Walking is an excellent exercise for improving overall health, including functional strength.
For muscles to grow in sizea process calledhypertrophyyou must also eat enough protein to support their growth.
Resistance training involvesprogressive muscle overload,achieved by weight-bearing exercises such as lifting heavy weights.
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Progressive muscle overload causes muscle tears, and the muscles get bigger as the body repairs itself.
Protein is an essential part of many structures in the body, including your muscles.
Can You Build Muscle by Walking Alone?
You cannot build big muscles just by walking.
What Muscles Does Walking Work?
The food you eat plays a significant role, too.
If you want to increase muscle and lose fat, consider consulting a registered dietitian for individualized dietary recommendations.
Perform each movement below 10 times, working up to three sets in a row.
A weighted vest is preferred over a rucksack because it evenly distributes the weight over the torso.
However, it’s not the best choice if you’re trying to build bigger muscles.
Muscle-building is accomplished with resistance training and diet.
2019;16(24):4897. doi:10.3390/ijerph16244897
American College of Sports Medicine.Protein intake for optimal muscle maintenance.
American College of Sports Medicine.Starting a walking program.
Centers for Disease Control and Prevention.Tips for maintaining healthy weight.
American Diabetes Association.The benefits of walking.
Heart Foundation.Strength exercises to support your walking.
Harvard Health Publishing.Power up your walking routine.
American Heart Association.Create a circuit home workout infographic.
