How to Combine Walking With Two Strength Sessions a Week

ByAndy Kenny

Walking is excellent for your heart, mood and daily energy. Strength training keeps your muscles, bones and joints working well, especially as you get older. Together they cover the main recommendations in the HSE physical activity guidelines: at least 150 minutes of moderate activity a week, plus muscle-strengthening activity on at least two days.

A sample week

  • Monday: 30-minute brisk walk + strength session A (20–30 minutes)
  • Tuesday: 30-minute walk
  • Wednesday: rest or easy walk
  • Thursday: 30-minute brisk walk + strength session B
  • Friday: 30-minute walk
  • Saturday: longer walk (45–60 minutes)
  • Sunday: rest

Leave at least one day between strength sessions so your muscles can recover.

Strength session A

Do 2–3 rounds. Rest about a minute between rounds.

  • Sit-to-stand from a chair (squat): 8–12 reps
  • Wall or incline press-up: 8–12 reps
  • Glute bridge: 10–15 reps
  • Bent-over row with a backpack or water bottles: 8–12 reps each side
  • Plank on knees or toes: 20–30 seconds

Strength session B

  • Step-ups on the bottom stair (holding the rail): 8–10 each leg
  • Split squat (holding a chair for balance): 8–10 each leg
  • Shoulder press with water bottles or light dumbbells: 8–12 reps
  • Bird dog: 6–8 each side
  • Side plank on knees: 15–20 seconds each side

How hard should it feel?

Finish each set feeling you could have done 2–3 more good reps. When the top of the rep range feels easy for two sessions in a row, make it harder: add a rep, slow the lowering phase, add a little weight or add a round.

Walk and lift on the same day?

Yes. Many people find it easiest to do the strength session straight after a walk, when they are already warm. If time is short, two 15-minute strength sessions still count.

Equipment

You can start with bodyweight, a chair, a step and household items. Later, a set of adjustable dumbbells or resistance bands adds more options without taking much space – see this guide to setting up a small home gym on a budget.

Safety

  • Move slowly and with control; stop if anything feels painful (not just effortful).
  • Keep breathing – do not hold your breath while lifting.
  • If you have back, knee or heart problems, check with your GP or physiotherapist first.

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