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These days, there are two—seemingly opposite—workout modalities dominating my feed: walking and strength training. Whether it’s using a weighted vest, playing with incline, or setting high step count goals, people are turning the most basic form of everyday movement into an effective way to stay active (and yes, even build strength). Meanwhile, women are also getting super into hitting the gym and lifting weights. They’re picking up heavier loads, focusing on building muscle, and entering competitions like Hyrox in growing numbers.
Though the modalities are pretty different, they have one thing in common: each has a cult following. Walkers swear by walking; strength trainers are obsessed with strength training.
Meet the experts: Sarah Pelc Graca, CPT, is a trainer and founder of Strong with Sarah Weight Loss Coaching. Rachelle A. Reed, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Natalya Vasquez, CPT, is a trainer, health coach, and founder of On Your Terms Coaching.
And, to be fair, both have major perks. Walking is a low-impact workout that benefits your cardiovascular system and is accessible at pretty much any time and any place. But strength training is highly important, particularly as you age, since it preserves muscle mass, bone density, and functional strength, says Sarah Pelc Graca, CPT, a trainer and founder of Strong with Sarah Weight Loss Coaching.
That just scratches the surface, though. Here’s the lowdown on exactly how walking and strength training each impact your health, longevity, and fitness, and what that means for your routine, according to experts.
Walking vs. Strength Training for Brain Health
Expert verdict: It’s a tie
Keeping your brain healthy is a big part of living a longer, better life. “When your mind stays sharp, it’s easier to stay independent, connected, and active,” Pelc Graca says. On the flip side, cognitive decline can lead to accidents, memory loss, and even depression, she says. Fortunately, when it comes to supporting brain health and cognitive function, walking and strength training are both amazing, but in different ways.
“Walking increases blood flow to the brain, which boosts oxygen and nutrients to the areas responsible for memory and thinking, but it also helps lower stress and improve sleep, which are two big players in cognitive health,” Pelc Graca says. In fact, aiming for around five miles a day may even be associated with a lower risk of developing dementia. A 2022 study in JAMA Neurology monitored almost 80,000 adults ages 40 to 79 over about seven years and monitored how many steps they took each day. It found that walking more was associated with a lower risk of dementia, and the optimal amount of daily steps was just under 10,000—about five miles at 2,000 steps per mile.
Strength training, on the other hand, stimulates the release of growth factors (naturally occurring substances that stimulate cell growth), which supports the formation of new neurons in the brain, Pelc Graca says. Lifting weights may also improve executive function and memory, per a 2022 review in Springer Open that looked at 19 studies on the effects of resistance training on cognitive function.
So, ultimately a combination of walking and resistance training is the ideal recipe for optimal brain health. (And this finding is supported by a 2025 review in the International Journal of Clinical and Health Psychology that looked at 35 randomized controlled trials to determine the effects that aerobic and resistance training have on cognitive function.)
“Walking can be a great gateway to more intense exercise, and may be the best starting place for folks who haven’t been active in a while, but ideally, it’s best to work up to incorporating both types of exercise” for longevity, says exercise physiologist Rachelle A. Reed, PhD, ACSM-EP.
Walking vs. Strength Training for Bone Health
Expert verdict: Strength training
Strong bones are key to staying active and avoiding serious injuries as you get older, because broken bones—especially in older adults—can lead to long recovery times and even long-term health issues, Pelc Graca says. The good news? Weight-bearing movements like walking and resistance training help maintain and improve bone mineral density, so you’re less likely to experience fractures and more likely to stay on your feet for the long haul.
Walking slows age-related bone loss, especially in the hips and legs, since your bones work to support your body weight with each step, stimulating them to become stronger and denser, Pelc Graca says. As a result, frequent walks may reduce the risk of osteoporosis, per 2024 research in Springer. The study monitored 24,000 adults without osteoporosis over three years via questionnaires and found that those who engaged in outdoor walking regularly had a lower risk of osteoporosis.
Strength training does more than just slow bone loss, though—it also stimulates new bone growth. “Strength training puts controlled stress on bones, signaling the body to build stronger, denser bone tissue,” Pelc Graca says. You can certainly add weight to your body while walking (hello, weighted vest), but there are limitations on the range of motion and weight you can use that actually impact bone preservation and muscle growth, says Natalya Vasquez, CPT, a trainer, health coach, and founder of On Your Terms Coaching.
