Does Walking Build Muscle, Burn Fat, or Both? Here’s What the Science Says

 

  In the world of fitness trends, walking might not sound groundbreaking. It’s free, low-impact, and something most of us do every day. But when it comes to actual health benefits — particularly building muscle and burning fat — how effective is it really?

Here’s what the experts say.

Why Walking Matters More Than You Think

    Walking is the most popular form of physical activity in the world — especially across the Americas, Southeast Asia, and parts of Europe. But is it just good for stretching your legs, or does it actually contribute to your fitness goals?

    According to Professor Brian Carson, exercise physiologist at the University of Limerick, walking is a full-body movement. “When we walk, we use our muscles to propel ourselves, which increases energy expenditure and metabolic demand,” he explains. In short, your muscles are doing more than you think, especially when walking uphill or at a brisk pace.

    Even neurologically, walking lights up the brain. As we process our environment and maintain balance, our nervous system kicks in to coordinate our movements — a small but constant challenge for the brain.

    In fact, a Stanford University study found that walking boosts creative thinking by up to 81% compared to sitting. And walking outdoors had the greatest benefit, sparking the most creative ideas.

Physical and Mental Perks

Walking isn’t just good for your body — it’s a stress reliever too.

    A comfortable-paced walk activates the parasympathetic nervous system, which helps lower cortisol (the stress hormone), leading to improved mood and a calmer state of mind. Walking regularly has also been linked to improved brain health. In one 2011 study, older adults who walked frequently saw an increase in hippocampus size — the brain region responsible for memory — and a rise in BDNF (brain-derived neurotrophic factor), a protein that supports brain growth and communication.

    “Think of BDNF like fertilizer for your brain,” says Abigail Ireland, peak performance strategist. “It helps your brain cells grow stronger and communicate better.”

Does Walking Build Muscle?

    Let’s get to the burning question: can walking help you build muscle?

The short answer is not significantly — but it does help maintain muscle. Carson notes that when people drop below 1,500 steps per day, they experience a notable decline in muscle mass and protein synthesis — even if they consume high-protein meals.

    But if you’re aiming for visible muscle growth, walking alone won’t cut it. Instead, combining walking with resistance training is more effective in preserving and building lean mass. Another option? Rucking — walking or hiking with a weighted vest or backpack — can enhance the intensity and engage your core and legs more deeply.

    “Rucking forces the lower body and core to work harder, while also increasing heart rate,” says Ireland. This added resistance can make walking a more muscle-stimulating activity, especially over longer distances or steeper inclines.

What About Fat Burning?

    While it may not torch calories as fast as running or HIIT, walking is a powerful tool for fat loss — especially if you’re consistent.

    Walking falls into the category of low-intensity steady-state (LISS) cardio, which uses fat as a primary energy source. According to Ireland, walking uses a wide range of muscles — quads, hamstrings, calves, glutes, core, and even the arms — all of which require energy. This makes walking surprisingly efficient for gradual fat loss.

    Add in inclines, a faster pace, or a weight vest, and you’ll increase both the intensity and fat-burning potential.

How to Walk for Maximum Results

Here’s how to get the most from your walks:

• Walk briskly – Aim for a pace where talking is possible, but slightly challenging.
• Add incline – Hills or treadmill incline significantly raise calorie burn.
• Use your arms – Pumping your arms helps engage your core and upper body.
• Try rucking – Add a weighted backpack for extra resistance.
• Stay consistent – Aim for 30–60 minutes per day or at least 8,000–10,000 steps.

Also, break up long periods of sitting. Even short, frequent walks throughout the day have been shown to improve cardiovascular and metabolic health.

Absolutely.

    “We should think of walking as the foundation of our physical activity,” says Carson. It supports both mental and physical health, burns fat, and helps maintain muscle — especially when combined with other forms of exercise.

    Ireland agrees: “Walking isn’t a fitness hack — it’s how we’re built to move. But it works best when paired with the three Ss: Strength, Stamina, and Suppleness.”

    That means lifting weights, doing occasional high-intensity cardio, and incorporating stretching or mobility work into your routine. Think of walking as your reliable baseline — a starting point that’s simple, sustainable, and surprisingly effective.

In summary: Walking won’t turn you into a bodybuilder, but it will keep you fit, focused, and fat-burning — especially if you level it up with purpose and consistency.

Disclaimer: The health tips shared on this blog are for informational purposes only and are not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your health routine. Content is based on publicly available sources and edited for clarity.