Leg day can be intimidating, especially if you've never done it before or simply hate the idea of it. Whether you're a beginner or someone who's been avoiding leg day like the plague, this guide is for you. Let's break down some simple and practical ideas to help you get started.
Understanding Resistance Training
When we talk about resistance training, there are three key factors to consider:
Volume: This refers to the number of sets and reps you do.
Intensity: This is not about how high your heart rate gets. Instead, it’s about how heavy the weight is, expressed as a percentage of your one-rep max.
Frequency: This is how often you train, or the number of days per week.
Don't Jump into Advanced Routines
A common mistake is to look up something extreme like "The Rock's Leg Day" and attempt to replicate it. That would be a terrible idea, especially if you’re just starting. Instead, focus on understanding and manipulating these three variables to suit your fitness level.
A Simple Starting Point
For your first leg day, start with something as simple as one set of five reps of squats. This would be considered very low volume. You can do it holding a 20-pound weight or just using your body weight—this would be low intensity. You could incorporate this into your push day (e.g., chest or shoulder day). At the end of your session, just add one set of five squats. This way, you won’t feel sore or fatigued, and leg day won’t seem so bad.
The next day, during your pull day, you could do something like one set of 10 seated leg curls. Again, keep it low volume, low intensity, and low frequency.
Spreading Out Your Workouts
By spreading your leg exercises throughout the week—doing just one leg exercise every day you come to the gym—you increase your frequency without overloading your muscles in one session. This approach helps reduce fatigue and soreness.
Sample Exercises to Try
Goblet Squats: Hold a weight and perform squats.
Seated Leg Curls: A great low-intensity exercise for the hamstrings.
Lunges: Try one set of five lunges per leg.
Spread these exercises across the week. As you build resistance to fatigue and become more proficient, you can gradually add more sets, increase reps, or, over a couple of months, consolidate these exercises into a full leg day routine.
If you are looking for more guidance on leg day, we offer free personal training consultations.