Walking Strong

Morning all! In today’s article, I will continue to shout truth into the ether. You see fitness trends every day on your social feeds, in your email, and hear about them from your friends. Luckily for you, some strength information is coming through right now. It is one of the single best things you can do for your health. Last week, the trending topic was interval walking from Japan! Great for getting someone moving again for the first time, or to help someone who already walks improve their health even further. But does it check off your entire health and fitness box? It sure does not.

In a world flooded with fitness fads, sometimes the most effective methods are the simplest. Enter Japanese Interval Walking, a science-backed approach that’s gone viral for its surprising cardiovascular and longevity benefits. But while walking fast-slow intervals might boost your heart health, it’s only part of the equation.

To truly future-proof your body, you need to pair movement with muscle. In this article, we break down how interval walking and strength training complement each other perfectly, and how combining the two could be the most sustainable health investment you ever make.

The Japanese Secret to Better Cardio

First developed by Dr. Hiroshi Nose and his team at Shinshu University in Japan, the now-famous “3-3 Interval Walking Method” is both simple and powerful. Here's how it works:

• 3 minutes of fast walking (around 70% of your max heart rate)

• 3 minutes of slow walking

• Repeat for a total of 30 minutes

This six-cycle pattern might sound basic, but the results are far from it. In clinical trials involving older adults, this walking method significantly improved:

• VO₂ max (a key marker for cardiovascular endurance)

• Leg strength

• Blood pressure and arterial flexibility

Even better? Participants stuck with it. Unlike many high-intensity plans that, when improperly programmed or done without guidance, can burn people out, this method is accessible for beginners, older adults, and even those recovering from injury.

Walking Alone Isn’t Enough

Walking is a fantastic form of movement. It’s low-impact, convenient, and encourages consistency. But when it comes to full-spectrum health, especially as we age, walking can’t do it all.

Here’s where it falls short:

• Muscle Loss (Sarcopenia): Without resistance training, muscle mass declines with age, leading to frailty, poor balance, and an increased risk of falls.

• Bone Density: Cardio alone doesn’t provide the loading stimulus bones need to stay strong.

• Posture & Functionality: Walking doesn’t build strength in key stabilizing muscles, such as the core, glutes, or back.

If walking improves your engine, strength training is what builds the frame. You need both.

Strength Training: The Missing Link

Adding resistance training fills in every gap that walking leaves open. When done consistently, it delivers profound benefits:

• Increased lean muscle mass

• Improved insulin sensitivity and metabolic health

• Joint protection and injury prevention

• Enhanced balance, posture, and mobility

The sweet spot? Just 2 to 4 sessions per week, focusing on major muscle groups with compound movements (like squats, rows, and presses).

And contrary to the myth, you don’t need a barbell to start. Dumbbells, resistance bands, and even bodyweight exercises (like push-ups or split squats) are incredibly effective when done with intention.

A Simple, Powerful Weekly Plan: “Walk Strong”

Ready to put this into action? Here’s a sample plan that combines Japanese interval walking with full-body strength sessions:

The Walk Strong Weekly Template

Want to keep it even simpler? Start with two walks and two strength sessions per week. Build from there.

Tools to Help You Succeed:

• Use a wearable or timer app to alternate 3-minute intervals

• Log your strength workouts to track progress

• Focus on movement quality over intensity at first

Why It Works—and Why It Sticks

The brilliance of this approach is its sustainability. You don’t need a gym, although if you're new to strength training, you should consider getting coaching. I performed air squats incorrectly for 6 months before I received coaching. You also don’t need an hour a day, but here’s a little secret: your health is worth more than an hour a day.

By combining a time-efficient cardiovascular protocol with functional strength, you’ll:

• Burn more calories both during and after workouts

• Improve heart, joint, and metabolic health simultaneously

• Build a body that not only lasts, but also performs

This is fitness for real life, not just aesthetics or Instagram-worthy workouts.

Start Today: Walk Fast, Lift Smart, Live Long

If you’ve struggled to find a rhythm that feels both effective and doable, the Walk Strong method may be your answer.

It’s rooted in science, easy to start, and scalable for life.

So lace up your shoes. Grab a kettlebell, a backpack, or your bodyweight.
Walk with purpose. Lift with intention. Repeat.

Your future self and those counting on you will thank you.

My book is still on sale! Buy it here: Fitness First!