An uneven distribution of grazing pressure in time and space leads to local land overuse and ecological degradation. However, the quantification of grazing intensity lacks direct monitoring data. It is difficult to accurately simulate the response of vegetation and soil to different grazing pressures under free grazing patterns using alternative indicators or controlled experiments. There is also a lack of research on the varying response of different grassland types with grazing intensity. In this study, a high-precision grazing trajectory dataset derived from wearable GPS locators, used for cattle and sheep, to simulate the grazing intensity, construct a grid-scale grazing spatial distribution and grazing intensity division method, and combine grassland community plot survey. Nagqu, Tibet was used as the study area. We could explore the responses and differences of vegetation and soil of alpine meadows and steppe under different grazing intensities in free grazing patterns using Duncan's multiple comparative analysis. This study can provide new ideas for monitoring the environmental effects of grazing behavior, and put forward grazing optimization management strategies according to different grassland and local conditions; this can help with the sustainable development of traditional alpine pastoral areas. The results indicated that as the grazing intensity increased, the above-ground biomass of the steppe increased at first and then decreased, and the impact of high-intensity grazing on steppe vegetation was greater than that of the meadow. Under high grazing intensity, the soil moisture of the steppe was significantly higher than that of medium and low grazing intensity, and the bulk density of the meadow soil was significantly lower than that of the low grazing intensity, which may be because the grazing pressure was concentrated near the water source. The content of sand grains in the steppe increased with an increase in the grazing intensity. The increase in the grazing intensity led to an increase in organic matter present in the upper layer of meadow, and the organic matter of lower layer of meadow, upper and lower layer of steppe increased first and then decreased. The total phosphorus content in the upper and lower meadow soils in low grazing intensity was significantly lower than that in the medium and high intensities.Furthermore, vegetation and soil changes were affected by both natural ecological factors and the grazing activities. The alpine meadows were more tolerant to the grazing, and the high-intensity grazing had a higher negative impact on the alpine steppes; moderate grazing was conducive to the use of grassland, especially the alpine steppes. A grazing ecosystem is an environment-plant-livestock adaptive system. In grazing management, a grassland overload cannot be alleviated by only controlling the amount of livestock carried. It is also necessary to comprehensively consider the resilience of the ecosystem and the adaptability of various trophic levels, rationally configure the grazing intensity, and avoid seasonal and local overload.