Can Walking Build Muscles? What Experts Say

Walking is known for its health benefits, but can it also build muscles? Experts say yes, especially for beginners or those getting back into fitness. However, it is most effective when combined with strength training, good nutrition, and rest. Muscle growth typically occurs through resistance training, where small muscle tears form and rebuild stronger with proper nutrition and rest. Walking engages important muscle groups like glutes, quads, hamstrings, calves, and core, improving strength, stability, and endurance over time. While walking alone may not lead to significant gains, increasing intensity can help. Intervals, inclines, and uneven terrain challenge different muscles. Incorporating bodyweight exercises like squats or lunges during your walk can also enhance lower body strength. Wearing a weighted vest or using resistance bands increases difficulty, while maintaining good form helps prevent injuries. Experts recommend combining walking with strength-focused training, such as lunges, leg presses, and dynamic warm-ups, followed by stretching or foam rolling to support recovery. In addition to muscle building, walking offers other benefits: it promotes bone health, heart function, blood sugar control, mental clarity, and more. While it cannot replace weightlifting, walking is still a valuable component of a well-rounded fitness program.