Walking Guide

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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KATHYJO56 3/18/2018
Great Report
PATRICIAANN46 2/9/2018
Thank You for a great article. Report
DHBEST 2/7/2018
I like these -- think I can do them. Report
AMBER461 2/2/2018
Good suggestions, thanks for sharing. Report
EO4WELLNESS 1/20/2018
Strength moves Report
CLAIREMZM 1/4/2018
This is great, but having links to sites outside SparkPeople.com is too many clicks, especially since they all seem to be on different sites. Any way to at least have a few pictures of each exercise, or better yet, a video? Report
DJ4HEALTH 1/2/2018
Thanks Report
IAMAUNTYEM 12/27/2017
Good Suggestions. 8-) Report
JVANAM 12/27/2017
In order to succeed, your desire for success should
be greater than your fear of failure. Report
SHOAPIE 12/20/2017
Thanks. Report
I will do these thanks! Report
PLCHAPPELL 12/20/2017
Great suggestions. Report
KATONTHEMAT 11/22/2017
Some of these links don’t work, but I’m sure I can find other links out there. No excuses right? Report
DIROB57 11/11/2017
Good to know! Report
USMAWIFE 10/23/2017
thank you Report
DRLMAZ 9/17/2017
Thanks for sharing Report
Thanks! Report
TRACEYDT 7/26/2017
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.
JVANAM 7/9/2017
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 Report
PMT530 7/8/2017
As an avid walker, I find doing strength training gives me an added boost to endurance and speed Report
Yes, 4 out of the 10 exercises couldn't be seen. Report
NANASUEH 7/7/2017
Good info. Report
Kneeling Concentration Curl link is broken Report
LBSPOERL 7/7/2017
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! Report
DBECKUM 7/7/2017
Too bad not all of the links work! Report
good info to know. Report
MSLOUIE3 6/19/2017
Need to incorporste into routine. Report
Love these suggestions. Report
FBAILEY24X 4/25/2017
Love love love strength training! It makes you feel good and burns calories/fat for so long. Report
LELKINS71 4/22/2017
I love strength training. Going to add a few of these to my routine. Variety is always a good thing. Report
My December goal and going forward is to complete strength training 2x/week. Report
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! Report
I do a lot of these exercises whilst in the pool. Less stress, more resistance. Report
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! Report
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! Report
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. Report
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. Report
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. Report
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? Report
As women we should strength train to avoid osteoporosis if for no other reason. I use my KETTLEBELLS and love them. Report
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. Report
Thanks! I just finished a Bootcamp session and needing to shake things up a bit so here's my answer. :-) Report
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! Report
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. Report
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. Report
I walk with Leslie Sansone videos. She includes upper body strength training in her walking workout. Report
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 Report
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.
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
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