The Case for Never Skipping Leg Day

Leg day has many more benefits beyond the aesthetics of filling out a pair of pants. Besides building durable hips, knees, ankles and a strong back, never skipping a leg day has become the mantra of many coaches and avid fitness enthusiasts for many other reasons.

Here are all the health and wellness benefits you may be neglecting by not exercising your legs:

The Benefits of Leg Day

1. Burn more calories.

You burn more calories whenever you don't skip a leg day. Because of the larger muscle groups (legs, glutes and back) working, you use more energy to train in the given time of your training session. Working hard is tough, and maybe that is why people skip leg days. You are turning your body into a calorie-burning machine by simply doing a leg day. Recovering from a leg day takes extra time, but you burn more calories for a longer period of rebuilding after a leg workout.

2. Build a strong foundation.

Consistently working on your legs allows you to build a rock-solid foundation. Strong legs contribute to powerful hips, resilient knees and sturdy ankles -- essential elements that play a critical role in nearly every movement you make. Whether you're sprinting to catch the bus or simply getting up from your desk, the strength of your legs supports all your daily activities.

3. Improve balance and stability.

Moreover, improving your leg strength significantly enhances your balance and stability, especially if you mix in single-leg balance exercises. When you walk on uneven terrain without issue or trip but catch yourself from falling, that stability comes from powerful legs. This benefit alone can reduce your risk of falls and injuries, especially as you age. You'll feel more agile and secure as you take on physical challenges.

4. Get bigger.

Lifting weights with your legs increases human growth hormone production and testosterone. However, this does not mean you will look like a bodybuilder just because you do squats. Gaining weight also depends on your food intake, but you will build stronger muscles and connective tissue and lose fat when you lift. Building muscle (instead of losing it) is something we all need to do and maintain as we age.

5. Stronger bones and better posture

The benefits of leg day extend far beyond the gym. Stronger bones lead to a healthier life with longevity, reducing the risk of osteoporosis and other bone-related issues. A straight, confident posture can enhance your overall presence, personally and professionally, making you feel more secure and confident about your future health.

6. Strong muscles = strong joints and less pain

Let's not forget the connection between solid bones, muscles and healthy joints. By fortifying your legs, you're actively reducing joint pain and crafting a resilient body that can withstand the tests of time.

The only days you should skip a scheduled leg day are when you are sick, injured or sore. Also, one or two solid leg days per week are a must. On the other days of the week, you can work your legs by walking, jogging, swimming with fins, rucking, biking, rowing and carrying things from one place to another. Each exercise will keep your legs active, ensuring you cultivate the strength base necessary for all aspects of life. Since legs are so foundational, here is a great example of picking exercises to use to work your legs.

Building Your Leg Day

Consider basic lifting and calisthenics exercises to make your own leg day. If you want to add more challenges to your beginner leg day, you can do calisthenics such as squats and lunges with a weight vest or holding dumbbells. But as you advance, you may want to use barbells to maximize the effectiveness of leg workouts.

Pick three of the following options and call it a leg day (calisthenics, weighted, machines or barbells)

• Squats: 3 sets of 10 reps; 3 sets of 20 reps if calisthenics only.
• Lunges: 3 sets of 5 reps per leg; 3 sets of 10 reps if calisthenics only.
• Heel raises: 3 sets of 20 per leg.
• Deadlifts: 3 sets of 5 reps.
• Leg extensions and leg curls: 3 sets of 10-15 reps.
• Leg press: 3 sets of 10 reps.

You can also walk with a backpack (rucking) or weight vest up and down hills or stairs to work the legs while you work your heart and lungs. Play around with any combination of the above exercises to gain the benefits of not skipping leg day.

Additional Leg Day Resources from Military.com

The Military.com Fitness Section offers many more training ideas:

• Advanced Leg Day Supplement
• Best Adjustable Leg Day for Beginners
• Prepare for Military Service with this Leg Day
• A Tough Spec Ops Leg Day
• Improve Run Times with This Leg Day
   

Your legs are the cornerstone of strength, mobility and stability, so commit to leg day and embrace the full spectrum of leg exercise options.

Are you ready to commit to "never skip leg day"? Discover the wide variety of training ideas to get all the benefits from leg day.

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