the blog

welcome to 


March 31, 2022

Is 10k Steps Useful for Weight Maintenance and Health?

is 10k steps useful for weight maintenance by Annie Miller

In the years 2020 and 2021, hitting 10,000 steps a day became a goal for many Americans. When you combine watches that track activity with a global pandemic, perhaps that’s what you get?

Here’s the deal…It’s a metric that has no backing. To my knowledge, 10k steps is not associated with any level of health.

But that doesn’t mean it’s not a valid or worthy daily goal for movement. I’m down for it, depending on the relationship someone ties to hitting 10k steps.

Creep the swipe graphic below for my consolidated thoughts on hitting 10k steps.

Do you need to be getting 10k steps per day?

Walking is great for humans – gets you off your butt mid day, increases circulation, and can aid in digestion and insulin regulation post meal. Increased blood flow is rarely a negative for the mind and body overall.

These watches we all wear – Polar, Fitbit, Garmin, Apple, Samsung – we can gain some insight even if we’re not hitting ten thousand steps every day. If you’re only getting 3k steps per day you’re probably living a pretty sedentary life. And perhaps you could do with a few daily walks to get you up towards 7-10k.

But also, there are other forms of activity that benefit the body and maybe don’t register as “steps.” I also must point out I am not aware of the error rate on these devices. To the first point, on days I’ve done cardio and an upper body lift, sometimes I won’t even hit 10k. Does that mean I’ve failed at being active? No.

Take the 10k steps goal and any tracking device with a grain of salt.

It’s the big picture. Is hitting 10k steps better for me than cardio and upper body resistance training. Absolutely not.

Lift your weights, get up and move throughout your day if you can.

P.S. yes, I bobbleheaded myself for this photo 😂 felt right

If you want to get strong, enjoy your workouts and make #educatedgains, then get on the Built by Annie waitlist. 

Join my mailing list for weekly blog and podcast updates. You may or may not get VIP discounts as well. Just saying. Join the fam!

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)