We all know that walking improves cardiovascular health, helps develop better bones and contributes to lowering your blood pressure. But can walking help build muscle? Or would you need to resort to more “serious” forms of exercise to build muscle?
What about incline walking? Or walking with a weighted vest?
Let’s explore how different variations of walking, such as incline walking, walking with a weighted vest, and stair climbing, can impact muscle development.
Does Walking Build Muscle?
So, does walking build muscle? The answer is yes and no. Walking is only marginally beneficial when it comes to building muscle.
Walking primarily works the calves, quadriceps, hamstrings, glutes and other muscle groups in your lower body, but it is more of a low-intensity endurance activity rather than a muscle-building exercise.
This means that, while walking can help strengthen the lower body muscles over time, it does not lead to significant muscle growth like resistance training.
So, What Does It Do? Does Walking Burn Fat or Build Muscle?
Walking is a more excellent way to burn fat rather than build muscle. Since walking is a cardiovascular activity, it helps you lose weight by increasing your total daily energy expenditure (TDEE)—the number of calories your body burns in a day, which promotes fat loss.
Here are 3 reasons why walking is better for fat burning than muscle building:
i. Walking Increases Calorie Expenditure
- A 150-pound person walking at a moderate pace (3.5 mph) burns about 300-350 calories per hour.
- Increasing the intensity of your walk (walking uphill or at a brisker pace) burns more calories per minute.
ii. Walking Targets Fat as a Primary Energy Source
- Walking is a low- to moderate-intensity activity that allows your body to rely more on fat stores for fuel.
- Walking in the fat-burning zone (about 50-70% of your max heart rate) encourages your body to burn a higher percentage of fat for energy.
iii. Walking Reduces Belly Fat
- Several studies have shown that walking is particularly effective at reducing visceral fat—the deep belly fat that surrounds your organs.
- A study found that overweight women who walked 50-70 minutes, 3 days a week significantly lost belly fat, compared to those who didn’t exercise.
How to Increase Muscle Growth While Walking
Walking is primarily a cardio exercise, but with the right strategies, you can turn it into a muscle-building workout. If you want to strengthen and tone your muscles while walking, try these methods:
- Walk with a weighted vest
- Walk on an incline
- Carry light dumbbells or use ankle weights
Walking with a Weighted Vest Builds Muscle
Adding a weighted vest to your walking routine increases resistance, making your muscles work harder. A weighted vest might not make your legs bulky, but it can help improve muscular endurance and strength when used consistently.
Walking with a weighted vest build muscles because it leads to:
- Greater engagement of the legs, glutes, and core.
- Increased endurance and strength over time.
- A higher calorie burn compared to walking without extra weight.
How to Use a Weighted Vest While Walking
If you’re looking to increase the muscle-building benefits of walking, using a weighted vest is a great option. Here’s how to do it safely and effectively:
- Begin with a vest that is 5-10% of your body weight and gradually increase as you build endurance.
- Keep your back straight, shoulders relaxed, and core engaged while walking.
- Once your body adapts, add more weight for extra resistance.
- Walking uphill with a weighted vest increases muscle engagement.
- Avoid rushing; focus on controlled, steady movement at a steady pace.
- Start with 15-20 minutes and increase as you get stronger.
- If you feel discomfort or pain, reduce the weight or take breaks.
Best Weighted Vests for Walking
Zelus Fitness has the best weighted vests for walking. From 4-6 adjustable unisex weighted vests to 8 lbs. weighted vests with reflective stripes, Zelus weighted vests are the perfect to match your body weight.
- They are designed to be adjustable and ergonomic
- The soft neoprene material, which is durable and comfortable
- They are fitted with extra compartments to accommodate your phone and keys
- They can handle everything from walking to kickboxing and intense cycling.
Walking on an Incline Builds Muscle
If you are looking to build muscle while walking, walking on an incline, whether on a treadmill or outdoors, will increase increases muscle activation in your glutes, hamstrings, and calves.
- The steeper the incline, the more resistance your muscles face, leading to increased strength and endurance.
If you want to tone and strengthen your lower body while walking, adding an incline is a great strategy.
Does Walking on a Treadmill Build Muscle
Walking on a flat treadmill is less effective for muscle-building than incline walking or weighted walking.
While a treadmill can be great for cardiovascular fitness and endurance, muscle growth will be minimal unless resistance is added.
While walking on a treadmill, you can still strengthen and tone muscles by:
- Increasing the incline setting.
- Wearing a weighted vest on the treadmill.
- Using interval training (alternating between slow and fast walking)
Does Walking Up the Stairs Build Muscle?
Walking up the stairs requires more effort than walking on flat ground, making it a great way to strengthen your glutes, quads, and calves.
Moreover, the repetitive motion of stepping up mimics certain strength-training exercises, such as step-ups and lunges, which are known for building muscle.
If you want to challenge your legs and glutes without traditional weightlifting, stair climbing is an excellent alternative.
Walk With Zelus
While walking alone won’t build large muscles, adding incline, a weighted vest, or stairs can help strengthen and tone your legs, glutes, and core. With Zelus weighted vests, you can easily transform your daily walk into an intense muscle-building routine.
Also consider some of our useful tips on how to choose a weighted vest, and some essential safety tips when wearing a weighted vest.
Remember to check out ZelusFitness for more workout equipment and useful workout tips!