8 Strength Training Moves for Walkers

Walking is an excellent form of exercise for a variety of reasons.  It’s convenient, requires no equipment and is easy on your joints. Whether you’re just starting to exercise or have been active for many years, walking can help you lose weight and get fit. However, just walking isn’t enough. A well-rounded exercise routine also includes strength training, which will improve your fitness level and help prevent injury. 

A balanced strength training program includes exercises to target your lower body, upper body and core. Strong legs will help you get faster and walk longer. A strong core helps support the entire body and maintain posture. Strong arms help keep proper form while walking, especially as your legs get tired and fatigue sets in. Use these effective strength exercises to complement your walking routine and become a stronger, fitter walker!
 






 
Squats target many of the muscles in your lower body, including the quadriceps and hamstrings.  Skater squats also work your outer thigh, which is often neglected in the forward motion of walking.
 
 
 






 
Lunges target your quadriceps, hamstrings and glutes, which all get a workout while walking. Forward lunges help improve balance, so hold on to a chair for additional support, if needed.
 










 
Have you ever noticed your calves start burning when you walk?  Exercises like this one will strengthen the calf muscles, preventing burn and fatigue from setting in.
 


 



 
 




 
 
 
As one of the most effective exercises for your core, planks strengthen both your abdominals and lower back.  A strong core helps you walk with better posture, which also aids in breathing.







 
When you think of a strong core, abdominals are the first muscles to come to mind.  However, a strong lower back is just as important, and this exercise targets it effectively.
 




 
 
Training your body in ways it isn’t used to helps improve joint stability and reduces the risk of injury.  This lateral movement works your muscles in a different way than you get from the forward movement of walking.












 
 
 
This exercise strengthens the chest, shoulders, arms and core- all at the same time!  A strong upper body will help power you up a steep hill and push you to walk a little faster.











 
A great isolation exercise for your triceps that can be done at home, at the office, or anywhere else you can find a sturdy chair.





 
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Member Comments

These are great except I have trouble with chair dips. Report
I always have trouble with chair dips Report
Great moves...thank you Report
These are great exercises. Thank you Report
I love the pictures showing us "how" Report
thanks Report
WATUSI3
Yes I have knee problems so your lunges were super modified. More like forward leans....Plus how many do we do? Did I miss some directions somewhere? Report
thank you Report
Great Report
👍🏻 Report
I guess these exercises are fine for people without injuries. I went to a Physical Therapist for 3 months and also had in-home after care exercises to do. I pulled muscles in my knee. I was told never to do lunges ever again; reverse lunges were fine, but no lunges ever. I am 54 years old. Report
Thanks for theinformation Report
Thank you Report
Great informTION Report


 

About The Author

Jen Mueller
Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid runner, she is an ACE-certified personal trainer, health coach and medical exercise specialist, with additional certifications in behavior change, functional training and senior fitness. She is also a RRCA-certified running coach. See all of Jen's articles.