However, the different exercises and directions your body moves weights in during resistance training also improve muscle mass, meaning better support for your skeleton, Vasquez says. This is particularly beneficial for older women and those post-menopause, since it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 review in Endocrinology. So, while they can both have an impact on your bones, strength training has an edge over walking.
Walking vs. Strength Training for Cardiovascular Health
Expert verdict: Walking
Heart health has a huge impact on how long—and how well—you live since heart disease is the number one cause of death for women. As a result, taking care of your cardiovascular system is nonnegotiable for boosting longevity and fostering a longer, healthier lifespan, Pelc Graca says. Walking shines when it comes to supporting cardiovascular health, but strength training still plays a valuable role.
Walking boosts circulation, lowers blood pressure, supports healthy cholesterol levels, and improves insulin sensitivity, which are all key factors for keeping your heart in tip-top shape, Pelc Graca says. Regular exercise like walking also helps manage stress, which can decrease blood pressure and the risk for heart attack and stroke, per the American Heart Association. Plus, because walking is low-impact, accessible, and doesn’t require equipment, it’s easier to do regularly, which is critical for long-term heart health, says Reed.
That said, strength training still plays a valuable role in cardiovascular health since it reduces body fat, improves insulin sensitivity, and lowers mortality risk, per a 2023 review in Exercise Sport and Movement that reviewed studies examining the long-term benefits of resistance training. However, during traditional strength training, you’ll likely take frequent rest breaks between sets where your heart rate will slow down, whereas your heart rate won’t decrease on a walk, which will make it stronger over time, Vasquez says.
Walking vs. Strength Training for Building Muscle and Strength
Expert verdict: Strength training
Muscle isn’t just for looking sculpted—it’s key to staying strong, steady, and independent as you age. A lack of muscle is also correlated to poor balance and an increased risk of falls, which ups your chances of injury, says Pelc Graca. “Put simply, more strength equals more freedom to do the things you love for longer,” she says. Strength training takes the cake for building muscle, but walking still supports muscle maintenance.
Strength training is the most effective way to build muscle and maintain muscle mass, which both naturally decline with age, Pelc Graca says. Resistance training provides a heavy load to the muscles, which will stimulate muscle growth (hypertrophy). It also improves neuromuscular coordination (the communication between the brain and the muscles) which results in better movement, Reed says. What’s more, strength training enhances joint stability, balance, and range of motion, allowing you to stay stronger and independent for longer, per a 2023 meta-analysis in Springer of 55 studies on the benefits of resistance training.
Besides strength, training power is also imperative for being able to move well for as long as possible. “Unlike muscular strength, which refers to how much force a muscle can exert, muscular power combines force and speed,” says Reed. So, maintaining that power is important to do functional tasks like climbing stairs, catching yourself during a fall, or quickly standing up from a chair. Incorporating power movements like medicine ball throws and kettlebell swings during strength training days can help maintain that force and speed.
As for walking, Pelc Graca says regular strolls preserve lower-body strength and endurance, especially in the calves, hamstrings, glutes, and core. Walking also promotes healthy joints and balance, making it easier to move freely and confidently with age. However, because walking is a singular range of motion exercise (you only move forward and backward), it excludes other major muscle groups from activating, therefore limiting overall muscle gains and strength, Vasquez says. You also simply can’t load your muscles as much as you can while resistance training.
Walking vs. Strength Training for Overall Longevity
Expert verdict: Both!
Walking and strength training both play an invaluable role in health and longevity. All three experts agree that a hybrid exercise model emphasizing aerobic movement and resistance training is your best bet for a longer, healthier life.
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise per week—like a brisk walk—plus a weekly minimum of two full-body strength training sessions. However, you can tailor your workout routine to your individual interests and health concerns.
For instance, “older adults may benefit more from prioritizing strength training to preserve muscle mass and prevent frailty, while individuals with cardiovascular risk factors often need more aerobic activity like walking,” Reed says. “For those just getting started with exercise, walking is typically a more approachable and confidence-building entry point.”
If you’re unsure where to start, Vasquez recommends walking for 15 minutes after lunch and dinner every day and adding three 15-minute full-body strength training sessions to your schedule throughout the week. From there, you can increase the time and intensity as your body gets stronger.
Remember, as with most things in life, consistency is key for long-term success. “Longevity isn't just about adding years to your life,” Pelc Graca says. “It’s about adding life to your years, and regular walking and strength training are two of the most accessible, effective ways to do that.”
