Does walking build muscle?

Walking keeps you active, but it does not meet the UK guideline for strengthening activity. Add strength work on two days a week.

Is 10,000 steps a day enough?

UK guidelines are set in minutes, not steps. Whatever your step count, add strength work on two days a week.

Is walking enough exercise after 40?

Updated 29 October 2026

Walking is good for you and counts toward the 150 minutes of moderate activity UK guidelines advise each week. But the same guidelines also ask adults to do strengthening activities on at least two days a week, and walking alone does not meet that part. The best plan for most women over 40 is to keep walking and add strength work.

What walking does and does not cover

Brisk walking counts as moderate activity, says the NHS. It is free, easy to start and easy to keep doing.
The UK Chief Medical Officers advise strengthening the major muscle groups on at least two days a week, as well as the aerobic minutes.
The NHS is clear that strength activities need to be done in addition to the 150 minutes, because they are not always aerobic.
For bones, the NHS names both weight-bearing exercise and resistance exercise as important. Walking is weight-bearing, but resistance work loads bones in a different way.

Adding strength to your walks

Keep your walks
Aim for 150 minutes a week of brisk walking, in any pattern that suits you.
Add two short strength sessions
Sit-to-stands, wall push-ups, step-ups and carrying shopping bags all count. Strength training at home without equipment has a routine.
Check where you are
The home strength test takes about 20 minutes and gives you a baseline.

Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.

Questions people also ask

Does walking build muscle?: Walking keeps you active, but it does not meet the UK guideline for strengthening activity. Add strength work on two days a week.
Is 10,000 steps a day enough?: UK guidelines are set in minutes, not steps. Whatever your step count, add strength work on two days a week.

Find out where you stand.

Take Ojafi's free strength check and get a plan built around your week, your food and your joints.

Take the strength check

Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.