Whether you’re a regular gym goer with building muscle constantly on your mind, or a fitness tracker with your eyes firmly on those 10,000 a day, you’ve probably thought, does walking build muscle? After all, it’s our most regular form of exercise, and for some who may have trouble lifting weights or engaging in intense cardio, the only way to do it.
“Walking is primarily viewed as a form of low-intensity cardiovascular exercise,” says Brett Starkowitz, head trainer and director of education for Ten health and fitness (opens in a new tab). “Usually, it doesn’t cause significant changes in either muscle mass or tone.” Well, that’s it then, right? Well, not quite, so don’t stop looking best treadmills (opens in a new tab) yet.
“Walking falls into the category of resistance exercises, which are known to develop slow-twitch muscle fibers; fibers predominantly used for periods of sustained activity. People may notice a slight increase in the size of their legs after walking, as the legs ‘swell’ to absorb nutrients and remove waste products, such as lactic acid (opens in a new tab)”, says Starkowitz.
This may account for those bulging calves after your usual walk in the local park, but sadly the change in volume won’t last more than an hour afterwards. Keep walking for sustained periods regularly, however, and those toned calves may stay, according to a 2018 study by Nagoya University (opens in a new tab) finding that muscle quality improved among 31 participants after 10 weeks of regular 30-minute walks.
So while you’re not going to build the legs of an Olympic weightlifter while walking, there is muscle to build from that. With that, we looked at what muscles are worked while walking, whether you can burn fat doing it, and got tips from Starkowitz to help you improve your daily walks and start building muscle faster.
What muscles are worked when walking?
Walking will predominantly work the lower body and will primarily stimulate the quads, hamstrings, glutes, calves, and hip adductors, as well as the spine and abdominal muscles, which have an important role in stabilizing the trunk throughout the body. as it progresses.
“Walking is one of the best leg workouts,” says Starkowitz, who also mentions the need to include small hand weights or Nordic poles if you’re looking to turn walking into a full-body workout.
Can you burn fat while walking?
Yes. “Cardiovascular exercise, along with the right diet, is a great recipe for burning fat,” says Starkowitz. “The key is to monitor your heart rate and work in what is known as the ‘Fat Burn Zone.’ This typically equates to working at 60-70% of your maximum heart rate, which typically equates to burning 7-12 calories per minute.”
Another important aspect to consider when looking for fat burning results from walking is the duration.
“Working at this low to moderate intensity means you need to make sure your walks are long enough to see significant results,” says Starkowitz.
Also remember that if you are looking to exercise to lose weight, it is best to do it in the morning, with a study in the International Journal of Obesity (opens in a new tab)and found that participants who completed a 10-month supervised exercise program experienced greater weight loss success when they exercised between 7 a.m. and 11:59 a.m.
“Walking regularly helps preserve lean muscle mass,” says Starkowitz. “Muscle mass, unlike fat, is metabolically active, which means you burn more calories on a daily basis.”
Need help completing the additional steps? Install one of the best treadmills for walking (opens in a new tab) under your desk and can wander around while you work.
Maximize muscle development while walking
According to Starkowitz, there are several ways to maximize your muscle-building potential while walking.
“A popular option is to incorporate intervals alternating between walking at a steady pace and doing a ‘power walk,’ light jog or sprint,” says Starkowitz. “This will have multiple benefits on cardiovascular endurance and strength gains by engaging fast-twitch muscle fibers.
“You can also pause during your walk to add some bodyweight exercises, like lunges, squats, push-ups, or planks. Try to work small 20-30 second bodyweight strength intervals into your walk to maximize the cross-training effect. Or change the direction of your walk by adding intervals of backward jogging and side stepping to improve balance and stability.”
Beyond these multifunctional forms of exercise, there is also the possibility of adding weights to your walk. We’ve mentioned hand weights and Nordic poles, but you might also consider a weighted vest or ankle weights.
“Weighted vests have the added benefit of engaging and strengthening your back muscles to ensure you maintain good posture while walking,” says Starkowitz.
In addition, walking with weights can also increase bone muscle density and reduce the risk of fractures according to a 2018 systematic review in International BioMed Research (opens in a new tab).
Mixing up the ground
Another great way to increase muscle development is to get off the flat and up the hill.
“Walking on trails, paths, grass, sloped or uneven surfaces, or unstable surfaces like sand or gravel, will tax the muscles of the lower leg, ankles, and feet more than on pavement, and they will have to try harder to keep your balance. and stability,” says Starkowitz. “Try alternating your hike route to include some different inclines and surfaces, and if you come across a set of stairs along your hike, take them.”
And if the thought of going off-road puts you off walking outdoors altogether, walk indoors with a treadmill. “Alternate between working at different inclines and speeds to vary the intensity and muscle recruitment of the workout,” says Starkowitz. “Lastly, if you’re walking on a treadmill, let go of the handrails. You will increase your calorie burn and core muscle recruitment much more.”
Other readings
Efficacy of physical exercise on bone density in osteoporotic patients. (opens in a new tab)
