Categories
Fitness

RESISTANCE TRAINING LEGS

Image of a weight lifter exercising his legs which supports the text
Resistance Training

  Resistance training legs. Important Note: Always check with your doctor that you are physically able to exercise and that your condition and all medications are safe to take part in any exercise or physically demanding activity that you are planning.

Resistance Training What Is It?

Resistance training legs. Resistance training is a form of exercise that improves muscle strength and endurance. Besides, this is also known as strength training or weight lifting. So then, during a resistance training workout, you move your limbs against resistance provided by your own body weight, gravity, bands, or weights in different forms such as weighted bars or dumbbells. . In the form of weight training, it can reduce the occurrence of sarcopenia, which is the age-related decline in muscle, and also decrease the risk of osteoporosis. Although all exercises can help with these, resistance training is the most beneficial.

Strengthen Leg Muscles

Resistance training legs. Most importantly, strengthening your leg muscles will make it easier for you to carry out everyday activities. For example, standing up from sitting, walking, or climbing stairs. And even riding a bicycle if you have one. Also, building leg muscles through resistance training will help improve your mobility and balance. Also, it will improve and strengthen your joints.

Calf Raises Standing

Imageof a person doing a calf raise to support the text
Calf raises standing with chair support.

Resistance training legs. Calf raises are simple exercises that are completed standing. Firstly, stand on a flat surface with your toes pointed straight ahead. To flex your calves, lift your heels off the floor, you will feel the tension in your calf muscles. Besides, you can hold a chair for support. Secondly, you can increase the intensity of the calf raise by doing it on one leg. Similarly, repeat the same number with the other leg. Hold the tension in the calves for 10 seconds, then relax and lower the heels. Over time increase the tension time to 20 seconds. As you get stronger, you can add lightweights to increase the intensity.

The Squat Position

Resistance training legs. The squat is an important leg exercise, which can be an exercise with or without weights. Most importantly, if you have mobility issues. Do not go all the way down into a crouch. As an example, you can use a wall for support. And using a door frame as in the picture allows you to hold the other side if you have difficulty getting back up. Consequently, you can start by standing up and sitting down from a chair 5 times. Besides, support, if you need it, can be a second chair. Completing squats will also benefit your ability to balance.

Squats from a chair

You may have to begin squats from a sitting position until you get stronger.

The Squat from standing

Squat using a wall for support
Using a wall for support as you squat

Leg Lunges

Leg lunge using a chair for support
The leg lunge using a chair for support

Resistance training legs. The leg lunge is an effective method for strengthening the legs. With or without weights. Keeping your arms at your sides parallel to your body, and step forward at 1 pace. Bend the knee of the forward leg, forcing it to bear the weight of your body. Similarly, the trailing leg should lower the knee close to the floor. To begin with, take it slow and only go down to the level you are ok with. Return to your starting position and repeat with the other leg. Use one hand to support you using a chair if you need to. Do this 5 times with each leg.

Adding Weight As You Improve

Image of a lunge with a weight to support the text
Lunge with a weight in one hand

By stepping back to make the rear lunge, some people find lunges easier in reverse. However, both ways are effective. Besides, you can add weight gradually and slowly as you become stronger if you want to. For example, hold a weight in each hand with your palms facing toward your body. However, use only one hand weight if you need support. After that, repeat the exercise above with the other leg leading.

Using Stairs

A useful way of strengthening legs is using stairs. Most importantly, ensure you have a firm grip on the handrail. Then, stepping up one step at a time with the right foot leading. This can be repeated with the other foot leading. With each step, you are lifting your entire body weight with one leg. It is not necessary to climb all the steps. In this case, you can use the first step repeatedly.

Only the first step

Similarly, you can repeat this with just the bottom step to make it a safer exercise. You can use a suitably sized box if you have no stairs at home. Ensure you have something to use as an anchor for your hand in place of a handrail. A chair works well. Before you begin, you must ensure the box you use is robust enough to support your weight. Repeat the step up 5 times with each leg.

In Conclusion

Resistance training is essential, but you must start gently and build up as you improve. All the exercises above are one set. So then, you should slowly increase at your own pace to reach 5 sets. Consequently, this will prevent injuries and allow you to progress. Also, you should be aware of the importance of recovery. So, one of the most critical elements of performance and exercise is rest. Recovery is the most crucial part of any person’s program. Besides, resting your body can be challenging mentally, but rest has significant physical benefits. But, neglecting the recovery stage can lead to injuries. So then, it’s essential to listen to your body and gauge how you are feeling as well. If you are physically tired, take a rest.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to… So please do your own due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

Connect with me and leave a comment or two on my social media…

4 replies on “RESISTANCE TRAINING LEGS”

Thank you Ian
I watched your video and did those leg exercises although I am only 61, I have very bad balance and have inherited bad leg musculature from my mother’s side of the family, s I’m delighted to be able to Rothes to hopefully improve my leg strength looking forward to your next video
Regards
Linda

Hi Linda, you will get an email Monday through Friday explaining the order of training for the next three weeks. I am delighted you are enjoying Pensioner Fitness. I only ever started this to help others. Thank you for this comment, regards Ian

Thank you Ian
I watched your video and did those leg exercises although I am only 61, I have very bad balance and have inherited bad leg musculature from my mother’s side of the family, so I’m delighted to be able to follow you and to hopefully improve my leg strength looking forward to your next video
Regards
Linda

Hi Linda, you will get an email Monday through Friday explaining the order of training for the next three weeks. I am delighted you are enjoying Pensioner Fitness, I only ever started this to help others, thank you for this comment, regards Ian

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.