Table of Contents
Introduction
More women than ever are rediscovering the joy of football through walking football — a low-impact, inclusive version that welcomes complete beginners and experienced players alike, without the physical demands of traditional football.
In 2025–2026, the women’s side of the sport has seen significant growth, with more women-only sessions, dedicated leagues, and strong participation in major events like The FA Walking Football Cup and the WFA National Cup (both of which now include women’s categories from Over-40s upward). Surveys show women making up a rapidly growing portion of players, with many reporting major improvements in fitness, confidence, mental wellbeing, and social connections.
Walking football offers a safe, supportive environment that is particularly appealing to women. It is gentle on joints, adaptable to different fitness levels, and provides a wonderful social outlet — something many women say they have been missing. It is also well-suited for those navigating perimenopause or menopause, recovering from injury, or simply looking to get back into sport in a welcoming, non-intimidating way.
As part of our Complete Guide to Walking Football 2026, this page focuses on the women’s side of the game and connects you directly to hundreds of active sessions and women-friendly clubs worldwide via our global directory.
Section 1: Why Women’s Walking Football Is Booming
More women than ever are discovering walking football — and for very good reasons.
The sport removes the biggest barriers that often put women off traditional football: no running, minimal physical contact, and a welcoming atmosphere that suits all fitness levels and ages (typically 40+). Whether you’re returning to sport after years away, navigating perimenopause or menopause, recovering from injury, or simply looking for something new, walking football adapts to you.
What many women love most is the social and emotional side. It creates safe, supportive spaces where friendships form easily. Conversations flow naturally — from everyday life to deeper topics like menopause, confidence, and wellbeing. The game itself becomes a backdrop for connection, laughter, and mutual encouragement.
The growth has been remarkable. Dedicated women-only sessions are springing up across the UK and beyond, while female participation in mixed sessions and major tournaments continues to rise. Recent surveys show women making up around 43.6% of participants in some major events — a clear sign of the shift happening.
Traditional Football vs Walking Football for Women
Traditional Football vs Walking Football for Women
Which is better for women over 40, 50 & 60?
Requires running & contact
High physical impact
Often competitive
Best for younger/fitter women
Can feel intimidating
Walking only (no running)
Minimal or no contact
Very low impact
Welcoming for all ages & levels
Social and supportive
Did you know? 82.6% of players report stronger social connections and 73.8% say their mental wellbeing has improved.
Walking football is giving women a joyful, active way to reconnect with sport — and with each other.
For more on the physical and mental benefits for all older adults, see our Health Benefits of Walking Football for Seniors & Over 50s.
Section 2: Health Benefits Specifically for Women
Walking football offers women unique and powerful health benefits that go far beyond general fitness. Recent 2025–2026 research and player surveys show why so many women are embracing the sport.
Physical Benefits
Women players report improved cardiovascular health, better balance, increased strength, and sustainable weight management. Studies show female participants often have lower obesity rates compared to national averages. The game helps maintain aerobic capacity without the high joint stress of running, making it an excellent choice during perimenopause, menopause, or after periods of inactivity or injury.
Mental & Social Benefits
The social side is particularly strong for women. 82.6% of players report stronger friendships and social connections, while many experience reduced stress, higher life satisfaction, and improved mental wellbeing. The supportive environment creates space for honest conversations — whether about family, work, or the challenges of menopause — helping to combat loneliness and build confidence.
Unique Benefits for Women
Walking football is especially valuable during the menopause transition. The weight-bearing movement supports bone health, while the low-impact nature makes it suitable for those dealing with joint issues, hormonal changes, or post-injury recovery. It provides a gentle yet effective way to stay active when high-intensity exercise feels too much.
Safety Profile
Injury risk is genuinely low for regular training and casual sessions — the way most women play. The modified rules (no running, minimal contact) make it one of the more accessible team sports for women of all ages, even those with existing health conditions. See our Safety & Injury Risk guide for the full, evidence-based breakdown across training, matches and competitive play.
Health Benefits for Women – 2025–2026 Overview
| Benefit | What Women Report / Research Shows | Real Impact |
|---|---|---|
| Physical Fitness | Increased activity levels, better heart health | More energy in daily life |
| Mental Wellbeing | Reduced stress, higher life satisfaction | Improved mood and confidence |
| Social Connections | 82.6% report stronger friendships | Combats isolation |
| Weight & Body Composition | Lower obesity rates vs national averages | Sustainable healthy changes |
| Bone & Joint Health | Gentle weight-bearing movement | Supports menopause transition |
For a deeper dive into the research and benefits for all older adults, see our full Health Benefits of Walking Football for Seniors & Over 50s guide.
