Strength Training Moves for Walkers

Walking is one of the best forms of exercise — it’s convenient, requires no equipment, and is gentle on the joints. Whether you’re new to exercise or have been active for years, walking can help you lose weight, improve endurance, and boost overall fitness. But to get the most benefit from your walking routine, it’s important to add strength training.

Strength training builds muscle, improves balance and posture, and helps prevent injury. A balanced program should include exercises for the lower body, upper body, and core. Strong legs help you walk faster and longer, a strong core supports posture and stability, and a strong upper body helps you maintain form as you tire. Try adding the following strength moves to complement your walking routine and become a stronger, more efficient walker.

Skater Squats

Targets: Quads, hamstrings, and outer thighs
Skater squats strengthen the major muscles of your lower body while also working the outer thighs — an area often neglected with forward-motion activities like walking.

Forward Lunges

Targets: Quads, hamstrings, and glutes
Lunges build the same muscles that power your stride and improve balance. If needed, hold onto a chair or wall for stability.

Calf Raises

Targets: Calves
Strong calves support every step. This exercise helps prevent the burn and fatigue that can set in during longer walks.

Planks

Targets: Core
Planks strengthen your abdominals and lower back, improving posture and supporting efficient breathing as you walk.

Supermans

Targets: Lower back
This move strengthens the muscles that stabilize your spine — an often-overlooked part of a strong core that’s key for upright posture and endurance.

Pendulums

Targets: Hips and stabilizing muscles
This side-to-side movement works your muscles differently from walking, improving joint stability and reducing the risk of overuse injuries.

Pushups

Targets: Chest, shoulders, arms, and core
Pushups strengthen the upper body and help you maintain good posture and arm drive during brisk or uphill walks.

Triceps Dips

Targets: Triceps
A simple, effective way to tone the back of your arms using just a sturdy chair or bench — perfect for home or the office.

The Takeaway

Walking builds endurance and heart health, but strength training adds the power, balance, and resilience that help you go farther and feel stronger. Include these exercises two to three times per week, and you’ll notice the difference in your stride, stability, and stamina.