Walking is a popular choice of exercise for people of all ages. It's one of the simplest, most affordable ways to stay fit, no matter the time of day or location. If you already have a regular walking routine, it's smart to maximize its benefits. To help you do that, we consulted a personal trainer who outlines the best strength workout for walkers to boost speed and distance.
Strength training is a perfect complement to your walking routine for several reasons. Ellen Thompson, CPT at Blink Fitness, explains, "Stronger muscles can support sustained walking and reduce fatigue—improving endurance. Additionally, stronger leg muscles, particularly the glutes and calves, lead to more powerful strides, which can result in faster walks. This also enhances your ability to tackle stairs or hilly terrain."
Don’t get us wrong—walking alone offers tremendous benefits for your whole body. It helps burn calories, supports a healthy weight, and is excellent for heart health. However, incorporating strength training can enhance those benefits by strengthening the muscles around your knees, hips, and ankles, improving joint stability, and reducing injury risk. This will, in turn, boost your walking speed and endurance. The more you walk, the greater the rewards!
Now, let’s dive into how to perform Thompson's recommended strength workout for walkers to enhance speed and distance.
Stand tall with your feet shoulder-width apart.
Push your hips back and lower into a squat, keeping your chest lifted and your knees aligned over your toes.
Lower yourself until your thighs are parallel to the ground.
Push through your heels to return to a standing position.
Complete 3 sets of 12 to 15 repetitions.
Begin standing tall with your feet together.
Step one foot forward and bend both knees to lower into a lunge position.
Lower until both knees form 90-degree angles.
Press through your front foot to return to the standing position.
Repeat the movement on the other leg.
Perform 3 sets of 10 to 12 repetitions per leg.
Calf Raises
Stand tall with your feet hip-width apart and toes pointing forward.
Lift your heels as high as possible, rising onto the balls of your feet.
Pause at the top, then slowly lower back down.
Complete 3 sets of 15 to 20 repetitions.