Strength training vs walking 10,000 steps: Heart doctor says you may be chasing the wrong fitness rule

The long running fitness debate over daily step counts and gym sessions has found a fresh voice on social media. US based cardiologist Dr Sanjay Bhojraj has weighed in on the question of whether strength training or walking 10,000 steps a day is better for heart health. In a recent Instagram post, the heart specialist offered a nuanced take that moves beyond rigid fitness rules and places the focus back on individual biology.

Why the 10,000 Step Rule May Be Misleading

In the video shared on Instagram, Dr Bhojraj addressed a common assumption that walking 10,000 steps is the gold standard for health. According to him, the most meaningful health benefits of walking tend to appear much earlier.

He noted in the video that research suggests benefits peak around 7,500 steps rather than 10,000. This, he added, gives people some breathing room, especially those who struggle to meet high daily step targets. The cardiologist acknowledged the value of walking but questioned the pressure attached to hitting an arbitrary number every single day.

Strength Training Gets the Doctor’s Vote

When asked to choose between walking 10,000 steps daily and strength training three times a week, Dr Bhojraj made his personal preference clear. He said he would opt for strength training performed three times a week.

According to him, resistance training plays a critical role in maintaining muscle mass, supporting bone density and improving metabolic health. These benefits become increasingly important with age, particularly for long term cardiovascular resilience. However, he was quick to add that personal preference does not translate into a universal prescription.

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A post shared by Sanjay Bhojraj MD | Functional Medicine Doctor (@doctorsanjaymd)

One Body, One Formula Does Not Exist

In the caption of the Instagram post, Dr Bhojraj stressed that fitness decisions should not be treated as one size fits all. He explained that factors such as age, recovery ability, sleep quality, stress levels, metabolic health and past injuries significantly influence how the body responds to exercise.

The cardiologist pointed out that while resistance training is essential for some individuals, others benefit more from consistent daily movement like walking. For many, walking helps reduce inflammation, restore energy levels and support overall longevity.

Sustainability Matters More Than Intensity

A key message from the post was sustainability. Dr Bhojraj emphasised that the best form of exercise is one that the body can recover from, benefit from and maintain over the long term. He encouraged people to move away from comparison driven fitness goals and instead focus on what their bodies can realistically support.

Rather than framing fitness as strength training versus walking, the cardiologist suggested reframing the conversation around recovery, consistency and personal health needs.

Dr Sanjay Bhojraj is an interventional cardiologist and a certified practitioner of The Institute for Functional Medicine. He is known for blending conventional cardiology with holistic health approaches that focus on root causes rather than symptoms alone.

He is also the founder of a wellness program that promotes evidence based lifestyle changes, including nutrition, sleep optimisation, breathwork and stress management. His work spans advanced lipid testing, genomic medicine, proteomics and epigenetics.