Don't Skip Leg Day

When it comes to getting stronger and staying capable as you age, training your legs is non-negotiable. Strong legs support everything—your posture, balance, and ability to move with power and confidence. Whether you're chasing your kids, mowing the lawn, or hiking on the weekend, leg strength plays a big role in how good you feel doing it. Here’s a straightforward breakdown of the three major areas to focus on: the quads, the hamstrings, and the calves.

Quads: The Foundation of Power

Your quadriceps, the muscles on the front of your thighs, are heavily involved in anything that requires knee movement—standing up from a chair, climbing stairs, or getting out of your truck. Exercises like Squats and lunges train the quads well. Consistent training builds strength, protects your knees, and helps you move with more control.

Hamstrings: The Backside Balance

The hamstrings are on the back of your thighs and often overlooked. They help stabilize the knee and hip and are especially important for avoiding injury. If your hamstrings are weak compared to your quads, you might start noticing aches, pulls, or stiffness. Again, Squats will be king, but simple exercises like Romanian Deadlifts (RDLs) or hamstring bridges can build this area up without needing a fancy gym setup. Keeping these muscles strong also improves your stride and prevents low back issues.

Notice the expression of activation in the calves

Calves: Stability and Push-Off

Calves may seem like a minor detail, but they’re your built-in shock absorbers. They help with balance and give you that push when walking, running, or going up stairs. Calf raises are simple but effective, and they can be done anywhere. Strengthening your calves not only supports your ankles and feet but also helps protect against common middle-aged complaints like plantar fasciitis or Achilles tightness. At the risk of sounding redundant, Squats are an overlooked exercise for building your calves as well. The calves help stabilize the knee and ankle during Squats and benefit tremendously from performing them.

Final Thoughts: Don't Skip Leg Day

Leg training doesn’t need to be complicated; but it does needs to be consistent. Don't be the guy building a big upper body just to walk around with a set of chicken legs underneath it. You'll be more healthy and look better if you don't skip leg day. A couple of sessions a week focusing on these three areas—quads, hamstrings, and calves—can go a long way toward keeping you strong, active, and pain-free for years to come. If you haven't figured it out by now, Squatting 2x per week accomplishes this. Keep it simple, stay consistent, and let your legs carry you well into the second half of life.