A complete guide for a beginner leg workout at gym and home

• Posted by Tokeho Weiss July 27, 2023 - Filed in Health - ##Fitclub  - 381 views

  At the time of workout sessions many of the beginners skip the leg workout sessions at their home or gym which is not a good start toward their fitness goals. Leg work out is an essential part of strength training which has various physical and mental benefits. Focusing on your legs is a great way to start your strength training because it helps you to improve your balance, increase your endurance, avoid injuries, and more. If you are also one of the beginners who is unaware of the benefits and exercises for leg training, then don’t worry because we are here to help you with our complete beginner leg workout blog. 

  In our further content, we will cover some topics such as benefits of beginner leg workout, and routine for leg workout at gym and home.

  Why should beginners train legs? 

  Leg workouts are essential components of a full body workout routine as it helps in building strength, speed, and stability. If you are one of them who skips the leg workout sessions at their home or gym, then you are ignoring a major part of your body because legs are the largest muscle group in the body. And if you focus properly on your legs workout session then you will be able to witness several improvements in your daily work routine such as walking, running, cycling, jumping, and more. 

  Along with that, nowadays in almost every corporate job sector, employees have to do work by sitting on a chair for a long period. And it results in, the muscle of the lower body to become weak and tight and can cause injuries, aches, and posture issues. But if you start with beginner leg workout, then you can prevent these issues and make your lower body muscles more strong and fit.

  Benefits of performing leg workouts:  

  There are several benefits of performing leg workouts. We have mentioned some of the common benefits which are mentioned as follows,

  • One of the most common benefits of legs workout is, improvement in daily movement. In simple word, it helps you to perform your everyday activities more efficiently which involves movement of legs, whether it’s standing in a long waiting line, hiking, dancing, and more. And if you are a sports person, then you will also notice a major improvement in your athletic performance.
  • Helps to improve your bone and joint health.
  • It also ensures that our legs are strong and healthier enough to keep carrying us through as we age.

  Best routine for leg workout at home or without gym equipments:

  We have mentioned below the list of several exercises for your leg workout at home to build strength and confidence in movement patterns.

  • Squats: Bodyweight squats are one of the greatest workout option for beginner leg workout which you can perform at your home and gym as well. To perform this workout you have to stand straight by keeping your feet and shoulders at a parallel level and then squat down as low as possible for you. Make sure to keep your back straight and try to do three to four sets of 10-12 reps.
  • Lunges: To perform this workout, stand straight then lunge forward with one leg and bend both of your knees (until your knees are bent at a 90-degree angle). Make sure to keep the back straight and the knee behind your toes. 
  • Calf raises: Stand straight by placing your feet shoulder-width apart and then raise up your whole body by using your toes and hold for a couple of seconds before lowering back down. Try to do three sets of 10-12 reps. 
  • Jumping Rope: Jumping rope is one of the most common and best exercises for your cardiovascular activities. At the same time, it also helps in the improvements of our calves.

  Beginner routine for leg workout at gym:  

  We have mentioned below the list of several exercises for your leg workout at gym under the guidance of an expert to build strength and stability with low risk of injury.

  • Barbell Squats: 4 sets of 10-12 reps 
  • Dumbbell Lunges: 3 sets of 12 reps
  • Dumbbell Split Squats: 3 sets of 12 reps
  • Dumbbell Calf Raises: 4 sets of 10 reps
  • Dumbbell Deadlifts: 3 sets of 12 reps
  • Machine Leg Press: 5 sets of 15 reps 
  • Leg Extensions: 5 sets of 15 reps
  • Hamstring Curls: 5 sets of 15 reps
  • Lying Leg Curls: 5 sets of 15 reps

  Note: Always take a 1 min rest gap after performing each set.

  Bottom Line: 

  In conclusion, as being a best gym in Gurgaon we will suggest you to involve beginner leg workout sessions into your daily fitness routine, if you skip the leg workout sessions. It can bring a range of benefits, from increasing strength and flexibility to improved balance and overall health.