Forget the 10K Step Rule: Here’s How to Find Your Perfect Step Count
PSA: Walking is one of the most underrated tools for overall health, longevity, and even fat loss. But before you go jumping straight to 10K steps a day, let's talk about how to actually make step goals work for you—without burning out or feeling overwhelmed.
💡 In this post, we’ll cover:
✔ Why step count matters—beyond just "burning calories"
✔ How to find your personal step count baseline before setting new goals
✔ How to increase your step count the right way (without overdoing it)
✔ Step count myths & facts you need to know
✔ Real-life example: How my clients hit their step goals—including a 5-mile Stillwater loop walk!
✔ A strategy for desk workers & busy lifestyles (because let’s be real—most people aren’t on their feet all day)
Why You Should Be Walking More
Walking isn’t just about getting your heart rate up—it’s about overall movement, longevity, and daily activity levels. Even if you lift weights or hit the gym regularly, walking adds another layer of benefits you don’t want to miss.
📌 Health Benefits of Walking:
✔ Supports heart health—reduces the risk of heart disease
✔ Improves lung function & circulation
✔ Helps manage cholesterol & blood pressure
✔ Boosts insulin sensitivity & blood sugar control
✔ Eases joint pain & supports mobility
✔ Strengthens immune function—fewer sick days!
✔ Increases energy & mood—instant stress relief
✔ Improves digestion & sleep quality
✔ Reduces risk of certain cancers
✔ Enhances creativity & mental clarity
✔ Supports weight loss & metabolic health
📌 Bottom Line:
More daily movement = better overall health. And it doesn’t mean you need to dedicate hours to long walks—it’s about being more intentional with the steps you’re already taking.
How to Find Your Weekly Average Step Count
Before you set a new goal, you need to know your baseline—aka, your current step average without trying to add extra movement.
📌 How to Track Your Baseline:
✔ Go about your normal routine for 5-7 days and track your steps.
✔ If you never go for intentional walks, we want that number to reflect your normal habits.
✔ If you always take a 30-minute walk, that stays—it’s already part of your routine.
Example: Let’s Find Your Starting Point
📌 Step 1: Track your normal daily movement for a full week. Let’s say your average is 5,500 steps per day.
📌 Step 2: Increase next week’s goal by 1,000 steps per day (so aim for 6,500 daily).
📌 Step 3: Stay at that new step count for a couple of weeks before increasing again.
📌 Step 4: If your goal is fat loss, and progress stalls, bump your steps up another 1,000–2,000 per day and reassess.
💡 Key takeaway: You don’t need to jump straight to 10K steps. Start where you are and build up gradually.
How to Increase Your Step Count Without Overcomplicating It
Adding steps doesn’t mean taking hour-long dedicated walks every day. It’s about being intentional with movement.
📌 Easy Ways to Add More Steps to Your Day:
✔ Start or end your day with a 20-30 minute walk
✔ Take a walking lunch break instead of scrolling on your phone
✔ Park farther away in parking lots
✔ Walk to nearby destinations instead of driving
✔ Take the stairs instead of the elevator
✔ Walk during phone calls (habit stack: phone + movement = easy win!)
✔ Pace while watching TV (a client of mine swapped snacking for stepping—game changer!)
✔ Plan walking meetups with friends or family for accountability
💡 Fun Fact: The average person takes 1,000 steps per 10 minutes of walking—so if your goal is 8K steps/day, that’s just about 80 minutes of movement spread out over the day.
When 20K+ Steps a Day Works Against You
For Fat Loss: If you’re walking that much every single day, your body adapts to that level of movement. This means you’ve essentially set your maintenance calories to require a high level of activity. When weight loss stalls, you may feel like you need to do even more, but at a certain point, you run out of room to increase activity. Instead of walking more, focusing on food intake adjustments is often a smarter and more sustainable way to create a calorie deficit.
For Muscle Gain: Constant movement, especially at very high step counts, can actually make it harder to build muscle because:
Your body is burning through calories that could be used for muscle growth and recovery.
It can put additional stress on your body, impacting recovery from strength training.
If you’re walking too much, it can interfere with leg muscle recovery, making it harder to push heavy in lower body lifts.
For Energy & Recovery: More movement isn’t always better—if you're walking 20K+ steps daily and feeling exhausted, struggling with recovery, or plateauing in the gym, you may need to pull back.
