For women 40+ who would rather not do this alone.

Short answer

The 3-Day Walk & Water Challenge is a walking challenge built for women over 40. Your step goal fits your body, joints and week as they are now. You walk with a team of two to four, drink your water, and see the Friday winners. Many women use it as their first step toward losing weight.

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First two rounds free · teams of 2–4 · a new round every Tuesday

By Coach Josh · Get Your BMR

3 sources · Reviewed October 20, 2026

The short version

  • Goals sized to your body & your week today
  • A team of women who notice when you show up
  • Not a diet or a medical program; results vary
Illustration: a confident woman in her forties with grey-streaked hair walking under autumn trees.

Free interactive tool

Build a finishable three-day plan

Choose a comfortable starting walk and get a gradual three-day schedule.

What changes after 40

Midlife brings real changes. The Menopause Society notes that weight and where the body stores fat can shift in these years, and it recommends 150 minutes of moderate aerobic activity a week plus strength training twice a week.

Walking is one of the easiest ways to reach that aerobic part, because you can repeat it on busy weeks.

Goals that fit your week as it is

Work, kids, aging parents, sleep that isn’t what it was. Your step goal starts from your own recent average, not a number someone else picked. On a hard day, a shorter walk still counts.

Walking with women who get it

You walk on a small team of two to four, teams rank on their average, and Coach Josh walks every round too. Nobody needs to be the fastest walker; everyone needs to show up.

Walk it with a team this week

Join a team of 2–4, walk & drink your water Tuesday to Thursday, and see the winners Friday.

Download for iPhone Get it on Android

First two rounds free · teams of 2–4 · a new round every Tuesday

The 3-Day Walk & Water Challenge

How a round works

  1. 1. Join a team

    Two to four of you on one team: a friend’s, your own, or one you join in the app. Your team gets a name, a crest & a spot on the live leaderboard.

  2. 2. Walk + water, 3 days

    Tuesday, Wednesday & Thursday. A step goal & a water goal sized to where you are today. The board updates as you walk & closes Thursday at midnight, Arizona time.

  3. 3. Friday winners

    Friday morning the results go up. The winning team’s card glows gold, badges land beside names on the board, and a new round starts Tuesday.

Bigger isn’t better. Teams rank on their AVERAGE.

A team’s score is its average per woman, not its total. So two friends can beat a team of four, and every walker’s day counts the same. When one of you goes quiet, the others notice & send a nudge in team chat.

The Walk & Water team card: team name and crest, team level, the average steps per woman, and each teammate’s steps and glasses of water.
Your team card. The big number is the average per woman.
The Walk & Water leaderboard: your rank this week, steps, glasses of water, day streak, and the 3-day challenge rankings.
The live leaderboard. Solo, team & global ranks for this round.

Build the plan around your week

Comfortable minutes, a route you know, supportive shoes, and a quick check the next morning before adding anything.

  1. Pick your best window

    Walk when interruptions & energy dips are least likely, even if that window is short.

  2. Check in with your body

    Keep a pace you can talk at. Change the route, surface or length if something feels off.

  3. Let tomorrow decide

    Feel normal the next day? Repeat it. Need less? Do less. Showing up is the win.

Questions

Can a walking challenge help me lose weight?

Many women use it as their first step toward losing weight: walking every day & drinking your water is a habit you can keep. It is not a diet or a medical program, and results vary from woman to woman. Your free BMR estimate shows what your body burns at rest, a useful place to start.

Should everyone use the same step goal?

No. Your goal should start from your own recent activity & comfort.

What if walking is painful?

Stop and check with a clinician. This page cannot assess pain or individual medical needs.

Sources

Written by Coach Josh and checked against these sources on October 20, 2026. General information, not medical advice.

Show all 3 sources
  1. The Menopause Society — MenoNote: Midlife Weight Gain
  2. CDC — Adult Activity: An Overview
  3. Paluch et al. (2022). Daily steps and all-cause mortality. The Lancet Public Health
Coach Josh

Who writes these guides

Coach Josh

Professional trainer since 2018 · ISSA & NCCPT certified · Creator of Get Your BMR & the Walk & Water Challenge (BodyByReason)

I’m Josh. I built Get Your BMR so you could see what your body burns at rest, & I built Walk & Water so you’d have somewhere to use it with people who notice when you show up.

I walk every round too: same board, same three days, on my own team. I don’t always win. Tap Chat with Coach in the app & it’s me who answers.

About 7 in 10 women who finish a round come back & play the next one.

Walk & Water app data, 73 finishers, snapshot October 19, 2026.

Start this week’s round

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First two rounds free · teams of 2–4 · a new round every Tuesday

Not sure where to start? Get your number first

Related guides

Get Your BMR is Coach Josh’s free calculator. The 3-Day Walk & Water Challenge is where you put the number to work, and it runs inside the APEX: Walk & Water app on iPhone and Android.