Walking football is more than exercise for many women — it’s a lifeline for physical health, mental clarity, and meaningful connection.
For the full official rules, see our Official Walking Football Rules Explained (2026).
Section 3: Women-Only vs Mixed Sessions – What’s Available?
One of the great things about walking football is the choice it gives women. You can play in women-only sessions or mixed sessions — both have their own benefits.
Women-Only Sessions
Many women, especially beginners or those returning to sport, feel more comfortable in women-only environments. These sessions often have a strong focus on fun, friendship, and socialising. They create a safe, supportive space where women can chat openly — including about menopause, body confidence, or life in general — while getting active. They are ideal if you want a gentler introduction or a female-focused community.
Mixed Sessions
Mixed sessions (men and women playing together) are great if you want a broader community feel. Many women enjoy the mixed energy and find it welcoming. These sessions are often larger and can offer more variety in playing style and social interaction.
Common Formats Available
- Casual social sessions (most beginner-friendly)
- Structured training nights
- Leagues and competitive play
- Taster events and come-and-try sessions
- Tournaments (including women-only categories)
The UK currently leads the way with strong growth in both women-only and mixed formats. Emerging scenes are also developing in Europe, Australia, and the USA, with more clubs adapting the game to suit local needs.
Browse Women-Friendly Sessions
Use our directory to find sessions that suit you. Filter for “women only”, “women friendly”, or “mixed” to see what’s available near you.
Search Women’s & Mixed Walking Football Sessions →
Whether you prefer women-only or mixed play, there is a welcoming session for you. Many women try both and choose what feels right at different times.
Section 4: Real Success Stories from Women Players
Nothing inspires more than hearing from women who have already taken that first step. Here are some real success stories from the walking football community.
From Small Beginnings to Thriving Groups
Jo Davies. Hi, I am the founder of Cambrian United Hot Steppers, nearly our five year anniversary with nearly 40 members ages ranging from 37-71 and what an amazing club we are so much fun, so many friendships made, members getting fit together sharing the same love & passion for the game.
A Groundbreaking Story from Australia
Naoko Nakao. Earlier this year, we launched what we believe is the world’s first women’s 65+ walking football competition. While men’s walking football offers multiple age groups up to O75s, women’s football has traditionally been limited to W40+, W50+, and W60+. Many women in their late 60s and 70s were keen to compete in a more appropriate category.
The response was overwhelming. Players from across Australia — New South Wales, ACT, Victoria, and Western Australia — came together to form three competitive W65+ teams. One team even featured a remarkable 79-year-old player. The standard and spirit of the competition were outstanding.
For me, it was especially meaningful. Growing up in Japan, I had no opportunity to play football as a girl. When I moved to Australia in 1994, I was told one club had “no plans” for a women’s team. Another club simply said, “Why not?” — and a women’s team was born.
This small event in Australia proved there is both interest and ability among women over 65. As long as we are fit and willing, we should have the chance to compete in age-appropriate categories — just like the men do.
Share Your Story
Have you had a positive experience with walking football? We’d love to hear it. Submit your story or review through our directory — it could inspire the next woman to take her first step.
Share Your Walking Football Story →
Section 5: How to Get Involved or Start a Women’s Session
Getting involved in women’s walking football is easier than you think — whether you want to play or help create new sessions.
For Players – Getting Started
No prior experience is needed. Most sessions welcome complete beginners. Turn up in the right footwear for your venue’s surface (trainers for grass/indoor, boots for 3G pitches), loose clothing, and shin guards. Expect a warm welcome, a gentle warm-up, simple drills, and small-sided games at walking pace. The focus is on fun and friendship, not performance. Many women say their first session was nerve-wracking but quickly became one of the highlights of their week.
For Organisers – Starting a Women’s Session
Launching a women-only session is a wonderful way to support your local community. Start small:
- Venue: Look for community halls, school pitches, or parks with a flat, safe surface. Many councils offer reduced rates for women’s health initiatives.
- Recruitment: Reach out via local Facebook groups, menopause support networks, GP surgeries, and women’s fitness classes. Market it as “fun, friendly, and no experience needed”.
- Atmosphere: Emphasise inclusivity, safety, and social connection in your promotion. Many successful groups begin with taster sessions to help women feel comfortable.
Women-only sessions often grow quickly once women realise how welcoming they are.
Whether you want to play or organise, there has never been a better time for women to get involved in walking football. The community is growing — and it needs more women like you.
For a complete step-by-step guide on setting up your own session or club, see our How to Start Your Own Walking Football Club or Session guide.
FAQ
Is women’s walking football suitable for beginners or those with health conditions?