Personal Story: Stillwater Loop & My Clients’ Step Goals
A few of my clients and I recently met up outside of the gym to walk the 5-mile Stillwater Loop together. One wore a weighted vest, some powered through it quickly, and others walked the longest distance they ever had in one go!
📌 The key takeaway?
✔ Everyone had different fitness levels but found a way to make it work.
✔ We all had different step goals but prioritized movement in a way that fit our needs.
✔ It was a great way to add variety to our steps—group walks = more fun & motivation!
📌 For my fellow Minnesota locals: If you’re looking for a great loop, the St. Croix River Loop in Stillwater is a perfect walking route!
I’ll definitely be planning more client step meetups—so stay tuned.
A Step Strategy for Desk Workers & Busy Lifestyles
(Because let’s be real—most people aren’t on their feet all day!)
If you work a desk job from 8-4 or 9-5, getting in movement can feel like a challenge—but it’s 100% doable with a little strategy. Instead of trying to hit 8K+ steps all at once, break it up throughout the day.
Here’s how a desk worker can structure their day to hit their step goal:
✔ Before Work: Start Strong (1,500+ steps)
Get up 15-20 minutes earlier and take a quick morning walk. This sets the tone for the day.
If mornings feel rushed, walk around while making coffee or take a few laps inside.
✔ Mid-Morning Movement Break: 5-10 Minutes (1,000+ steps)
After sitting for a couple of hours, stand up and move.
Walk to grab water, take a lap around the office or house, or do a few standing stretches.
✔ Lunch Break Walk: 15-20 Minutes (2,000-3,000 steps)
Instead of scrolling on your phone, head outside for a short walk.
If time is tight, eat first, then walk for 10-15 minutes.
✔ Afternoon Reset: Quick 10-Minute Break (1,000+ steps)
Feeling the afternoon slump? Instead of reaching for more caffeine, move!
If possible, use a walking pad at your desk while answering emails or calls.
✔Errands & Daily Activities: Park Further Away (1,000+ steps)
Small changes add up! Park at the far end of the parking lot, take the stairs instead of the elevator, or walk to grab your mail.
✔Post-Work Walk: Decompress & Move (2,000+ steps)
A 15-30 minute evening walk is a game-changer for stress relief, digestion, and overall movement.
If you’re short on time, a quick 10-minute walk after dinner still counts!
✔Evening Steps While Multi-Tasking (1,000+ steps)
Pair walking with habits you already do:
Walk while on phone calls.
Pace the house during TV shows instead of sitting the whole time.
Clean up the kitchen while getting in steps.
📌 Total Steps Goal: 8,000+ Steps
Morning Walk: ~1,500 steps
Mid-Morning Break: ~1,000 steps
Lunch Walk: ~2,500 steps
Afternoon Break: ~1,000 steps
Errands & Parking Further: ~1,000 steps
Evening Walk: ~2,000 steps
Multi-Tasking Steps: ~1,000 steps
This strategy proves that hitting your step goal doesn’t mean finding extra time—it means being intentional. Walking pads, breaks throughout the day, and small changes like parking further away all add up.
Step Count Myths & Facts
🔹 Myth: You have to hit 10K steps per day for it to “count.”
💡 Fact: Even 6,000–8,000 steps per day has significant health benefits.
🔹 Myth: Lifting weights replaces the need for daily steps.
💡 Fact: Strength training is important, but daily movement is still key for metabolic health.
🔹 Myth: If you can’t take a long walk, it’s not worth it.
💡 Fact: ALL movement counts. Grocery shopping, house cleaning, and walking the dog all add up!
Take Action: Start Where You Are & Build Up
📌 Step 1: Find Your Baseline – Track your normal step count for a week.
📌 Step 2: Increase Gradually – Add 1,000–2,000 steps per day and reassess after a couple of weeks.
📌 Step 3: Be Intentional – Incorporate small changes (walking meetings, parking farther, moving while watching TV).
📌 Step 4: Make It Work for Your Life – Whether it’s group walks, treadmill time, or simply being more active, find what works for you.
💡 Bottom Line: It’s not about perfection—it’s about consistency. If you’re moving more today than you were yesterday, you’re on the right track.
➡ Now it’s your turn! Drop a comment:
✔ What’s your daily step goal?
✔ What’s your go-to way to sneak in extra movement?
Let’s keep stepping forward—one step at a time! 🚶♀️🚀
