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.
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.
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:
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:
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.
In addition to the fitness perks mentioned above, our experts say walking is associated with tons of others, including:
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