales, and feed sacks for resistance, adding a little each week.

Length
12 weeks
Sessions
3 a week, about 25 minutes
Price
$69 one-time
Start Back in ShapePrice and membership

12 weeks

Back in Shape

For
Moderately active, doing the work, starting to feel it.
Contents
Strength work aimed at muscle and bone, plus farm-tool resistance that goes up week to week.
Price
$69 one-time
Start Back in Shape

Directions: an example week

Back in Shape

  1. Mon Legs and hinge with buckets, 25 min
  2. Wed Carries and pulls with sacks, 25 min
  3. Fri Step-ups and balance, 25 min

Caution Check with your doctor before you start. Results vary from person to person.

All of Back in Shape
A rancher in a canvas work jacket walks away across a gravel farmyard toward a red barn, a full galvanized bucket in each hand.
Two full buckets, shoulders back. That counts as a loaded carry.

For

Who Back in Shape is for

Back in Shape is for people still doing the work and starting to feel it. You can kneel, climb, and carry, but your back is tight after a day of bales and your grip gives out sooner than it used to.

Chores keep you moving, but they repeat the same few motions, often on the same side. Back in Shape trains what chores miss: a proper hinge, both sides of the body, the upper back, and balance.

It fits if

  • You move fine but feel it the next morning.
  • One side does most of the carrying.
  • Your lower back is the first thing to quit on a long day.
  • You want a set plan to follow, week by week.

Contents

The weak spots Back in Shape trains

Strength work aimed at muscle and bone, plus farm-tool resistance that goes up week to week. Here is what the published research we read says about each spot, and the move we use for it.

  1. Knees

    A pooled analysis of 71 studies found higher odds of knee osteoarthritis in people with physically demanding jobs, and agricultural work was one of the higher-risk groups. Wang et al., 2020

    The move Bale step-ups and slow split squats build thigh and hip strength for kneeling and climbing.

  2. Low back

    A review of 24 studies worldwide found about 48% of farmers reported low back pain in the past year, and 75% had it at some point in life. Osborne et al., 2012

    The move Bucket hinges and one-sided carries train the hips and trunk to share the lift.

  3. Shoulders and neck

    In a survey of 518 Midwest farmers, about 31% reported neck or shoulder pain in the previous two weeks. Fethke et al., 2015

    In a US national survey, agricultural workers reported shoulder pain more often than workers in other industries (prevalence ratio 1.28). Lee et al., 2014, via CDC Stacks

    The move Sack rows and two-bucket carries work both sides and the upper back.

  4. Balance

    The US Preventive Services Task Force recommends exercise programs for adults 65 and older who are at higher risk of falling. US Preventive Services Task Force

    The move Single-leg stands at the fence post train balance for rough ground and cab steps.

  5. Age on the farm

    The average US farm producer is 58.1 years old, and 38% of producers are 65 or older. USDA Census of Agriculture, 2022

    The move Every tier starts where your body is today, at any age, and you move between tiers as that changes.

These studies show links, not causes, and the moves are general strength work. See all the research we read

Directions

What a week of Back in Shape looks like

3 a week, about 25 minutes. Pick a week to see how the work builds over the 12 weeks.

Example plan. Your weeks are set by the program you order.

Week 1 Learn the patterns

  1. Mon Bucket hinges and bale step-ups, light
  2. Wed Feed-sack rows and two-bucket carries
  3. Fri Split squats and fence-post balance

Light loads while you learn how each move should feel.

Week 4 Add load

  1. Mon Hinges with full buckets, step-ups, 3 sets
  2. Wed Sack rows both sides, suitcase carries
  3. Fri Step-ups and balance with a reach

Fuller buckets and a third set.

Week 8 Heavier and slower

  1. Mon Heavy bucket hinges, three seconds down
  2. Wed One-sided carries to the far gate, sack rows
  3. Fri Loaded step-ups, one-leg balance

Slow lowering makes the same load harder.

Week 12 Test and choose what is next

  1. Mon Hinge and carry, compared with week 1
  2. Wed Full session at your best loads
  3. Fri Easy mobility and balance

Stay with Back in Shape and use heavier loads, or move to Full Strength.

Uses

The barn tools Back in Shape uses

Example moves from Back in Shape. Press the tools you have to see what you can do with them.

What have you got?

Showing all 7 example moves.

  • Two-bucket carry

    Uses: buckets

    Even weight in each hand, tall walk to the gate and back.

  • Bucket hinge

    Uses: buckets

    Push the hips back, flat back, stand up through the heels.

  • Bale step-up

    Uses: hay bales

    Step up slow, step down slower. Same legs as the cab steps.

  • Fence-post balance

    Uses: fence posts

    One hand on the post, one foot up, thirty seconds a side.

  • Feed-sack row

    Uses: feed sacks

    Pull the sack to your ribs, both sides, squeeze the shoulder blades.

  • Slow split squat

    No equipment needed

    Short range at first, back knee only as low as feels good.

  • Suitcase carry

    Uses: dumbbells

    Weight in one hand, stay level, switch at the fence.

Price

What Back in Shape costs

$69 one-time

All 12 weeks of Back in Shape, yours to keep. Prices in US dollars.

Start Back in Shape

Or membership

$12 a month or $99 a year

Every tier and every program, and you can move between tiers any time. Buying two tiers one-time costs more than a year of membership.

Start membership

Caution

Before you start Back in Shape

Caution Check with your doctor before you start. Results vary from person to person.

  • Stop any move that causes pain, and go back to a range that does not.
  • This is general strength and fitness training. It is not medical care, physical therapy, or medical advice, and it does not replace them.
  • When you check with your doctor, mention any heart condition, recent surgery, or joint that is getting worse.

Not the right fit?

Start where your body is today. You can change tiers later, and Find my plan suggests one for you.