In rural Vietnam, farm workers carry loads that often exceed their body weight, walking miles daily with impressive ease. Their secret lies in the use of springy bamboo poles, which allow them to adjust their gait so that the weight oscillates with their strides. According to a study, this technique reduces the effort required to lift the load by about 18%.
While the bamboo poles play a key role, years of physically demanding labor have also made these workers exceptionally strong. For most people, carrying such heavy loads is unimaginable, but the methods and strength of these farm workers offer lessons for building strength and resilience in daily life.
Strength has fascinated humans for thousands of years. Evidence of early weightlifting competitions can be traced back to ancient Egypt, Greece, and China, with records of resistance lifting as early as 557 BCE. In modern times, weightlifting has evolved into an Olympic sport, showcasing feats like Georgian weightlifter Lasha Talakhadze’s record-breaking 267kg clean and jerk at the 2021 World Weightlifting Championships.
While such extreme displays of strength may be beyond reach for most, strength training offers tangible benefits for everyone. Regular strength training improves health and mobility, particularly in older adults, and is associated with lower mortality rates from conditions like cancer and heart disease. Research also suggests that strength training can benefit mental health, boosting overall well-being.
Developing the capacity to carry heavier loads starts with building muscle, particularly in the core and auxiliary muscles that stabilize the body. “Our bodies are adapted to carrying our own body mass, but adding extra weight requires consistent strength training to grow your load-carrying muscles,” explains Jeffrey Ackerman, a teaching professor of mechanical engineering at the Colorado School of Mines.
However, muscle size alone doesn’t guarantee strength. Training muscle activation—learning to maximize the efficiency of muscle use—is equally important. Experts caution against jumping straight into heavy lifting. Instead, they recommend focusing on proper technique and gradually increasing weights over time to build strength safely and effectively.
The lessons from Vietnam’s farm workers and other strength-building practices worldwide highlight the remarkable adaptability of the human body. With the right techniques and consistent effort, many of us can develop the strength to carry more—both physically and metaphorically.
