From Your Weekly Stronger · September 7, 2026
TIP OF THE WEEK
Let Your Talking Set the Pace
During your easier minutes, you should be able to comfortably chat with a walking partner. If keeping the conversation going feels difficult, slow down.
How Hard Are You Working?
- Use a 1 to 10 effort scale. This is your rate of perceived exertion, or RPE. 1 is very easy; 10 is your maximum effort.
- Easy walking: 3 to 4 out of 10. You can hold a full conversation.
- Faster walking: 5 to 6 out of 10. You can still talk, but keeping a conversation going becomes difficult.
Think Beyond the Workout
More pickleball, walking the golf course, and keeping up with the grandkids. These are great reasons to work on your endurance. What would you like to enjoy longer?
EXERCISE OF THE WEEK
Walking Intervals
Already comfortable walking for 30 minutes, three days a week, and recovering well? Try this workout. If you are still working toward that, keep building your comfortable walking routine first.
How to Do It
- Warm up: Walk easily for 5 to 10 minutes.
- Pick up the pace for 1 minute: Aim for 5 to 6 out of 10. You can talk, but conversation takes more effort.
- Walk easily for 3 minutes: Aim for 3 to 4 out of 10. Return to comfortable conversation.
- Complete 3 to 6 rounds of the faster and easier walking. Then cool down for 5 to 10 minutes at an easy pace.
Make It Work for You
Pick your route: Choose a flat, clear path or a treadmill.
Use a timer: Let it track the minutes while you walk.
Find your pace: Use your effort and breathing to guide you.
Plan your time: The intervals take 12 to 24 minutes, plus warm-up and cool-down.
Keep it flexible: Adjust your pace to how you feel that day.
Make It Easier
Start with three rounds and a small increase in walking pace. Let the talk test guide your easier minutes.
Build Up Gradually
As the workout becomes more manageable, build toward six rounds first. Then gradually shorten the easier walking from three minutes toward one.
THIS WEEK'S FOCUS
Notice How Your Pace Feels
On your next walk, check in with your breathing. Can you comfortably chat? What effort number would you give it?
Safety First
Walk on a flat, uncluttered surface. Stop if you feel dizzy, unusually short of breath, or experience pain.
Put it into practice with your trainer
Bring your questions to your next session, explore personal training at Saddlebrooke Strength, or schedule a free introductory call.