Why everyone should learn to carry a heavy bag.
The simplest version of progressive overload — and the most useful one as people age.
Sam Okafor
Licensed
Strength Coach
Certified Strength and Conditioning Specialist (NSCA-CSCS, Cert. #54331, verified March 2026). USAW Level 1 Sports Performance Coach.
Strength coach focused on the long arc — building bodies that can do the things people actually need to do, into and through their sixties.
Loaded carries are the closest gym exercise to the way bodies were used for most of human history. Sam walks through the form, the common errors, and how to scale from a grocery bag to a heavier load over months.