Weight loss can be a tough journey, filled with ups and downs, and it’s not uncommon to feel stuck at times. The good news? You’re not alone. To help you break through plateaus, we spoke with Chris Mohr, PhD, RD, an exercise physiologist and Fitness and Nutrition Advisor for Fortune Recommends, who shares how combining incline walking with strength training can fast-track your weight loss efforts.
Incorporating both incline walking and strength training into your routine is an effective way to maximize calorie burn and build muscle, helping you shed pounds and keep them off. Incline walking, in particular, is a low-impact exercise that raises your heart rate and boosts cardiovascular health. Research shows that walking at an incline can rival the benefits of running, as it intensifies your workout by engaging more muscles in your legs and core. This extra effort translates to burning significantly more calories compared to walking on a flat surface, making it a smart addition to any weight loss plan.
Strength training plays a key role in building lean muscle mass, which is essential for increasing your metabolism and burning calories more efficiently. The more muscle you have, the more energy your body expends even at rest. By combining incline walking with strength training, you amplify the benefits of both, setting the stage for faster and more effective weight loss.
Table of Contents
- How to Combine Incline Walking and Strength Training
- The Benefits of Incline Walking and Strength Training
- Who Should Avoid Combining Incline Walking and Strength Training?
- Additional Tips for Success with Incline Walking and Strength Training
How To Combine Incline Walking and Strength Training
An effective way to combine incline walking and strength training is to alternate them on different days of the week. For example, you could schedule incline walking sessions on Mondays, Wednesdays, and Fridays, dedicating 30 to 45 minutes to walking on a steep treadmill or hiking on a hilly trail. On Tuesdays, Thursdays, and Saturdays, focus on strength training, targeting different muscle groups in each workout. This balanced approach keeps your workouts varied, prevents boredom, and reduces the risk of overuse injuries.
"The key to successful weight loss is consistency and variety in your workout routine," explains Chris Mohr, PhD, RD. Mix up your incline walking with different terrains or speeds, and diversify your strength exercises by incorporating dumbbell movements, resistance bands, and bodyweight exercises. "By regularly changing your routine, you engage different muscle groups and keep your body guessing, maximizing results," he adds.
The Benefits of Incline Walking and Strength Training
"Incline walking is fantastic for cardiovascular health and stamina, as it’s naturally more challenging than walking on a flat surface," says Chris Mohr, PhD, RD. "For a more intense workout, you could begin with a brisk 10-minute incline walk to warm up. Follow this with your strength training routine, then finish with another short incline walk to cool down. This combination keeps your heart rate elevated throughout the session, maximizing calorie burn."
Incline walking not only boosts cardiovascular fitness but also reduces the risk of overuse injuries by activating different muscle groups. Strength training complements it by building lean muscle mass and improving bone density, which increases your metabolism. This enhanced metabolism helps you burn more calories during workouts and even while at rest.
"Combining cardio and strength training allows you to approach fitness from multiple angles, which is key to effective weight management," Mohr adds.
Who Should Avoid Combining Incline Walking and Strength Training?
While combining incline walking and strength training is an excellent weight-loss strategy for many, some individuals should approach it with caution. People with joint issues, such as knee, hip, or ankle problems, may find incline walking too strenuous, which could worsen their condition. Similarly, those with heart conditions should consult a healthcare professional before engaging in vigorous incline walking.
"It’s crucial to listen to your body and adjust your workouts as needed," says Chris Mohr, PhD, RD. "If you have concerns about your physical capabilities, particularly regarding joint health or cardiovascular fitness, seek guidance from a healthcare provider."
Beginners are also encouraged to start with less intense exercises to build a solid foundation before progressing to a combination of incline walking and strength training. Taking gradual steps ensures safety and sets the stage for long-term success.
Other Tips for Combining Incline Walking and Strength Training
If you’re ready to elevate your fitness journey with incline walking and strength training, start by setting clear goals and tracking your progress. Decide how many days per week you can realistically commit to these workouts, and gradually build a sustainable routine. To keep things exciting and maintain motivation, incorporate a variety of exercises, such as bodyweight movements, resistance training, and interval training.
As you advance, adjust the intensity and duration of your incline walking and strength training sessions to match your growing fitness level. Stay hydrated and fuel your body with a balanced diet to support your weight-loss efforts. By following this structured, dynamic approach, you can achieve sustainable weight loss, reach your fitness goals, and improve your overall health and quality of life.