{"id":507262,"date":"2026-05-28T17:40:48","date_gmt":"2026-05-28T17:40:48","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/507262\/"},"modified":"2026-05-28T17:40:48","modified_gmt":"2026-05-28T17:40:48","slug":"does-walking-build-muscle-trainers-weigh-in","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/507262\/","title":{"rendered":"Does Walking Build Muscle? Trainers Weigh In"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

Out are the days of only slogging through grueling high-intensity workouts like CrossFit<\/a> and bootcamp<\/a> classes day after day. Nowadays, chiller, low-impact activities<\/a>, like walking<\/a>, are having a moment, and for good reason. It doesn\u2019t just feel good to get your steps in\u2014walking also has legit health benefits<\/a> and can complement any workout routine.<\/p>\n

Walking has been found to increase aerobic fitness, decrease body fat, and reduce blood pressure in sedentary adults, according to a 2023 study in GeroScience<\/a>. The review also found that people who live in Blue Zones, regions of the world where people tend to live the longest, do low-impact activities (like walking) on a regular basis.<\/p>\n

Meet the experts: <\/strong>Grace Horan<\/a> is a certified exercise physiologist at the Hospital for Special Surgery<\/a>. Lindsey Bomgren<\/a>, CPT, is a certified personal trainer and the founder of Nourish, Move, Love<\/a>. Erica Coviello<\/a>, CPT, is a certified personal trainer and the founder of Run, Fit, Stoked<\/a>.<\/p>\n

However, building muscle<\/a> is also incredibly important when it comes to living and moving healthily for a long time. Ahead, find out whether walking on its own can build muscle, which muscles it works, and how to reap more strength benefits from your walking routine.<\/p>\n

So, can walking actually build muscle?<\/strong><\/p>\n

While walking can help develop muscular endurance<\/a> (a.k.a., your muscles\u2019 ability to sustain exercise for long periods of time), it\u2019s not the most effective way to build muscle, says Grace Horan, a certified exercise physiologist.<\/p>\n

\u201cTo build muscle, the human body must be continuously challenged by increasing resistance and\/or volume of exercise, which is known as progressive overload<\/a>,\u201d Horan says. Walking alone doesn\u2019t provide enough resistance to induce muscle hypertrophy<\/a> (an increase in muscle mass), which is better accomplished through resistance training<\/a>, she says.<\/p>\n

The reason walking on its own can\u2019t stimulate muscle growth effectively? Walking activates your slow-twitch muscle fibers, which build muscular endurance and resistance to fatigue, as opposed to your fast-twitch muscles fibers, which build muscle mass, Horan explains. (FYI: Your fast-twitch muscle fibers can be activated through weight lifting<\/a>, jumping<\/a>, and sprinting<\/a>.)<\/p>\n

\u201cYou can increase the intensity of walks to engage more muscles by adding inclines or a weighted vest, but ultimately you need a greater external stress on the body\u2014like resistance training\u2014in order to build muscle,\u201d adds certified personal trainer Lindsey Bomgren, CPT.<\/p>\n

That said, older research<\/a> suggests that aerobic exercise\u2014like walking, running, or cycling<\/a>\u2014can build muscle in older adults and sedentary folks. In fact, regular exercise of any intensity, including walking, may help prevent age-related loss of muscle mass<\/a>, per 2024 research in the International Journal of Behavioral Nutrition and Physical Activity<\/a>. So, if you\u2019re older or live a more sedentary lifestyle, walking may help build muscle mass\u2014but your best bet is still to lift weights for gaining strength.<\/p>\n

The Muscles You Work With Walking<\/strong><\/p>\n

Walking engages multiple muscle groups, says Bomgren. The primary muscles that work to propel you forward include the following, according to Horan:<\/p>\n