Strength Training: Benefits of Building Strong Leg Muscles

Having lower-body strength makes it easier for a person to do everything from climbing stairs to playing sports, lifting things, riding a bicycle, walking, running and more.


According to WebMD, there are a number of benefits associated with strengthening leg muscles.

Having lower-body strength makes it easier for a person to do everything from climbing stairs to playing sports, lifting things, riding a bicycle, walking, running and more.

A person’s legs have quite a bit of the body’s muscle mass. When a person uses strength training to help build their leg muscles, they can burn calories as well as improve their overall health and many other things.

Lower Body Building

There comes a time during the journey toward physical fitness that the lower body must be worked. Many training experts advise people to not focus all their muscle development efforts above the belt.

The legs are where some of the body’s largest muscles are located. According to the Daily Burn, it’s not all about just looking good. Exercises that challenge a person’s legs will leave them with toned calves, powerful glutes as well as strong quads.

Cardio Workouts

This type of exercising is able to burn fat, but it also benefits the legs. When people focus on training their legs, they should use multi-joint compound exercises. This will burn more calories than just doing upper-body moves. It will result in a higher rate of fat loss.

This will happen from the release of hormones from lower-body training. According to Live Strong Magazine, a person’s leg muscles are so large; the hormonal response can help their upper-body muscle mass to be toned as well.

Osteoporosis and Arthritis

There are benefits to resistance training, as well as weight-bearing exercises on the lower body. It can help with managing or preventing the development of arthritis or osteoporosis. Many people use a form of weight training to maintain their joint health later in life.

This could involve stiff-legged deadlifts, leg presses as well as other leg exercises that will challenge a person. When someone is diagnosed with a joint or bone condition, it is important they talk with a physician, as well as a qualified trainer, prior to starting of any formal of training or exercise program.

Range of Motion

It’s important for a person to have the highest possible flexibility for their health. Everyone from Olympics weightlifters to people who regularly exercise as well as CrossFit athletes and more need to have mobile joints.

This enables them to maximize the strength and power output of their legs. Amateur, as well as professional athletes, need to learn correct movement patterns when they exercise.

Trainers recommend the squat and lunge to improve a person’s range of motion. Once a person knows the proper movements, they will be better able to increase weight and have more gains in their workouts.

Decrease Injury

When many people work on developing their lower-body, they know doing this could decrease the chances of them experiencing a serious injury.

Strength training for the leg muscles will provide stability in a person’s knee. The American Council on Exercise says this is the best way for a person to avoid experiencing a tear in their ACL.

People have also been able to use this type of training to recover from an injury and return to their exercise routine quicker.

Fat Loss

When a person wants to improve their metabolism, they should engage in lower-body resistance training. According to GQ Magazine, a study was done by Journal of Applied Physiology.

It showed that after approximately 90 minutes of heavy lower-body weight training, a person’s metabolism rates increased dramatically.

What was interesting in the research is that is showed a person’s metabolic rate remained high for hours after they were finished exercising.

It was shown to also enhance lipid oxidation hours after a person was done with physical activity.

Muscle Building Hormones

Journal of Applied Physiology and Occupational Physiology did a study that measured hormonal responses during lower-body resistance workouts.

During the research, participants had to do multiple sets and repetitions of squats withing a 90 second period. They were permitted a short rest time between sets.

Men experienced a dramatic spike in their testosterone levels. This type of heavy resistance exercise provided a similar experience with young as well as older men.

Better Digestion

Research conducted at the University of Washington showed that heavy lower-body training improved the ability of the GLUT4 protein.

This resulted in increased efficiency of a body’s insulin sensitivity. It improved the rate at which a person is able to absorb glucose.

This means that after a person is finished with their leg exercises, their body will be better able to repair and re-grow damaged leg muscles. Food will be processed more efficiently and won’t be stored as fat.

Improve Balance

When a person has to move quickly so they can avoid something coming at them, a well-developed upper body won’t help. Having lower body strength and balance could make it possible to avoid a bad situation.

Doing strength training for leg muscles will improve a person’s stability. It will increase their proprioception. This is a person’s ability to properly move their body in relation to objects around them.

This will help a person who participates in sports, plays physical games for exercise and more. Balance is essential for a person to maintain control of their body.



As you can see, training legs is super important, probably the most interesting is the study that showed an impact of 90 minutes of lower body exercise on your metabolism.

Hope you learned something new that you can now apply to your workouts and fitness regiment.

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