The Importance of Training Legs

Why Training Legs Matters

Leg training is often overlooked in favour of upper-body workouts, but neglecting leg development can be a serious mistake. Strong legs are crucial for overall fitness, athletic performance, and even longevity. Research has shown that lower body strength is strongly correlated with increased lifespan, reduced risk of falls, and improved metabolic health.

1. Enhances Overall Strength and Performance

Leg training doesn't just build stronger legs—it contributes to total-body strength. Many compound leg movements, such as squats and deadlifts, engage multiple muscle groups, including the core, back, and upper body. This leads to better athletic performance, whether in weightlifting, running, or sports.

2. Boosts Hormonal Response

Heavy leg exercises trigger the release of key anabolic hormones like testosterone and GH, which promote muscle growth throughout the body. A study published in the European Journal of Applied Physiology found that lower-body resistance exercises elicit a significant endocrine response, helping overall muscle development and recovery.

3. Improves Metabolic Health and Fat Loss

Leg muscles make up a significant portion of the body's total muscle mass. Training them leads to increased calorie burn and improved hormone sensitivity. Studies, including one from the Journal of Strength and Conditioning Research, have demonstrated that resistance training improves glucose metabolism, reducing the risk of type 2 diabetes and obesity.

4. Enhances Mobility, Balance, and Injury Prevention

Strong legs contribute to better mobility, balance, and coordination, reducing the risk of injuries, particularly as you age. Weak leg muscles have been associated with increased fall risk in older adults, as noted in a Journal of Gerontology study.

5. Increases Longevity

Research from The American Journal of Medicine suggests that leg strength is one of the most critical indicators of longevity. Older adults with stronger legs tend to live longer and remain more independent.

Best Leg Exercises for Strength and Longevity

Here are the best exercises for building strong, functional legs along with their execution, recommended sets, and reps.

1. Squats (Barbell or Bodyweight)

How to Do It:

• Stand with feet shoulder-width apart.

• Lower your hips until your thighs are parallel to the floor, keeping your back straight.

• Push through your heels to return to the starting position.

Reps & Sets: 4 sets of 8-12 reps

2. Deadlifts (Conventional or Romanian)

How to Do It:

• Stand with feet hip-width apart, barbell in front.

• Hinge at your hips, keeping your back neutral, and grip the barbell.

• Drive through your heels to lift the barbell.

Reps & Sets: 4 sets of 6-10 reps

3. Lunges (Walking or Stationary)

How to Do It:

• Step forward with one leg and lower your back knee toward the floor.

• Push through the front heel to return to standing.

• Alternate legs.

Reps & Sets: 3 sets of 10 reps per leg

4. Leg Press

How to Do It:

• Sit in the leg press machine, feet shoulder-width apart on the platform.

• Lower the platform until your knees are at 90 degrees.

• Press back up without locking out your knees.

Reps & Sets: 4 sets of 12-15 reps

5. Calf Raises

How to Do It:

• Stand on a raised surface with your heels hanging off.

• Push through the balls of your feet to rise onto your toes.

• Lower back down slowly.

Reps & Sets: 4 sets of 15-20 reps

6. Step-Ups

How to Do It:

• Step onto a bench or platform with one foot.

• Push through the heel to lift your body up.

• Step back down and switch legs.

Reps & Sets: 3 sets of 12 reps per leg

Leg training is essential not just for aesthetics but for overall strength, athletic performance, metabolic health, and longevity. Incorporating the right exercises into your routine can help you build powerful legs that support your entire body's health and function for years to come. Whether your goal is strength, endurance, or injury prevention, prioritising leg training will yield long-term benefits.