Forget 10,000 Steps—Here’s How Many You Actually Need (and Why It Works Better)

Ever start a walking plan and quit by week two?
You’re not alone. The reason most people quit their fitness goals is that they set the wrong goal – usually too high, too fast.

Perhaps it was 10,000 steps a day. Sound familiar? Let’s fix that.

In this blog, I’ll teach you how to set the right step goal for you—one that’s not only achievable, sustainable, and scientifically proven to be more effective in the long term. We’re combining neuroscience, behavior change psychology, and the mighty 85% Rule to get you stepping your way to real, meaningful results.

Why Walking Works (and Why 10K Isn’t a Magic Number)

Walking for weight loss is one of the most underrated fat-burning, health-boosting activities on the planet. It lifts your mood, increases metabolism, and even improves insulin sensitivity (DiPietro et al., 2019, Journal of Aging and Physical Activity).

But here’s the thing: 10,000 steps a day is a marketing myth – not a scientific benchmark.

In fact, recent studies show substantial health benefits at much lower step counts:

• Walking as few as 7,000 steps a day is linked to a 70% lower risk of mortality for adults aged 38–50 (Paluch et al., 2021, JAMA Network Open).

So if 10K steps seems out of reach, don’t sweat it. Let’s hone in on what actually works for you.

The 85% Rule: Your Sweet Spot for Sustainable Success

What Is It?
The 85% Rule says that your intensity should feel challenging – but not overwhelming. You want to push yourself enough to grow without triggering burnout or failure.

Elite performers (athletes, musicians, military professionals) train at around 85% exertion intensity for maximum long-term outcomes. It’s considered the “Goldilocks zone” for both progress and consistency (Lee et al., 2016, Frontiers in Psychology).

How to Determine Your Own Step Goal: 5 Simple Steps

Step 1: Begin Where You Are
Monitor your average daily steps with your smartphone or wearable for one week. Don’t change anything—just observe.
Example: You average 4,000 steps per day.

Step 2: Apply the 85% Rule
Now consider: What number would challenge me slightly, but still feel doable five to six days a week?
Your new target = baseline + 15–25% increase.
Example: 4,000 steps + 20% = 4,800 steps/day
If it feels attainable, that’s your new daily goal.

Step 3: Make Progress Every 1–2 Weeks
If you’re consistently reaching your target, increase by 10–20% every 1–2 weeks.
Such a progressive approach generates a rewarding neurochemical cycle of accomplishment that fuels motivation (Lally et al., 2010, European Journal of Social Psychology).

Step 4: Embrace “Step Snacks” Throughout Your Day
Walking throughout the day doesn’t have to happen all at once. Break it up:

• Take a 5-minute walk after each meal.
• Walk during phone calls.
• Park farther away or take the stairs.

These mini walks help regulate blood sugar and reduce fat storage (Colberg et al., 2016, Diabetes Care).

Step 5: Anchor to a Higher Purpose
Tie your step goal to something deeper:

• “I walk to enhance energy so I can play with my children.”
• “I walk to clear my head and relieve stress after work.

When your goal has emotional meaning, behavior change sticks.

Bonus: Use Tech Wisely

To help measure your success, use an app:

• Track your trends
• Set reminders to move
• Reinforce streaks (hello, dopamine boost!)

Bonus Tool: The Walking Pad That Made All This Possible

I purchased my very first SPERAX walking pad from Amazon in early 2024—and trust me, I’ve racked up millions of steps on it since.

It’s small, inexpensive, and quiet enough to use while working. It also has a 340-pound capacity limit.

At about $150, it’s one of the best wellness investments I’ve ever made—and I’ve more than doubled my daily steps since I got it. 

Click here to check out the SPERAX walking pad on Amazon. https://amzn.to/4iit40X 

Final Thought

The right step goal is the one you can do consistently—not the one that seems good for Instagram.
Start small, build smart, and let that 85% rule guide your path.

You don’t need 10,000 steps to transform your life.
You just need one more than you had yesterday.