Behavioral

Lower Body Work

Rate your effort level (RPE) during lower body strength training

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Scientific Basis

Progressive Overload - Lower Body (combats Sarcopenia)

Increased leg strength, bone density, balance, & functional independence

Optimal Range / Target

2-3 sessions per week at RPE 7-8/10 (4-5 stars)

Resistance training prevents age-related muscle loss and improves metabolic health

Practical Application

10 evidence-backed ways to improve this metric

Bodyweight squats (progress to goblet squats)

Lunges (forward, reverse, or walking)

Step-ups on a bench or stairs

Bulgarian split squats

Glute bridges or hip thrusts

Wall sits for time

Calf raises on stairs or elevated surface

Deadlifts (kettlebell or barbell)

Leg press at the gym

Jump squats or box jumps (advanced)

Related Insights

19 articles on this topic

Fundamental Movement Patterns: Some Core Building Blocks (Push, Pull, Hinge, Squat, Rotation)

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Losing Fat, Not Muscle: The Protein Priority Principle

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Exercise Through the Ages: What Changes and What Doesn't

5 Min Read

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Start tracking Lower Body Work today

Increased leg strength, bone density, balance, & functional independence

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FitJourney

Lower Body Work

Scientific Basis

Optimal Range / Target

Practical Application

Related Insights

Fitness Language Decoded: From Reps to RIR Without the Confusion

Sarcopenia: Why Your Future Self Needs You to Start Now

Cardio vs Strength: Why It's Not Actually a Competition

Fundamental Movement Patterns: Some Core Building Blocks (Push, Pull, Hinge, Squat, Rotation)

Losing Fat, Not Muscle: The Protein Priority Principle

Exercise Through the Ages: What Changes and What Doesn't

Start tracking Lower Body Work today

Lower Body Work

Scientific Basis

Optimal Range / Target

Practical Application

Related Insights

Fitness Language Decoded: From Reps to RIR Without the Confusion

Sarcopenia: Why Your Future Self Needs You to Start Now

Cardio vs Strength: Why It's Not Actually a Competition

Fundamental Movement Patterns: Some Core Building Blocks (Push, Pull, Hinge, Squat, Rotation)

Losing Fat, Not Muscle: The Protein Priority Principle

Exercise Through the Ages: What Changes and What Doesn't

Start tracking Lower Body Work today