Yes, it is highly suitable. The low-impact rules (no running, minimal contact) make it a genuinely accessible team sport for women of all ages and fitness levels — particularly for regular training and casual sessions, which is how most players participate. Many beginners and women managing health conditions such as arthritis, joint issues, high blood pressure, or those going through menopause play regularly and safely. Always check with your doctor first, but most find it adaptable and beneficial. See our Safety & Injury Risk guide for the full research. Browse beginner and women-friendly sessions →
What’s the difference between women-only and mixed walking football sessions?
Women-only sessions often feel more comfortable for beginners or those who prefer a female environment, with a strong focus on socialising and support. Mixed sessions offer a broader community feel and are great if you enjoy playing with men as well. Both are welcoming — many women try both and choose what suits them best at different times. Find women-only or mixed sessions near you →
Do I need football experience to join?
No experience is needed at all. Many women join having never played football before or not having played since school. Sessions are designed for complete beginners, with simple rules explained as you go. The focus is on fun, participation, and building confidence. Read our Beginners Guide →
How can I find ladies walking football sessions near me?
Use our global directory and filter for “women only”, “women friendly”, or “ladies sessions”. Many clubs clearly state if they are beginner-friendly or women-focused. Contact the organiser to ask about taster sessions. Search Women’s Walking Football Sessions →
Are there women’s walking football leagues or tournaments?
Yes. There are growing numbers of women-only leagues and dedicated categories in major tournaments such as The FA Walking Football Cup and the WFA National Cup. These provide opportunities to play socially or competitively in a supportive environment.
What are the main health benefits for women?
Women report improved cardiovascular health, better balance and strength, sustainable weight management, reduced stress, and stronger social connections. It is particularly helpful during menopause transition and for bone health through gentle weight-bearing movement. See our Health Benefits Guide for details.
How do I start a women-only walking football group?
Start small with a taster session at a local park or hall. Reach out to community groups, menopause networks, and women’s fitness classes for recruitment. Market it as fun, friendly, and no experience needed. Our How to Start Your Own Walking Football Club Guide has full step-by-step advice.
Can I play if I’m over 60 or returning after a long break?
Absolutely. Many women in their 60s, 70s, and beyond play regularly. Sessions adapt to all ages and fitness levels, and the social side is often the biggest draw. Find senior-friendly women’s sessions →
How do I get involved if there are no local women’s sessions?
Consider joining a mixed session to start, or contact us to help start a new women-only group in your area. Many successful groups began with just a few motivated women. Get in touch to start a group →
Official Walking Football Merch
- Celebrate mums who excel in Walking Football with this bold, vibrant design featuring a proud colourful message, perfect for players, referees, coaching staff & tournament organisers. Mum, The woman, The myth, The Walking Football legend gift.
Last update on 2026-08-04 / Affiliate links / Images from Amazon Product Advertising API. Walking Football Limited is also an Amazon Associate and earns a commission from qualifying purchases
Conclusion
Women’s walking football offers fun, fitness, friendship, and empowerment in a supportive environment — and it’s more accessible than ever in 2026.
Whether you’re a complete beginner, returning to sport after years away, or looking for a welcoming community, this low-impact game provides a safe and enjoyable way to get active, improve your health, and build meaningful connections. From women-only sessions to mixed play and growing tournament opportunities, there has never been a better time for women to get involved.
The impact goes far beyond the pitch. Women are forming strong friendships, supporting each other through life changes, boosting confidence, and inspiring others to join. Every new player helps grow a more inclusive and vibrant walking football community.
Ready to join the movement?
- Search for women-friendly sessions near you
- Explore our Complete Guide to Walking Football 2026
- Add or start a women’s session and help grow the game
The walking football community is waiting to welcome you.
Last updated: July 2026
This guide is based on the latest 2025–2026 surveys, official rules from The FA and WFA, and real player experiences from our global directory. All content has been reviewed for accuracy by the WalkingFootball.com team, which has been moderating the largest independent walking football directory since 2016.
We regularly update this page as new women-only sessions and stories emerge. If you have recent experiences or would like your women’s group featured, please get in touch.
Learn more about WalkingFootball.com and our moderation process.
Explore the Walking Football Hub
Dive deeper into walking football with our full series of guides:
- Complete Guide to Walking Football 2026
- Official Walking Football Rules Explained (2026 Update)
- Is Walking Football Safe? Injury Risk Data (2026)
- Health Benefits of Walking Football for Seniors & Over 50s (2026)
- Walking Football for Absolute Beginners (Over 40, 50 & 60+)
- How to Start Your Own Walking Football Club or Session in 2026
- Women’s Walking Football: Sessions, Leagues & Success Stories 2026
- Walking Football Tournaments & Events Calendar 2026