You head out for your morning walk, breathe in the fresh air, and get your steps in. It feels good. And it is good. Walking is one of the best things you can do for your heart, your mood, and your overall wellbeing.
But is walking enough for strength? The short answer is no.
That might sound surprising, especially since we’ve been told for years that walking is a near-perfect form of exercise. And in many ways, it is. But if your goal is to stay strong, fit, and mobile in your 60s and beyond, walking alone won’t cut it.
Let’s break down why, and what your body really needs instead.
Is Walking Enough for Strength Training In Your 60s? Common Misconceptions
Walking is low-impact, repetitive, and mostly works the same muscles in the same way: your calves, thighs, and hips. But it doesn’t:
- Challenge your muscles to adapt or grow
- Build upper-body or core strength
- Add resistance to your muscles
- Improve power, stability, or joint function in a meaningful way
In fact, many women over 60 who walk regularly still experience muscle loss, weakness, and balance issues, because walking doesn’t address the key areas that start to decline with age.
From around age 60, women naturally lose up to 3% of their muscle mass and 2% of their bone density each year. And unfortunately, walking doesn’t do enough to slow that loss down.
Here are a few common misunderstandings I hear all the time:
“I walk every day, so I don’t need strength training.”
Walking improves cardiovascular health, but it doesn’t strengthen your muscles in a meaningful way, especially not the ones responsible for lifting, pushing, or stabilising your joints.
“I thought walking was enough to prevent falls.”
It helps, but it doesn’t improve balance, reflexes or coordination. Walking is a linear movement, and to prevent falls we need to be completing multi directional movements to challenge us in all planes of motion for situations when we become off balance. For that, you need targeted movement.
“I’m too old to start strength training.”
You’re never too old. In fact, strength training is one of the best ways to protect your independence as you age. The key is doing it safely and gradually.
As one of our Goodnick members, Dawn, expressed, “I’ve got a dog, so I walk twice a day, but I thought I ought probably to do a bit more” to stay fit and active.
She tried joining a gym, but it just wasn’t for her.
That’s when she found Goodnick.
Embed this video: Dawn long SQUARE.mov – Dawn Silburn – Frame.io
What You Need Instead: Functional Strength Training
To build real, lasting strength—the kind that helps you stay steady on your feet, get up from the floor, carry groceries, and avoid injury—you need to move in ways that challenge your muscles.
That doesn’t mean lifting heavy weights or going to the gym. It means intentional, functional movement that mimics everyday tasks and strengthens the muscles you rely on most.
At Goodnick, we focus on simple, low impact movements like:
- Sit-to-stands (great for building leg and hip strength)
- Wall push-ups (to support the upper body and shoulders)
- Balance work (to train your reflexes and coordination)
- Core activation (to stabilise your spine and reduce back pain)
These exercises keep your muscles strong and your body useful. They support the movements you make every day, so you feel capable and confident in your own skin.
But Isn’t Walking Still Good for You?
Absolutely. Walking is wonderful, and we encourage it as part of an active lifestyle. It improves circulation, mood, and endurance. It gives you time in nature or a chance to catch up with friends.
The key is to see walking as part of your movement routine, not the whole thing.
Here’s a simple way to think about it:
| Movement Type | What It’s Good For | What’s Missing |
| Walking | Cardiovascular health, mood, light activity | Strength, power, balance, joint support |
| Strength Training | Muscle support, bone density, balance, function | Can lack cardio or variety if done alone |
| Combined Routine | Full-body health and longevity | ✅ The best of both worlds |
When you combine walking with strength-focused movement, that’s when the real magic happens.
Benefits of Strength Training
- Joint-friendly strength training reduces pain, rather than causing it — especially when it’s low-impact and guided.
- You won’t bulk up. Women don’t naturally build large muscle mass unless they’re intentionally trying to (and even then, it’s hard).
- Starting small is not just okay — it’s sensible.
- And it’s never too late. You can build strength, balance, and confidence at any age — even in your 70s, 80s, and beyond.
One Goodnick member, Hillary, put it best:
“Something we don’t realise is how important strength training is as we get older—not racing around burning calories. I’ve reshaped my body, I fly up my townhouse stairs, and I feel capable of anything. This strength is what’s holding me together.”
So…Is Walking Enough for Strength?
Walking is a great start. But for strength that helps you live independently, avoid falls, and move with ease, you need more.
You need targeted, consistent strength work designed for your body, your pace, and your life.
Want to build strength that lasts?
Join the 9-week Age Smarter™ Programme, doctor-recommended and made for women over 60.
👉 https://goodnick.com/#offer