Wearing a\u00a0weighted vest, carrying weights or using ankle weights while walking may help you build muscle.More weight adds resistance for muscle growth, helps build endurance and strengthens bones.More healthy strategies include walking on an incline, changing speed and adding calisthenics.<\/p>\n
Walking is an excellent way to reduce your risk of chronic disease, get better sleep and keep your mind sharp, but you might wonder whether walking can also help you build muscle. Fitness experts agree\u2014it sure can! There are a few adjustments you can make to your walks to reap this added benefit, but experts\u2019 top tip is to add weights. Weighted vests are all the rage now, and they\u2019re a great option, but you can also hold weights or use ankle weights to add resistance. Learn more about how adding weights can help you build muscle while walking, plus other tips to level up your walks!\n<\/p>\n
Weight Adds Resistance <\/p>\n
To build muscle, resistance training<\/a> is a must. In fact, the Physical Activity Guidelines for Americans recommend a combination of aerobic activity and resistance training to keep your body healthy and your muscles strong. Walking alone, particularly on a flat surface, doesn\u2019t provide enough resistance to experience significant muscle gain. However, by adding weights to your walks, you\u2019re getting cardio and strength training in one.\n<\/p>\n \u201cAdding external load with a loaded backpack (rucking) or weighted vest while walking increases the resistance, making it even more challenging for your muscles,\u201d says Umo Callins, M.S., RD<\/a>N<\/a>, CSSD,<\/a> <\/a>CPT<\/a>. \u201cAdding resistance helps walkers gain muscle by increasing muscle tension, which is necessary in order to build muscle,\u201d says Jordan Langhough M.<\/a>S., <\/a>RD, CPT<\/a>. This tension creates muscle tears and triggers protein synthesis\u2014the precursors to building bigger, stronger muscles. \u201cMy best recommendation is to start with low weight and increase as you feel more comfortable and confident in this form of resistance training,\u201d Langhough says. Think 2.5- to 5-pound dumbbells or 1- to 2.5-pound ankle weights. If you\u2019re using a weighted vest, Callins recommends starting with 10 to 15 pounds. \u201cThis amount of weight will be noticeable but still allow for good posture and movement,\u201d she shares.\n<\/p>\n Adding Weight Helps Build Muscular Endurance <\/p>\n \u201cAdding resistance can also improve muscular endurance when you walk for a longer period of time,\u201d says Langhough. Research suggests that the best way to build muscular endurance is lifting a lighter load for a longer time. Walking with weights is a great example of how to do this, since you won\u2019t be carrying weights that max out the limits of your strength. The longer you walk and the more weight you add, the more muscular endurance and strength you build.\n<\/p>\n \u201cIf you’re able to maintain good posture throughout the duration of the walk, you’re able to keep a steady breath and you finish your workout feeling like you have energy left in the tank, those are good signs that you’re ready to increase your weight,\u201d says Langhough. She recommends increasing slowly\u2014about 1 to 2 pounds at a time\u2014to build your muscular endurance without putting too much stress on your muscles and joints. For a weighted vest, you may be able to increase 5 pounds at a time, according to Callins.\n<\/p>\n It Helps Strengthen Your Bones <\/p>\n Adding weights to your walks doesn\u2019t just help build stronger muscles\u2014it also helps build stronger bones! Brisk walking in and of itself can improve bone density<\/a> by putting force on your bones, but adding weights increases the stress on your bones, making them work harder and grow stronger. One study found that three 30-minute brisk walks<\/a> per week helped improve bone density in premenopausal women\u2014a group at increased risk for osteoporosis<\/a>. Consistency is key\u2014it can take two years or more to see these benefits!\n<\/p>\n Other Strategies to Get the Most Out of Your Walk <\/p>\n Adding weights is just one of many ways you can boost the benefits of your walks. Whether you walk on a treadmill or outdoors, Callins and Langhough shared a plethora of ideas with us. Now we\u2019re passing them onto you:\n<\/p>\n Add intervals. Switching between slower and faster walking speeds helps with physical fitness, diabetes management<\/a> and muscle strength<\/a>. \u201cOver time, this increased effort helps recruit fast-twitch muscle fibers that contribute to muscle growth,\u201d says Callins. So alternate between brisk walking and leisurely walking to up the benefits. \u201cStart with a slow five-minute walk to warm up the body, then go one minute fast walking, followed by two minutes of slow walking. Repeat for at least 3-5 rounds or more,\u201d recommends Langhough. Our Expert Take <\/p>\n If walking is your jam, you don\u2019t have to switch up your mode of movement just to build muscle. A few simple tweaks to your walking routine can help you gain muscle and build stronger bones! Our experts\u2019 top tip is to add weights to your walk using a weighted vest, weighted pack, hand weights or ankle weights. This adds resistance to build muscle strength and endurance. For more muscular benefits, try switching up the terrain, speed and incline of your walks; walk backwards and laterally; and work calisthenics like squats or pushups into your walks. Happy walking!<\/p>\n","protected":false},"excerpt":{"rendered":"Wearing a\u00a0weighted vest, carrying weights or using ankle weights while walking may help you build muscle.More weight adds…\n","protected":false},"author":2,"featured_media":433281,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137],"class_list":{"0":"post-433280","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/433280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=433280"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/433280\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/433281"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=433280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=433280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=433280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWalk on an incline. If you typically walk on a flat surface, start going for incline walks<\/a> for added benefits. \u201cWalking on an incline or on hills works your hamstrings, glutes, quads and calves harder,\u201d says Callins. So if you\u2019re an outdoor walker, seek out routes with hills. If you use a treadmill, up the incline.
\nMix up your stride. You\u2019re probably used to walking forward, but mixing in lateral or backward walking works different muscles without any extra equipment. \u201cWhen you walk forward, you’re engaging your glutes, thighs and calves. When you shift to a lateral walk or side stepping, you’re engaging your outer hips, inner thighs and your oblique muscles which are at the sides of your core. Walking backward puts more focus on the quadricep muscles and can really challenge balance,\u201d says Langhough.
\nChange up your walking surface. \u201cChanging the surface you walk on, such as sand or uneven surfaces, challenges the stabilizer muscles, making them work harder,\u201d says Callins. So if you typically walk on a solid surface, you may want to try hiking on trails, walking on gravel paths or taking a stroll on the beach.
\nWork in calisthenics. Another way to build muscle while walking is to pause for calisthenics, or bodyweight movements<\/a>. \u201cThis approach turns a regular walk into a cardio and strength workout which can increase muscle engagement without needing to step into a gym,\u201d says Langhough. For example, she suggests pausing every quarter mile to do 10 bodyweight squats.<\/p>\n