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10 Strength Training Exercises for Walkers

By: , SparkPeople Blogger
10/27/2010 2:00 PM   :  24 comments   :  21,022 Views

Strength training exercises are important for all of us to do, but they can be extremely helpful for walkers since they allow for greater muscle balance, flexibility and range of motion.

Upper body strength training exercises are just as important to incorporate into your workout routine as lower body exercises as they help to build stronger muscles needed to maintain good form and posture when walking, especially when fatigue begins to set in. A strong core also allows for better posture which allows for greater lung expansion so that your body can receive more oxygen with each breath.

Below is a list of strength training exercises that will help make you a more efficient walker. All these exercises can be done at home if you have access to dumbbells, resistance bands and a bench. The can also be done in the gym setting.

Single-arm Bench Press

Dumbbell Row

Dumbbell Front Raise

Kneeling Concentration Curl

Resistance Band Exercise: Triceps Kickbacks

Walking Lunges

Hamstring Curl

Single Leg Calf Raise on a Step

Opposite Arm and Leg Raise

Back Extension

As a walker, do you strength train? Which strength training exercise do you find most helpful?


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Comments

  • ADINA26
    24
    Great exclusive article. very informative.
    www.dailyhealthandfitness-tips.blog
    spot.com
    - 7/21/2014   2:20:21 PM
  • 23
    I just read about strength training for runners. I am glad there are also some suggestions for those of us who can't manage the impact of running. - 6/18/2014   6:46:29 PM
  • 22
    I just read about strength training for runners. I am glad there are also some suggestions for those of us who can't manage the impact of running. - 6/18/2014   6:45:39 PM
  • JENN-MICHELLE
    21
    I'm new to this... do I need to stretch before walking? Also, do I need to lose weight first before I start on core exercises? - 4/23/2014   11:36:21 AM
  • 20
    As women we should strength train to avoid osteoporosis if for no other reason. I use my KETTLEBELLS and love them. - 10/29/2010   1:15:31 AM
  • 19
    The ST exercises that help my walking most are squats & lunges, as they keep my knees strong.

    Thanks for the links. I'm dubious about the triceps kickback, as even the trainer in the video wobbled when doing it. It clearly requires a level of strength & balance that I don't have. - 10/28/2010   3:36:43 PM
  • 18
    Thanks! I just finished a Bootcamp session and needing to shake things up a bit so here's my answer. :-) - 10/28/2010   2:30:18 PM
  • 17
    I feel a LOT better when I use the circuit training equipment at the gym a couple of times per week, in addition to all the walking I'm doing to train for the Komen 3-Day! - 10/28/2010   1:06:53 PM
  • 16
    I have been a walker, but before getting the green light after my eye durgeries I think maybe I should get some more tips like this to make it more benificial to myself. - 10/28/2010   10:48:56 AM
  • 15
    I do a boot camp workout to cross train my racewalking. While our exact exercises vary each time, we're generally focused on core and either legs or arms (depending on the day). It feels wonderful to be strong all over. - 10/28/2010   10:33:49 AM
  • 14
    I walk with Leslie Sansone videos. She includes upper body strength training in her walking workout. - 10/28/2010   10:04:48 AM
  • LARENK
    13
    As soon as I get the green light to do upper body exercises, I will definitely try these - the shoulder is feeling pretty good so I'm sure there are a few I can start off with - 10/28/2010   9:24:00 AM
  • 12
    As a walker, cyclist, occasional runner, etc... I strength train regularly. It's part of my healthy lifestyle. Now, which strength training exercise do I find most helpful ? Push ups. They are the perfect exercise because they work a bus load of different muscles at the same time.
    - 10/28/2010   8:40:39 AM
  • 11
    This is especially good for power walkers. Also need to think about stretching before walking-think it gives the body some forewarning about what is to come. - 10/28/2010   8:33:25 AM
  • 10
    Thank you very much Nancy for a great blog, we walkers sometimes feel left out of things, great links, thanks so much. - 10/28/2010   7:31:21 AM
  • 9
    I am a power walker, and I do strength train - 5 or 6 days a week, alternating muscles. I find the balance/core exercises most helpful (but I love having good arms, too - upper body strength exercises have always been my least favorite....) - 10/28/2010   5:24:14 AM
  • MUFFINLORI
    8
    I do calf raises and hip flexors every other day. It really helps with my walking. Thanks for the list of other exercises I should look into. - 10/28/2010   4:03:56 AM
  • 7
    Yes - at least twice a week with weights or bands. Should be more adding one more session a week I think. - 10/28/2010   12:08:44 AM
  • 6
    I strength train through the exercises on my SparkPeople fitness page. - 10/27/2010   10:50:18 PM
  • 5
    I try to work in some sculpting a couple times a week, but I think now I will try more! - 10/27/2010   10:13:07 PM
  • 4
    Yes, I love having something specific for me. I am a walker extraordinaire! - 10/27/2010   9:47:16 PM
  • CLGEARY
    3
    I love that I don't have to drive myself to a gym to do these strength training exercises! - 10/27/2010   8:35:52 PM
  • LIVINGONMYTERMS
    2
    These look like great exercises--especially the walking lunges. - 10/27/2010   8:33:57 PM
  • 1
    Interesting, most people don't think of strength training for something which comes naturally. Thanks for the info! - 10/27/2010   7:19:48 PM

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