Estimated reading time: 5 minutes
To be honest, have you ever put on your sneakers for a stroll and asked yourself, “Am I secretly getting a strength workout here?” You’re not by yourself. This subject has been raised in the gym, on Reddit forums, and even in relation to smoothies after a workout. No fancy workout jargon is needed, so let’s cut through the clutter and get right to the point.
Simply put, walking isn’t “real” strength training. Here’s why.
Exercises that force your muscles to work harder than usual against resistance are typically referred to as “strength training” by fitness enthusiasts. Consider exercises like lunges, squats, dumbbell lifts, and even bodyweight exercises like push-ups. The idea is to push your muscles to get larger or stronger over time (this is known as “muscle hypertrophy,” but we may omit the technical terms).
Strolling? Maintaining your mobility is more important than forcing your muscles to adjust. Although your arms, legs, and core work to keep you balanced, the resistance in this exercise is simply your body weight, which is insufficient to cause those muscles to “grow” in a strength-focused manner. For instance, in order to get up, you must push your entire body weight—or more if you’re using a barbell—against gravity when performing a squat. Your legs are merely propelling you ahead while you walk; they don’t provide nearly the same “push” to develop strength.
The good news is that walking still has a lot of benefits for your muscles.
Walking isn’t necessarily a bad thing for your muscles just because it’s not strength training. Not at all! This is why it’s still important:
- It keeps your muscles moving: Your calves, quadriceps, and glutes get slack if you spend your days sitting down. Walking keeps your muscles energized, supple, and strong (this is known as “muscle maintenance,” but again, fancy words are not required).
- It’s ideal for novices or days of recuperation: Walking is low-impact if you’ve never worked out before or are hurting after a strenuous strength training session. It increases blood flow to your muscles to hasten their recovery and allows you to move without risk of injury.
- It develops “everyday strength”: Walking improves posture, balance, and the ability to perform daily tasks without becoming fatigued, such as carrying groceries or climbing stairs. Though not the “lift heavier weights” variety, that is a form of strength.
Do You Want to Increase Muscle Action During Your Walk? Try These Simple Tricks
You can modify your walk to include more resistance if you enjoy walking but would like to challenge your muscles a bit more. Think of it as “walking with a bonus” instead of “strength training.” Here are some easy methods:
- Incorporate an incline by hiking a hill or increasing the treadmill’s elevation. Your calves, glutes, and quadriceps have to work harder than they would on level ground. An slope of even 5–10% might have a significant impact.
- Put on a vest that is light in weight—the term here is important! A tiny weighted vest that weighs no more than five to ten pounds provides mild resistance. Avoid putting too much weight on your knees or posture.
- Increase the tempo a bit: Your muscles work more quickly when you walk briskly (you can talk but not sing), but let’s be honest, this is still more cardio than strength training. It’s merely a method to make your walk more worthwhile.
The Quick Takeaway Is Here
Walking is a great way to keep your body moving, improve your mood, and strengthen your heart. However, you still need to incorporate actual strength training into your routine if your objective is to increase your strength, such as by lifting larger weights, performing more squats, or feeling stronger in day-to-day activities.
Consider it this way: The “foundation” of a healthy regimen is walking. The “upgrade” that improves your muscles (and general fitness) is strength training. Combine them? You can have the best of both worlds in this way.
More fitness tips, welcome to check out:
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