We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
The Farmer's Walk is a toughening exercise, not so much a strength-building exercise. It is only a true strength-building exercise for your grip - ie your forearms. However, done correctly with chest out, head up, for as long as you can, it challenges your entire body from calves to neck.
Three sets of Farmer's Walks to near-failure weekly, as part of your calisthenics program, will improve your posture and overall toughness.
Do me a favor: Do not resolve to get fit after the new year. If serious, you will work on it today. The problem with fitness is that it takes effort so there is always a good excuse for postponing.
Since this series targets older lifters - farmers lifts are an "insurance policy" against many back and hip injuries, and strengthen just the kind of "core" (torso stabilizing) muscles that will keep you from hurting yourself when you do other major weightlifting moves.
The asymmetric load of using one hand is genius - it mimics many real-life "I just reached over and put my back out" situations, and you must recruit many forgotten muscles just to stand straight.
Because my current job does not require a laptop, I slipped a weight plate into the laptop pocket of my knapsack. It's a 20 minute walk through a park from the train to work, with a stop each way at the parkour equipment for chins and dips. I vary the workout by changing my grip, raising the bag overhead (known as a "waiter walk") or clutching the bag to my chest.
This is quite a workout (in summer I use the shower at work), and enough to maintain a base level of fitness. I am now up to a 10kg weight.
In middle age, my diet and exercise choices are more about long-term maintenance than a set goal - and this is a good exercise for taking challenging physical activity out of the gym and making it a natural part of life.