Can Walking Build Muscle? Here’s What the Experts Say

Walking comes with countless health benefits—but can it actually help you build muscle? The short answer: yes, particularly if you’re just starting out with exercise. While walking on its own isn’t the most efficient way to build full-body muscle mass, it does play a valuable role when paired with strength training and smart recovery.

To understand why, it helps to know how muscle growth works and how walking contributes to the process. Personal trainers share their take on how to get the most out of your walks for muscle tone and strength.

How walking builds muscle

Muscle growth isn’t only about lifting heavy weights, explains certified personal trainer Justin Kraft. “It comes down to three main factors: strength training, nutrition, and recovery,” he says.

Strength training activates your muscles and causes small tears in the fibres. Your body then repairs these during rest, making the muscles stronger over time. Good nutrition—especially getting enough protein, carbohydrates and healthy fats—helps fuel that process. And rest? That’s when the magic actually happens. Skipping proper recovery can slow or stall your results.

“Walking activates several muscle groups at once, which can help improve endurance and strength,” says certified personal trainer and group fitness instructor Cara D’Orazio. “While walking alone isn’t likely to lead to major muscle gains, it still contributes to muscular development when combined with a balanced training plan.”

That’s especially true for people who are returning to exercise after time off or injury, or those starting their fitness journey later in life. In fact, one study found that walking may help support muscle maintenance and growth in older adults.

Kraft adds that walking is also a smart strategy for managing weight and staying active during recovery periods, since it’s low-impact and accessible for most people.

What muscles walking works

Walking activates a range of muscle groups, particularly in the legs, glutes and core, explains Kraft. Over time, this consistent engagement can help improve stability, posture and mobility.

According to D’Orazio, these are the key muscle groups activated when you walk:

Quadriceps: Located at the front of the thighs, they help extend the knee and propel you forward.
Hamstrings: These muscles at the back of the thigh assist with bending the knee and supporting hip movement.
Glutes: The muscles in your buttocks play a crucial role in hip extension and pelvic stabilisation.
Calves: Found in the lower leg, these muscles help you push off the ground and stabilise the ankle.

How to boost your walks to build muscle

Want to take your walks up a notch? Adding elements of resistance and strength training can turn a casual stroll into a functional workout. Here’s how:

Try intervals - Vary your pace by alternating between moderate walking and short bursts of faster walking or light jogging. “Intervals improve cardiovascular fitness and challenge your endurance,” says D’Orazio. Even 20 to 30 seconds of intensity every two minutes can make a difference.
Add incline and terrain variety - Walking uphill, downhill or on uneven ground engages more muscles and boosts your heart rate. “Incline and decline walking targets different muscle groups and builds power,” adds Joy Puleo. If you’re walking indoors, stairs or a treadmill incline work too.
Include ‘fitness moments’ - “Every 15 minutes, pause for a short set of squats or lunges,” suggests Puleo. “Even 10 to 15 reps can help build lower-body strength while keeping your heart rate elevated.”
Use added resistance - Consider wearing a weighted vest or carrying small hand weights, or use resistance bands for a gentle challenge. These add load to your movements, helping activate your muscles more deeply.
Prioritise good form - Keep your posture tall, shoulders relaxed, and core engaged. Good technique ensures you’re targeting the right muscles while reducing injury risk.

If you’re walking to build strength and stamina, D’Orazio recommends the following routine:

Start with a dynamic warm-up - Begin with a brisk five to 10 minute walk, jog or set of jumping jacks to prepare your muscles.
Incorporate bodyweight strength moves - Squats, lunges and leg presses target the lower body and build foundational strength.
Add short bursts of cardio - Include high-intensity intervals like sprinting, step-ups or burpees to challenge your cardiovascular system and muscular endurance.
Finish with a cool-down - Wrap up with five to 10 minutes of static stretching or foam rolling to support recovery and reduce soreness.

Walking can absolutely be part of a muscle-building plan, especially when paired with strength work and smart nutrition. It’s accessible, sustainable and surprisingly effective when done with intention.

Other benefits of walking

Beyond muscle strength and mobility, walking offers a wide range of science-backed benefits. Our experts note it’s one of the most accessible ways to support your health—physically and mentally. Here’s what regular walking can help with:

Increased bone density – Strengthens bones and reduces the risk of osteoporosis
Better breath regulation – Helps improve lung capacity and breathing patterns
Lower stress and anxiety – Supports mental wellbeing and may ease symptoms of depression
Longer lifespan – Linked with improved longevity in multiple studies
Blood sugar control – Supports diabetes management and may reduce insulin resistance
Reduced blood pressure – Promotes healthy circulation and a lower resting heart rate
Improved blood flow – Supports circulation to the brain and muscles
Weight management – Burns calories, supports metabolism and helps with healthy weight maintenance
Chronic disease prevention – Reduces the risk of conditions like heart disease, stroke and type 2 diabetes