10 Strength-Training Exercises for Walkers


By: , SparkPeople Blogger
  :  47 comments   :  48,694 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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  • 47
    Some of these links don’t work, but I’m sure I can find other links out there. No excuses right? - 11/22/2017   9:09:05 AM
  • 46
    Good to know! - 11/11/2017   2:12:27 PM
  • 45
    thank you - 10/23/2017   6:40:15 PM
  • 44
    Thanks for sharing - 9/17/2017   7:45:26 PM
  • 43
    Thanks! - 9/4/2017   2:03:16 AM
    I know I got this or something similar in my email in the last few days so I searched and found this yea! But most of the links don't work. Darn.
    - 7/26/2017   5:59:29 PM
  • 41
    We keep moving forward, opening new doors,
    and doing new things, because we're curious
    and curiosity keeps leading us down new paths.
    - Walt Disney - 7/9/2017   12:37:02 AM
  • PMT530
    As an avid walker, I find doing strength training gives me an added boost to endurance and speed - 7/8/2017   5:28:54 AM
  • 39
    Yes, 4 out of the 10 exercises couldn't be seen. - 7/7/2017   11:14:39 PM
  • 38
    Good info. - 7/7/2017   11:52:56 AM
  • 37
    Kneeling Concentration Curl link is broken - 7/7/2017   11:43:15 AM
  • 36
    These are all great, and definitely areas that I know are weaker since I don't "work" them as much as other muscle groups. Simple things that can be searched for on how to do too! - 7/7/2017   10:50:37 AM
  • 35
    Too bad not all of the links work! - 7/7/2017   1:54:32 AM
  • 34
    good info to know. - 7/5/2017   10:52:29 AM
  • 33
    Need to incorporste into routine. - 6/19/2017   7:35:46 AM
  • 32
    Love these suggestions. - 6/9/2017   6:52:59 AM
  • 31
    Love love love strength training! It makes you feel good and burns calories/fat for so long. - 4/25/2017   2:59:11 PM
  • 30
    I love strength training. Going to add a few of these to my routine. Variety is always a good thing. - 4/22/2017   11:13:02 AM
  • 29
    My December goal and going forward is to complete strength training 2x/week. - 11/30/2016   9:11:37 AM
    I try to add weights to whichever workout I am doing each day. I feel stronger and more energetic and I can workout for longer periods of time. Really look forward to my daily workouts! - 10/27/2016   9:54:45 PM
  • 27
    I do a lot of these exercises whilst in the pool. Less stress, more resistance. - 8/1/2016   6:07:44 PM
  • 26
    I do an allover circuit-training routine twice a week. Usually with dumbbells and a balance ball, but sometimes I'll throw in resistance bands. Right now I'm having a hard time with squats and lunges, as we are in the midst of on-and-off storms and my knees are screaming at me constantly! - 5/25/2016   6:17:39 PM
  • 25
    The link for the kneeling concentration curls no longer works. I'm interested in it, or was it deemed not good to do? I do ST regularly. For me, the lower back strengtheners are even more important than lower body exercises! - 3/17/2016   11:34:02 AM
  • 24
    Never gave it much thought certainly would have dismissed it out of hand as a boy (even thought I walked AND lifted weights etc) as they were separate and unconnected activities. - 8/20/2015   10:28:26 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
    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
    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
    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
    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
    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
    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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