Does Walking Build Muscle

Does Walking Build Muscle?

Does walking build muscle? This is a popular question that most people that understand the muscle building process already know the answer to. Many are constantly looking for ways to build lean muscle and lose the extra fat which has become a major challenge for the modern generation.

From workout programs to diet plans, supplements and miracle herbs, losing fat and building muscle can be a tricky task to start. After all, where do you start with so much information and with so many different methods?

It turns out that not all of these methods are equally effective. And while some methods may take longer than others, others are simply ineffective. Worse yet, some are simply not safe. It is important to carefully review any technique that claims to help you build muscle.

But back to the question at hand today, is walking is a technique that can be used to build muscle? Here is a detailed description of the muscle building process and what walking achieves.

What Is Required For Muscle Growth?

In order to understand whether any given method or product builds muscle, you must know what is required for muscle growth. After you understand how muscle is built and maintained by protein, you can effortlessly note what the product influences to lead to muscle growth, whether providing the right stimuli, nutrition or energy. Lean muscle is found in everyone to some extent and even the most overweight people have some lean muscle hanging around… somewhere. But, lean muscle mass is quickly replaced with fat when you live an unhealthy lifestyle. For more muscle to grow, you will need sufficient energy for muscle contraction, food/nutrition and stimuli.

Does Walking Result In Muscle Growth?

As mentioned above, muscle growth requires nutrition, energy and stimuli. Walking falls under the stimuli portion of the muscle building equation. In essence, the body acts by chain reaction to solve many problems and keep functions optimal. For instance, when you consume something foreign, the body triggers a nausea that gets you to vomit. In the same way diseases trigger production of antibodies and food presence triggers secretion of digestive juices. The right stimuli trigger the right action and this principle is even applied in acupuncture among many other medical procedures.

For muscle to grow, food must enter the body and energy must be available to break down the food. However, this alone does not result in the best muscle growth required for a toned body. This is why stimuli such as workouts are very important for muscle growth. Basically, workout creates tension on the muscles triggering the need to expand them to continue supporting harder tasks.

Walking will simply increase you heart rate and blood flow flexing your muscles and increasing metabolism. It also creates tension on your leg and thigh muscles, arms and back and neck. It therefore creates stimuli that triggers muscle growth.

So Does Walking Build Muscle? Definitely!

However, in the grand scheme of muscle building, walking isn’t one of the best exercises to build muscle and doesn’t compare to lifting weights. Thus, the muscular gains from simply walking are minimal.

How to Build Muscle By Walking

Walking can effectively build muscle but it must be complimented by other techniques that help you optimize the results. Walking and jogging are perfect workouts that act as a rehearsal and preparation for more intense workouts. They open the body up and increase blood circulation ensuring nutrients and energy is supplied to all areas.

Walking as a technique to build muscle has a slightly different approach. It is specifically aimed at building more muscles rather than preparing the body for workout. In essence, it is the workout that causes muscle gain. In order to successfully build muscles through walking, consider the following practices:

Establish a walking routine and stick to it – As with all exercise, consistency and challenging yourself are the keys. Aim at increasing the distance and speed as you go. You should regularly take long walks until you feel strained. Remember to purchase walking shoes that are comfortable to prevent any complications or injuries.

Focus on the walking style – Research the various walking techniques that will allow you to achieve your desired result. Perform these styles alongside regular walking to keep your muscles in a continuous relax-tense contraction.

Consider both elliptical walking and landscape walking – Walking on an elliptical is safe, more controllable and convenient. However, it lacks the landscape variation and ruggedness of walking on natural land. Hills, bumps, corners, steeps and valleys are all important as they apply pressure on different parts of the body leading to muscle growth.

Supplementation, Walking and Muscle Gains

When walking to build muscle, you should ensure you apply tension on the right areas for longer to trigger muscle expansion and development. Walking is the most readily available technique you can use to build muscle and its advantages are straightforward.

It can be done anywhere at any time. However, you will need the energy to walk long distances and the right nutrition to promote muscle growth within the body. Supplements are available to help you reach your fitness goals quicker.

Generally, people looking to gain muscle by walking are overweight and just starting their fitness journey. While walking is a great way to begin to achieve your fitness goals, keep in mind that it is just the beginning. Eventually, you will begin to run or move into the gym and lift weights to tone your body even more.

Two of the most common supplements amongst people looking to gain muscle by walking are fat burners and pre-workouts. Fat burners typically work by raising the body’s temperature, forcing you to sweat more and increasing your metabolism. This generates weight loss.

On the other hand, pre-workouts allow you to work out for longer periods of time, and push yourself just a little bit harder. This allows you to gain more muscle and lose more weight than you normally would without the supplement.


Walking is a proven workout that helps many people to stay fit. Although, it’s most common among overweight people and older individuals, it’s definitely good for all athletes and bodybuilders to walk, or jog, regularly. But, if you’re ready to take your cardio to the next level, then you should checkout the benefits of HIIT cardio.