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Peer-reviewed study

Can walking build leg muscle?

Possibility of leg muscle hypertrophy by ambulation in older adults: a brief review

FitnessNarrative review2013
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PubMed sourceMore Fitness researchHow to read the studies

Quick answer

What this study found

Ozaki et al. (2013, Clinical Interventions in Aging, PMID 23573066) reviewed whether walking can build leg muscle in older adults. Walking, jogging or intermittent running for over six months can increase leg muscle size in older adults, and daily moderate-intensity walking was linked to larger, stronger lower-body muscles. The evidence is limited to older adults.

How strong is this kind of study?

  1. Reviews of many studies
  2. Controlled trials
  3. Observational
  4. Narrative reviewsThis study

Narrative review. Heavier plates are built from more studies, so they move less when the next one lands.

At a glance

What kind of study this is

Early or limited evidence

A review, a lab study, or an analysis of collected data. Useful for direction, not strong enough to settle a question.

Design
Narrative review
Published
2013
Journal
Clinical Interventions in Aging
Reference
PMID 23573066

Source details

Who ran it, and where to read it.

Authors
Ozaki et al.
PubMedDOI

Honest limits

What this study does not prove.

This review covers older adults only. Do not extend it to younger or already-trained men without separate evidence.

Kris Oddo, NASM-CPT, in the gym
Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

Walking can add some leg muscle when you are older or starting from low activity. It does not replace lifting: walk for health and fat loss, lift to build muscle.

Ways to use it

Safe ways to apply it.

Does walking build muscle? Sometimes

Walk for health, lift for muscle

Why walking helps more after 50

Related guides and studies

Keep learning about fitness.

Fitness studiesMen Over 40Busy Guy Training Plan

FAQ

Quick questions

What is the practical takeaway from this study?

Walking can add some leg muscle when you are older or starting from low activity. It does not replace lifting: walk for health and fat loss, lift to build muscle.

What does this study not prove?

This review covers older adults only. Do not extend it to younger or already-trained men without separate evidence.

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