10,000 Steps: Marketing Myth or Fitness Must?

10,000 steps a day. It's the golden number everyone's chasing.

Your Fitbit nags you about it. Your Apple Watch celebrates when you hit it. Influencers post their step counts like it's a badge of honor.

But here's the thing: 10,000 steps wasn't based on science. It was a marketing campaign.

In 1965, a Japanese company launched a pedometer called "Manpo-kei" which translates to "10,000 steps meter." The number wasn't backed by research—it just sounded good.

Sixty years later, we're still chasing it.

After 13+ years of training clients, here's what I've learned: 10,000 steps can be great. But it's not magic, and it's not necessary for everyone.

Where the 10,000 Steps Goal Came From

In the 1960s, Japan was getting ready for the Tokyo Olympics. A company wanted to capitalize on the fitness craze, so they created a pedometer.

The name? Manpo-kei. The marketing? Walk 10,000 steps a day.

That's it. No studies. No research. Just a catchy number that stuck.

Fast forward to 2025, and Fitbit, Apple Watch, and every fitness tracker on the market defaults to 10,000 as the daily goal.

What the Science Actually Says

Since the 10,000-step myth went mainstream, researchers have studied whether it's actually necessary. Here's what they found:

1. 7,000 Steps Might Be Enough

A 2025 study published in The Lancet looked at 31 studies and found that people who walked 7,000 steps per day had:

• 47% lower risk of all-cause mortality
• 25% lower cardiovascular disease risk
• 38% lower dementia risk

The benefits plateaued after 7,000-8,000 steps for older adults and 8,000-10,000 for younger adults.

Translation: You don't need 10,000. You just need to move consistently.

2. Some Say It's a Waste of Time

Biochemist Rhonda Patrick recently said on a podcast: "10,000 steps should be replaced with 10 minutes of vigorous exercise a day."

Her point? Walking 10,000 steps takes 60-90 minutes. You can get better cardiovascular benefits from 10 minutes of sprints or cycling.

She's not wrong—but she's also not considering that most people aren't doing vigorous exercise at all.

3. Even 4,000 Steps Helps

Studies show that just 4,000 steps per day reduces the risk of premature death compared to being sedentary.

Every step counts. You don't need to be perfect.

When 10,000 Steps Works

Despite the arbitrary origin, 10,000 steps can be a great goal for certain people.

1. If You're Sedentary

If you sit all day at a desk job and don't exercise, walking 10,000 steps is a game-changer.

It gets you moving, burns calories, and improves cardiovascular health without requiring a gym membership.

2. If You're Trying to Lose Weight

10,000 steps burns about 300-500 calories depending on your weight and pace. That's a significant calorie deficit if you're consistent.

Combined with a solid diet, it works.

3. If You Don't Lift Weights

If you're not doing strength training, walking is one of the best low-impact ways to stay healthy.

It's joint-friendly, sustainable, and accessible to almost everyone.

4. If You Like Simple Goals

Some people thrive on clear, measurable targets. 10,000 steps is easy to track and gives you a sense of accomplishment.

If it motivates you, use it.

When 10,000 Steps Isn't Enough

Now here's where the 10,000-step obsession falls short.

1. Walking Isn't Strength Training

Walking doesn't build muscle. It doesn't make you stronger. And it doesn't improve bone density like lifting weights does.

If all you do is walk, you're missing out on the most important aspect of fitness: building and preserving muscle.

2. Pace Matters More Than Steps

You can walk 10,000 steps at a slow, leisurely pace and barely elevate your heart rate.

Or you can walk 5,000 steps at a brisk pace with incline and get better cardiovascular benefits.

Intensity > volume.

3. It Takes a Long Time

10,000 steps takes 60-90 minutes for most people. That's a lot of time.

If you're busy, 30 minutes of strength training or HIIT might give you better results in less time.

4. It Doesn't Replace Real Exercise

Walking is great for general health. But it's not going to give you the body composition, strength, or fitness level you want.

You need to lift, sprint, or do something with intensity.

My Take: Use Steps as a Baseline, Not a Goal

Here's what I tell clients:

Don't make steps your only goal. Make them a baseline.

If you're lifting 3-5 days per week, you don't need to stress about hitting 10,000 steps every day. You're already training hard.

But if you're sitting all day and barely moving, walking 7,000-10,000 steps is a great way to improve your health without overwhelming yourself.

Here's My Framework:

• Sedentary (no exercise): Aim for 7,000-10,000 steps per day
• Lifting 3-5x per week: 5,000-7,000 steps is plenty
• Desk job but lifting: Get 5,000+ steps to offset sitting
• Physically active job: You're already moving—don't stress about step counts

Better Than 10,000 Steps: Actual Training

If you want results, here's what matters more than step counts:

1. Strength Training 3-5x Per Week

Building muscle is the best thing you can do for long-term health, body composition, and metabolism.

Walking won't build muscle. Lifting will.

2. High-Intensity Cardio 1-2x Per Week

Sprints, HIIT, or hard conditioning work will improve your cardiovascular fitness faster than hours of walking.

3. Daily Movement (Non-Exercise)

Take the stairs. Park farther away. Stand while working. These small actions add up without requiring hours of dedicated walking.

4. Consistency Over Perfection

Walking 5,000 steps every day is better than walking 10,000 once a week and zero the rest of the time.

How to Use Steps Smartly

If you like tracking steps, here's how to make it work for you:

1. Use Steps as a Habit Tracker

Don't obsess over the number. Use it to ensure you're moving daily.

If your tracker says 2,000 steps at 3pm, take a walk. If it says 8,000, you're good.

2. Add Intensity

Walk faster. Add incline. Carry weight. This makes your steps more effective.

3. Don't Prioritize Steps Over Lifting

If you have to choose between lifting weights and walking 10,000 steps, lift.

You can always get steps in later.

4. Don't Restart If You Miss a Day

Some people stress about hitting 10,000 every single day. That's exhausting.

If you miss a day, move on. Consistency over time > perfection every day.

The Bottom Line

10,000 steps is a good goal if you're sedentary and not training. It'll improve your health, help with fat loss, and keep you active.

But it's not magic. It's not backed by science. And it's not necessary for everyone.

If you're lifting weights, doing HIIT, or already active, don't stress about hitting 10,000 steps. Focus on what actually matters: building strength, intensity, and consistency.

Steps are a tool. Not a requirement.

CJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.