Experts Say This Is How to Boost Your Walks to Build Muscle
There are too many benefits of walking to count—but is muscle growth one of them? Walking to build muscle is possible, especially if you’re new to fitness. However, the cardio staple needs to be combined with strength training and other factors to achieve noticeable, full-body gains.
Meet the Experts: Justin Kraft, C.P.T., founder and trainer at Aspire 2 More Fitness, Cara D’Orazio, C.P.T., group fitness instructor and owner of C.G.M. Fitness, and Joy Puleo, N.P.C.P., A.C.S.M., director of education at Balanced Body.
To understand why that is, you have to know how muscle building works and how walking engages the body. If you do want to maximize your walks to build muscle, there are some ways to do that, too. Personal trainers share all the relevant insights below.
How walking builds muscle
Muscle growth isn’t just about lifting weights, explains Justin Kraft, C.P.T., founder and trainer at Aspire 2 More Fitness. “It has three major contributors: strength training, proper nutrition, and recovery,” he continues. “Strength training stimulates muscles, causing micro-tears that your body repairs, making them stronger. Nutrition fuels the process with adequate protein, carbs, and healthy fats that ensure optimal muscle development. Rest is where growth happens—neglecting recovery can stall progress.”
How does walking fit into that process? “When we walk, we engage multiple muscle groups simultaneously, which can help improve muscle endurance and strength,” says Cara D’Orazio, C.P.T., group fitness instructor and owner of C.G.M. Fitness. “While walking alone may not be enough to build significant muscle mass, it can certainly contribute to overall muscle development. The key is to incorporate walking into a comprehensive exercise routine that includes strength training and other forms of physical activity.” One study found that walking may be especially helpful for muscle building in older people. Kraft says it’s also ideal for injury recovery and weight management.
What muscles walking works
Walking activates multiple muscle groups with a primary focus on legs, glutes, and core, Kraft says. Over time, that engagement enriches stability, posture, and overall mobility, he adds. The more specific heavy hitter muscles walking engages, according to D’Orazio, are:
Quadriceps: These muscles in the front of the thigh help straighten the knee and extend the leg.
Hamstrings: The hamstring muscles in the back of the thigh help bend the knee and flex the leg.
Glutes: The gluteal muscles in the buttocks help extend the hip and stabilize the pelvis.
Calves: The calf muscles in the lower leg help flex the foot and stabilize the ankle.
How to boost your walks to build muscle
There are lots of ways to enhance your walks with strength training. It’s all about incorporating resistance and variety. Below, D’Orazio and Joy Puleo, N.P.C.P., A.C.S.M., director of education at Balanced Body, suggest a few ways of doing that:
Intervals: Vary your speed by walking at a relaxed pace followed by short, faster paced intervals. This will challenge your cardio threshold and increase general cardiovascular health. Even adding short intervals of light jogging will do the trick. As little as 20 to 30 seconds for every two minutes of walking can reap excellent results.
Incline/Decline: Walking inclines, declines, and generally uneven terrain (safely!) will increase challenge, engage new muscles, and elevate your heart rate. “Incline walking and decline walking will also challenge different muscle groups, creating strength and the development of power,” Puelo adds. “Walking stairs is another way to add inclines and declines to your routine.”
Fitness moments: Throwing in squats, lunges, or other fitness-based calisthenics are a great way to mix up your walking routine, Puelo says. “For every 15 minutes of walking, stop, do a set of 10 to 15 squats and/or lunges, then continue,” she adds. “Adding some lower body fitness moments will go a long way in developing strength while you also increase your cardio capacity.”
Use weights or resistance bands: “Wearing a weighted vest or using resistance bands can help increase the resistance and challenge your muscles,” D’Orazio says.
Focus on proper form and technique: Maintaining proper form and technique can help ensure that you’re targeting the correct muscle groups and reducing your risk of injury.
It’s important to remember that while walking is a wonderful exercise, if you have goals of significant muscle building, you’ll want to walk, strength train, and eat nutritiously. Below, D’Orazio shares an example workout for muscle building that includes walking.
Do a dynamic warm-up: Begin with a five to 10 minute walk, jog, or jumping jacks to prepare your muscles for exercise.
Incorporate strength training exercises: Do squats, lunges, and/or leg presses to target specific muscle and build overall muscle strength.
Add high-intensity interval training (HIIT): Such as sprint intervals or burpees, to improve cardiovascular endurance and increase muscle strength.
Finish with a static cool-down: Finish your workout with a five to 10 minute static cool-down such as stretching or foam rolling to help your muscles recover and reduce your risk of injury.
Other benefits of walking
In addition to the fitness perks mentioned above, our experts say walking is associated with tons of others, including:
Increased bone density, reducing osteoporosis risk
Breath regulation
Decreased anxiety and depression
Greater longevity
Diabetes management
Lower blood pressure
Improved circulation
Weight management
Reduced chronic disease risk
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