Is Walking Enough?

Walking is an excellent workout—it strengthens your heart, boosts lung function, tones your leg muscles, and supports bone health.¹ If walking is the only exercise that is accessible to you, then by all means do it. However, if you’re able to do more, it’s a good idea to add some other types of exercise – especially strength training.

Since walking is considered a primarily cardio or aerobic activity, for the best overall benefits it’s important to include muscle-strengthening activities.² Strength training builds muscle across your entire body—upper body, core, and lower body—helping improve balance, stability, and endurance so your walks, and daily activities, feel easier and more powerful.

How much should I do?

Adults should do muscle-strengthening activities for all major muscle groups at least two days per week.² There are different ways to structure this:

• Whole-body sessions — work all major muscle groups in the same workout, twice a week.
• Focused or split-sessions — dedicate one day to lower body, another to upper body, and include core in either session, making sure each area is trained twice per week.
• Add variety — change up equipment (weights, bands, bodyweight) or styles (yoga, Pilates, circuit training). You can also vary intensity by:
  • Using lighter weights for more repetitions
  • Using heavier weights for fewer, challenging repetitions
  • Adjusting rest time between sets (shorter rest = higher intensity)
  • Trying supersets or circuits (doing exercises back-to-back)
  • Progressively increasing resistance as your strength improves.³

Can I add strength training to my walk?

Don’t have time to do it all? You can make your workout time more efficient by blending in resistance moves. Pause midway or at natural stopping points along your walking route to try bodyweight exercises like standing pushups on a post, tricep dips on a curb/step, or wall sits against a sturdy surface. You can even use outdoor fitness stations or benches along your route to mix things up and challenge different muscle groups.

Want to add strength training to your treadmill walk?

For safety, step off the treadmill during your workout to add short strength intervals. Try:

• Bodyweight moves: Squats, lunges, pushups, planks, or calf raises.
• Step-ups: Use the treadmill base or a nearby bench.
• Tricep dips & hip dips: Use the treadmill base or a nearby bench for support.
• Core work: Standing bicycle crunches, torso twists, or side bends for your obliques.
• Optional equipment: Light dumbbells or free weights can be added to moves like squats, lunges, or overhead presses for an extra challenge.

Programming tip: Walk for 5–10 minutes, then step off for 1–2 minutes of strength work before hopping back on. Repeat 3–4 times for a balanced cardio + strength session.

A Balanced Approach to Fitness

Walking is a powerful way to support heart health, improve endurance, and boost overall fitness. Pairing it with regular strength training helps ensure you’re working your entire body, building strength, stamina, and confidence in your workouts. Whether you blend strength moves into your walk, add them on treadmill breaks, or dedicate separate sessions, the key is finding a routine that fits your lifestyle and keeps you moving consistently. Curious about how to combine cardio and strength most effectively? Check out our article: Cardio or Strength? Which Should I Do First?