Only walking and skipping strength training? Fitness coach warns of weak joints, low metabolism and faster ageing

Walking is widely regarded as one of the easiest and most effective ways to stay active, manage weight and support overall wellbeing. However, a fitness coach has warned that relying only on walking — without any form of strength training — may harm long-term health.

Fitness and nutrition coach Surabhi, who trains Indian women overseas, shared insights on social media explaining why walking alone is not enough to maintain a strong, resilient body. According to her, skipping strength training can gradually weaken muscles, strain joints and slow down metabolism, even if body weight appears stable. 

What happens if you only walk and skip strength training

The coach explained that while walking improves endurance and cardiovascular health, it does not provide enough stimulus to preserve muscle mass. Over time, this can lead to multiple health issues:

• Muscle weakness: Without resistance training, the body slowly loses muscle, even if the weighing scale shows no major change.

• Slower metabolism: Muscle plays a key role in calorie burning. Less muscle means lower energy expenditure.

• Joint strain: Weak muscles force joints like knees, hips and the lower back to absorb more daily stress.

• Reduced daily strength: Simple tasks such as lifting, carrying or standing up become more tiring.

• Faster ageing: Muscle and bone loss increase with age, and strength training is one of the most effective ways to slow this process.

  How to balance walking with strength training

  The coach recommends incorporating strength training two to three times a week, even if the sessions are short. She advises focusing on compound movements such as squats, pushes, pulls and hinge exercises.

  Walking, she adds, should still be part of a routine — but mainly for steps, recovery and overall activity rather than as the only form of exercise. Adequate protein intake is also essential to support muscle repair and strength gains.

  Disclaimer: This report is based on user-generated content from social media. The claims have not been independently verified. This article is for informational purposes only and should not replace professional medical advice.