Tier in view: Foundation, 12 weeks
12-week program
Twelve weeks of tire flips, heavy carries, and loaded bale work, for bodies with few mobility limits that want a harder day. Four days most weeks.
12 weeks
Directions: an example week
Full Strength
Caution Check with your doctor before you start. Results vary from person to person.
All of Full Strength
For
Full Strength is for people who move well and want more. You can squat, kneel, and climb without trouble, and the lifts on the farm feel easy enough that you want a real challenge.
It is hard on purpose. If a joint flares under load, start with Back in Shape and move up when it settles. Membership lets you switch tiers any time.
Contents
The hardest farm-equipment conditioning: tire work, heavy carries, and loaded bale work. Here is what the published research we read says about each spot, and the move we use for it.
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.
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.
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
4 a week, 15 to 30 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.
Find working loads you can move with good form.
Same moves, more total work.
Rests drop to a minute. Ease off on any day that feels wrong.
Repeat the week 1 sessions and compare.
Uses
Example moves from Full Strength. Press the tools you have to see what you can do with them.
Press what you have.
Showing all 6 example moves.
Two-bucket carry
Uses: buckets
Even weight in each hand, tall walk to the gate and back.
Bale step-up
Uses: hay bales
Step up slow, step down slower. Same legs as the cab steps.
Tire flip
Uses: tractor tires
Low hips, chest up, drive it over with the legs.
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
$79 one-time
All 12 weeks of Full Strength, yours to keep. Prices in US dollars.
Start Full StrengthOr 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 membershipCaution
Caution Check with your doctor before you start. Results vary from person to person.
Start where your body is today. You can change tiers later, and Find my plan suggests one for you.
Real mobility limits, sore joints, or new to structured exercise.
$49 one-time, 12 weeks
Moderately active, doing the work, starting to feel it.
$69 one-time, 12 weeks
A few questions about your body and your barn, then a suggested tier with its price.