10 Strength-Training Exercises for Walkers

By , SparkPeople Blogger
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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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. Report
Thank you very much Nancy for a great blog, we walkers sometimes feel left out of things, great links, thanks so much. Report
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....) Report
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. Report
Yes - at least twice a week with weights or bands. Should be more adding one more session a week I think. Report
I strength train through the exercises on my SparkPeople fitness page. Report
I try to work in some sculpting a couple times a week, but I think now I will try more! Report
Yes, I love having something specific for me. I am a walker extraordinaire! Report
I love that I don't have to drive myself to a gym to do these strength training exercises! Report
These look like great exercises--especially the walking lunges. Report
Interesting, most people don't think of strength training for something which comes naturally. Thanks for the info! Report
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