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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SPINECCO 7/17/2018
Most helpful. Thanks for sharing. Report
KHALIA2 7/15/2018
I love to use the weight machine. Report
KATHRYNGC 7/13/2018
Would have rather seen Spark Videos recommendatons. Probably easier since some of the article links not connected. Report
PLATINUM755 6/19/2018
Thank you! Report
Thank you! Great article! Report
USMAWIFE 5/14/2018
good information Report
1DAY-ATA-TIME 4/24/2018
Some of the links are missing or no longer available. Report
PAULA3420 4/9/2018
It's all about strength for me. I AM starting a STREAK and a HABIT to be as STRONG as I can be. Going to turn 70 is a little over one year. I WANT TO BE AT MY BEST and CELEBRATE with an ADVENTURE!!! I am so thankful for SPARK HELP!!! Report
MIYAMO 4/6/2018
Great article. Report
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.
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
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
Good info. Report
Kneeling Concentration Curl link is broken Report
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
Too bad not all of the links work! Report
good info to know. Report
Need to incorporste into routine. Report
Love these suggestions. Report
Love love love strength training! It makes you feel good and burns calories/fat for so long. Report
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
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