Peer-reviewed study
Can walking build leg muscle?
Possibility of leg muscle hypertrophy by ambulation in older adults: a brief review
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.
Source details
PubMed-linked study details.
- Authors
- Ozaki et al.
- Journal
- Clinical Interventions in Aging. 2013.
- Identifiers
- PMID 23573066 · DOI 10.2147/CIA.S43837
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'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
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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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