To bring those benefits to the next level, we spoke with Domenic Angelino, CPT<\/a> with International Personal Trainer Academy<\/a>, which offers NCCA-accredited Personal Trainer (CPT) and Certified Nutrition Specialist (CNS) programs, who shares two productive walking techniques that can build more leg strength than going to the gym<\/a>\u2014especially after 50. Each step you take counts, but if your goal is to build strength and muscle mass<\/a> in your legs, these tips are stellar additions to your workout.<\/p>\n \u201cWalking is more effective [than gym machines] for improving your aerobic capacity, which is something that makes it easier for you to do long duration activities without feeling tired,\u201d explains Angelino. \u201cThe other thing that walking does well is that it translates pretty 1:1 with activities of daily life. You\u2019ll use your muscles in a similar combination as you would when walking around during your day.\u201d<\/p>\n Walking Techniques That Build Stronger Legs After 50 The best way to boost leg strength is by adding to the resistance your legs need to overcome with every step.<\/p>\n \u201cThere are a handful of different ways you can do this safely and effectively. But, they all share one thing in common: they force your muscles to work harder with each step. This is the case because your body adapts to meet demands imposed on it,\u201d he explains.<\/p>\n 5 Standing Strength Exercises That Reverse Muscle Loss Faster Than the Gym After 45<\/a><\/p>\n \tPick up the Pace or Walk at an Incline<\/p>\n The quicker you walk and the steeper the incline, the more your strength will improve.<\/p>\n \u201cSimilarly, you can walk up and down stairs. But, if you do so, be careful\u2014it\u2019s more common than you\u2019d think for someone to trip when exercising on stairs. Reason being that people are pretty confident they won\u2019t trip because they\u2019re normally able to handle stairs without issue. Although this may be true, the likelihood of tripping elevates when those same people are walking up the stairs while fatigued and focusing on speed,\u201d Angelino cautions.<\/p>\n 4 Daily Exercises That Build More Strength Than Weight Training After 50<\/a><\/p>\n \tHold Free Weights In-Hand During Short Walking Bursts<\/p>\n While performing short bursts of walking\u201430 to 60 seconds at a time\u2014consider holding dumbbells or kettlebells.<\/p>\n \u201cIf you hold heavy weights in your hands, you can increase the amount of force your leg muscles need to produce safely,\u201d Angelino tells us. \u201cThis approach has a built-in mechanism for minimizing the change of distribution of mass across your body. Since the dumbbells have to be held symmetrically to one another, and also force you to keep your hands by your sides instead of swinging them while walking, the change in mass distribution is lower than using light hand or ankle weights.\u201d<\/p>\n
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