So… Do You Really Need 10,000 Steps a Day?

I get this question all the time:

“David, do I really have to hit 10,000 steps a day? What if I’ve only got time for 6,000?”

Great question—and the real answer? It depends.

See, everyone’s life setup is different. If you’re a delivery guy walking routes all day, 10k is nothing. But if you’re glued to a desk and commute by car, even 4,000 might feel like a stretch. That’s okay.

The good news? There’s solid research to help you find a step goal that works for you—and it doesn’t have to be all or nothing.

Step 1: Know Your Starting Line

Before you set some magic number, figure out your baseline. Track your steps for a week using your phone, a cheap pedometer, or one of those wrist gadgets.

Let’s say you average 4,000 a day—that’s your starting point.

Now, don’t try to jump straight to 10k from there. That’s like trying to deadlift double your bodyweight without ever touching a barbell. Instead, bump it by 1,000 to 2,000 steps a day. Hit that new number consistently for a week or two, then bump again.

That kind of gradual climb? It sticks. And it builds confidence.

This is what I did after a stubborn Achilles flare-up. I went from limping through 2,000 steps to casually hitting 8,000 a few weeks later—no rush, no stress. Just consistency.

What the Science Says

A big study published in the International Journal of Behavioral Nutrition and Physical Activity shows daily step needs range from 4,000 to 18,000 depending on the person. That’s a massive spread.

So where does the popular 10k target come from? Right in the middle. It’s a solid, round goal that’s achievable for many healthy adults. Not too easy. Not unrealistic. Just enough to get your heart rate up, your joints moving, and your mood boosted. That’s why I like it.

But if you’re older, injured, or just getting started, guess what? 6,000–8,000 is still awesome.

One of my coaching clients, a 72-year-old guy recovering from knee surgery, started at 3,000. He worked up to 7,000 using a cane, and he felt like a beast. That was his 10k.

Minutes vs. Steps (Yeah, It Matters)

If you’re wondering how steps stack up to “official” exercise guidelines—like the CDC’s recommendation of 150 minutes of moderate activity per week—it actually shakes out to about 3,000 steps a day minimum. Surprised?

That’s because regular life (grocery shopping, stairs, chasing your dog) already racks up steps. So if 10k sounds scary, don’t panic. You don’t need to hit it every day to be healthy.

But if you’re able and want more from your fitness—more stamina, better sleep, mental clarity, that “I’m getting stronger” feeling—shoot for 8k to 10k as your sweet spot. That’s where most people start to feel big changes.

Think About Your Life

Here’s the deal: your walking goal should fit your life, not stress you out.

If you’ve got three kids and a full-time job, maybe 6,000 a day plus a weekend hike makes more sense. Or maybe you aim for 10k on non-gym days. That’s the beauty of step goals—they’re flexible.

Your job, schedule, mood, and even the weather affect your steps. That’s normal. Don’t treat your fitness tracker like a judge. It’s just a tool.

So… What’s a Good Goal?

Here’s what I recommend to clients—and what I follow myself:

1. Find your average.
2. Add 1,000–2,000 steps.
3. Hold that line for a couple of weeks.
4. Bump it up again.

Repeat that process. You’ll be amazed at how doable 10,000 becomes when you build to it gradually.

What used to feel impossible becomes your new normal. That’s a powerful shift.

And always—always—listen to your body. If your feet hurt or you’re dead tired, it’s okay to dial back. Long-term progress beats daily perfection.

Where Do You Stack Up? (Step Level Breakdown)

• Less Active: Under 5,000/day
  You’re not alone here. I used to hover around this zone when I was overtraining and working from my laptop nonstop. It’s a starting line—not a life sentence.
• Somewhat Active: 5,000–7,500/day
  This means you’re getting some decent movement—maybe walking the dog or doing household chores—but still not enough to call it “active.” You’re in the “building phase.”
• Active: 8,000–10,000/day
  Now we’re talking. This is where movement becomes part of your day. Maybe you walk to work, or squeeze in a few 15-minute walks. I like this zone for most runners on easy/recovery days.
• Highly Active: 10,000+/day
  You’re probably training regularly or have a very mobile job. Nurses, delivery folks, runners—we live here. Just remember, more isn’t always better. Mix in strength and rest, too.

These aren’t rigid rules—they’re rough guidelines. I once had a week where I averaged 15,000 steps a day prepping for an ultra. Then the week after, I was sore and dropped to 6,000. It happens.

Real-Life Story

A friend of mine was averaging just 3,500 steps a day. She wanted to level up but 10k felt like Everest. So we aimed for 6,000.

She walked after lunch and again after dinner. A month later, she was doing 9,000 regularly. Then one day—bam—10,001 steps. She screenshotted it and texted me: “I made it!” I could feel the pride through the screen.

Now she floats between 8,000–10,000 daily and feels energized, confident, and way less anxious. She didn’t overhaul her life. She just built, step by step.

Final Word

Don’t let some number on your watch boss you around. Step goals are there to help you, not haunt you.

Use them to track progress, spot trends, and celebrate milestones—but don’t obsess. Pay more attention to how you feel.

Are you sleeping better? Less winded walking uphill? Less stiff after sitting?

That’s the good stuff.

Your Turn

So… what’s your daily step count look like lately? Where do you want it to be in a month?

Let me know. Let’s walk this one out—together.