Loaded Carries: The Underrated Strength Move That Transforms Your Fitness

Joe Gilbert
21 hours ago
2 min read

When most people think of strength training, squats, deadlifts, and bench presses usually take centre stage. But there’s one functional exercise that often gets overlooked — loaded carries. At REVIVAL Personal Training in Hammersmith, we believe this simple yet powerful movement is a game-changer for building real-world strength, conditioning, and resilience.

Whether you’re carrying shopping bags, moving furniture, or just looking to feel stronger in everyday life, loaded carries can help. Here’s why you should add them to your training routine.

What Are Loaded Carries?

A loaded carry is any exercise where you pick up a weight and walk with it. It sounds simple, but it challenges your entire body:

Farmer’s Carry – holding a weight in each hand, like carrying heavy suitcases.
Suitcase Carry – holding weight in one hand, forcing your core to stabilise.
Overhead Carry – pressing a weight overhead and walking, great for shoulders and posture.
Rack Carry – holding weights at shoulder height to strengthen your core and improve breathing under load.

At REVIVAL in Hammersmith, we coach clients through these variations, making sure form, posture, and progression are spot on.

The Benefits of Loaded Carries

1. Full-Body Strength

Unlike isolated lifts, loaded carries train multiple muscle groups at once — grip, shoulders, core, and legs all get stronger.

2. Core Stability & Posture

Walking under load forces your trunk muscles to fire, improving balance and posture — key for both athletic performance and daily life.

3. Conditioning & Fat Loss

Carries raise your heart rate and challenge your endurance, making them perfect for high-intensity training and efficient fat burning.

4. Injury Prevention

By strengthening stabilising muscles, loaded carries reduce the risk of back, shoulder, and knee injuries.

5. Everyday Functionality

This is true functional training — if you can carry heavy weights safely in the gym, carrying shopping bags or luggage will feel effortless.

Why Train Loaded Carries at REVIVAL?

At REVIVAL Personal Training, we specialise in Small Group Personal Training (SGPT) and 1-1 coaching. Our expert trainers ensure loaded carries — and every other movement — are performed safely and effectively.

Tailored coaching: Whether you’re new to training or an experienced lifter, we adapt the carries to your ability.
Premium facilities: Our Hammersmith gym is fully equipped for strength training, conditioning, and functional fitness.
Community-driven training: SGPT at REVIVAL blends individual coaching with the motivation of a supportive group.
Results-focused: From fat loss to performance, we build structured programmes that deliver.

We proudly serve clients across Hammersmith, Chiswick, Shepherds Bush, Fulham, and the wider West London area, helping busy professionals get strong, stay consistent, and feel their best.

Start Your Training in Hammersmith Today

Loaded carries may be simple, but with the right coaching they’re one of the most powerful tools in your fitness arsenal. At REVIVAL, we’ll guide you through every step — from technique to progression — so you can build lasting strength and fitness.

👉 Ready to experience premium personal training in Hammersmith? Book your 1-1 personal training session or join our Small Group Personal Training (SGPT) programme today at REVIVAL Personal Training.