Building strength in your legs is very important to building a balanced body. Many people neglect the legs and focus on the upper body. Training the legs not only builds a balanced physique but it also helps increase the total muscle gains in your body. Working your body as a whole is much better than isolating different parts. Make sure to include leg work in your fitness routine!
This is a simple leg routine that someone could follow and see great results on if they are relatively new to lifting weights. Make sure to start light to practice the form on the lifts, slowly add weight as you progress through the weeks.
Monday
- 3 Sets of Back Squats
- 2 sets of Lunges
- 2 Sets of Standing Calf Raises
Thursday
- 3 Sets of Back Squats
- 2 Sets of Leg Press
- 2 Sets of Seated Calf Raises
For the squats try to get around 4 to 6 reps, and if you are getting 6 for all three sets it is time to increase the weight. The leg press and lunges could be done around the 8 to 12 rep range, and the calf raises around 10 to 15. Once you are able to get all the reps on each set in good form, move up in weight. Be sure not to sacrifice form to try to add weight to the bar.
Most trainees will be able to handle squatting at least two times per week. This simple layout should allow for great strength gains in your legs. Just be sure to keep your diet and rest in check, and stay consistent. The focus of any leg routine should be squats; they are one of the best leg exercises known. You might be sore from the first few times that you squat, one way to avoid this is starting with a light weight on your first workout. Also, it is normal to be sore a few days afterward. Unless it is extremely bad and is limiting your range of motion you should continue to train.
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