Whether you’re just starting out or already tracking daily steps, knowing the best walking speed for weight loss over 50 is never a bad idea—especially since it’s such a pleasant surprise.
Contrary to popular belief, walking faster and tiring yourself out doesn’t necessarily lead to greater weight loss. A 2022 University of Michigan study published in Nutrients sought to answer this exact question, tracking 42 sedentary postmenopausal women aged 50 to 70.
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The Best Walking Speed for Weight Loss After 50, According to Science
For the study, each woman walked three miles, four days a week, for 15 weeks—either at a slower pace (3.4 mph) for about 54 minutes or a faster pace (4.1 mph) for about 45. The surprising result? The slow walkers lost more total body fat and gained more lean body mass over time.
As for what this means? How fast you walk isn’t as important as how long you walk—especially for women over 50. As children’s tales taught us long ago, slow and steady really does win the fat-loss race. According to this study, when it comes to losing belly fat, consistency and calorie burn matter more than speed.
But do these findings hold up in real life? That’s what Parade decided to find out. Ahead, we asked trainers and nutritionists everything to know about the best walking speed for weight loss and fat burn, what they think of the study’s findings and the best way to burn fat for women over 50. Here’s what they had to say.
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How Slower Walking Leads to More Fat Burn (and Muscle Gains)
First things first: Why did slower walking result in more fat lossand lean muscle gains in the study participants? According to Emily Stern, a fitness coach, competitive bodybuilder and co-founder of the personal training program Fit Responder, the answer is all about energy efficiency and recovery.
“Slower, longer walking sessions allow the body to tap into fat stores more efficiently, especially in individuals with higher starting body fat levels,” she explains. “It’s less taxing on the joints and nervous system, which means people can stay more consistent and recover faster between sessions. Over time, that consistency leads to better overall fat loss.”
As for the surprising lean mass gains in the arms and legs? Don’t underestimate the power of form. “Walking—especially with natural arm swing and good posture—engages upper-body muscles more than people realize,” Stern adds.
That same logic applies to women over 50, for whom sustainability is often more important than intensity. “Consistency beats intensity every time—especially for women over 50,” says Carrie Lupoli, IBNFC, a board-certified nutritionist and health coach. “We’ve been sold the lie that we need to go hard or go home, but slow and steady movement, done regularly, actually works with your body, not against it. This isn’t about drastic changes—it’s about doing something sustainable and sticking with it.”
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Why Walking Is One of the Best Workouts for Women Over 50
Weight loss after 50 can be particularly challenging—and not because women are doing anything wrong. Rather, it’s due to the hormonal shifts that occur during perimenopause and menopause, explains Elizabeth Katzman, a functional diagnostic nutrition practitioner specializing in this life stage.
“Decreased estrogen affects fat distribution and metabolism, reduced muscle mass (from natural sarcopenia) lowers metabolic rate, and joint issues—like arthritis—can make high-impact workouts harder,” Katzman says.
That’s exactly why walking stands out as a top choice. “Whether you’re perimenopausal or post-menopausal, walking is one of the best forms of exercise you can add to your daily routine,” adds Emily Schofield, CPT, a certified personal trainer and regional gym manager at Ultimate Performance Los Angeles. “It helps manage the symptoms that wreak havoc as estrogen levels drop.”
Those symptoms go beyond the physical. “A drop in estrogen can impact insulin sensitivity—which increases appetite and cravings—along with dopamine and serotonin production, which affects your mental health,” Schofield continues. “You may also experience sleep disturbances, brain fog, loss of muscle mass and even bone loss.”
It’s a lot—but walking can help. “All of these hormonal and metabolic changes can be a witch’s brew when it comes to weight gain,” she says. “But regular exercise, especially something as sustainable and joint-friendly as walking, combined with good nutrition, is key to managing symptoms and preventing belly fat accumulation.”
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What’s the Best Walking Speed for Weight Loss, Really?
“You don’t need to power-walk to see results,” Lupoli reiterates. “A steady, comfortable pace that gets your heart rate up slightly—think brisk but conversational—is enough when fueling your body and your mind at the same time.”
Translation? “For maximum weight loss and fat burning benefits, consider walking at 2-3 mph (a conversational pace) for fat burning, 3-4 mph for cardiovascular benefits and occasionally at 4+ mph or adding inclines for greater calorie burn,” adds Katzman.
If you want the best of both worlds, however, Schofield suggests adopting an “intermittent” speed walking approach. “While slow walking is effective, incorporating occasional brisk walking sessions can boost calorie expenditure and cardiovascular health,” she says. “Alternating between slow and brisk walking can provide a balanced approach, enhancing both fat burning and overall fitness.”
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How Often to Walk—and for How Long
As the study shows, how long you walk matters more than how fast—especially for women over 50. So how often should you be walking, and for how long?
“Think 30 to 60 minutes, most days of the week—and yes, slow and steady totally counts,” says Lupoli. “If you feel like mixing it up, go for it, but don’t feel like you have to speed it up. This is about building a habit you can keep up with, not burning out in week one.”
But really, it all comes down to what feels sustainable for you. “Even just a 10-minute walk, especially after a higher-carb or higher glycemic meal, can help stabilize your blood sugar,” Lupoli continues. “Blood sugar stabilization is everything—it’s the foundation for weight loss, hormone balance, energy, longevity and preventing metabolic disease. When your blood sugar is balanced, your body can actually burn fat more efficiently.”
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What Matters Most for Weight Loss
At the end of the day, one principle still rules when it comes to weight loss: calories in versus calories out. “To lose weight, you need to be in a calorie deficit—which means burning more energy than you’re taking in through food and drink,” says Schofield. “But walking burns more calories than most people realize!”
“In fact, the average person burns around 500 calories for every 10,000 steps,” she continues. “That’s about the level of daily calorie deficit needed to lose one pound of fat per week.” But don’t worry—you don’t have to hit 10,000 steps in one go.
“Short walks spread throughout the day are just as effective,” Schofield adds. “If you take 10 five-minute walks a day—that’s nearly an hour total—you might burn between 180 and 300 calories without even thinking about it.”
And don’t forget the bigger picture. For women over 50, a well-rounded, sustainable approach is key, Katzman concludes. “For this demographic, start with gentle, slower walks and gradually increase duration,” she advises. “Incorporate strength training two to three times per week to preserve muscle mass, focus on consistency rather than intensity, consider using walking poles for upper-body engagement and stability and always wear proper footwear to minimize joint impact.”
TL;DR? Slow and steady really does win the race—but so does consistency. Whether you enjoy one long, leisurely walk or prefer shorter spurts throughout the day, the key is to keep moving. That’s what makes the difference.
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Sources
- Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women. Nutrients.
- Emily Stern, a fitness coach, competitive bodybuilder and co-founder of the personal training program Fit Responder
- Carrie Lupoli, IBNFC, a board-certified nutritionist and health coach
- Elizabeth Katzman,a functional diagnostic nutrition practitioner specializing in perimenopause
- Emily Schofield, CPT, a certified personal trainer and regional gym manager at Ultimate Performance Los Angeles
