Can Walking Build Muscle? Trainers Say 'Yes' But You Have To Do A Few Extra Things
Women's Health
February 20, 2026
AI-Generated Deep Dive Summary
Walking is often praised for its accessibility and health benefits, but can it actually build muscle? According to experts, while walking alone isn’t the most effective way to gain significant muscle mass, it does contribute to muscular endurance and overall fitness. Walking primarily activates slow-twitch muscle fibers, which are key for sustained activity but less so for building muscle size compared to fast-twitch fibers engaged in activities like weight lifting or sprinting. However, regular walking can help prevent age-related muscle loss and improve strength, especially in older adults or those with sedentary lifestyles.
The muscles worked during a walk include the quadriceps, hamstrings, glutes, calves, core, and lower back. These areas are engaged to propel you forward and maintain posture, contributing to overall muscular endurance rather than hypertrophy (muscle growth). To maximize muscle-building benefits from walking, consider adding challenges like inclines or carrying a weighted vest. While walking alone isn’t enough for significant muscle gain, it complements resistance training and supports long-term health by reducing body fat, improving cardiovascular fitness, and lowering blood pressure.
For individuals looking to build muscle, experts recommend combining walking with more intense forms of exercise, such as weight lifting, to achieve noticeable muscle growth. Walking serves as an excellent foundation for physical activity, offering a low-impact way to improve overall health while supporting muscle maintenance. This makes it a valuable component of a well-rounded fitness routine, particularly for those seeking accessible and sustainable ways to stay active.
In summary, walking is a highly beneficial exercise that supports cardiovascular health, muscular endurance, and weight management. While it doesn’t build significant muscle mass on its own, incorporating resistance training alongside walking can enhance strength and muscle growth. For readers interested in health, understanding the limitations and benefits of walking helps tailor their fitness routines for optimal results. Whether you’re a seasoned athlete or someone looking to boost your activity levels, walking remains a versatile and accessible option for staying fit and healthy.
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Originally published on Women's Health on 2/20/2026