How Many Times a Week Should You Train Legs?

Hey Angels and Alphas,

How many times do you need to train your legs? It depends on what your goals are and your current level of fitness, but generally speaking it’s a good idea to do something active at least two or three times per week. Here’s how to train your legs two or three times per week, depending on your needs and goals, as well as how it will affect other parts of your body.

The Importance of Weightlifting for your Legs

When you work out, the weight you lift causes micro-tears in your muscle fibers. As your muscles grow and repair themselves, those tears turn into stronger, thicker muscle fibers. That’s how lifting weights helps to build lean muscle mass and burn fat. Stronger, thicker muscles mean better strength and less chance of injury when exercising. There are many ways to train your legs with weights, but some of the best exercises are squats, lunges and calf raises.

How Does Running Impact Leg Training?

Running is a form of leg training. When you run, your quads and hamstrings contract to propel your body forward. Your glutes and calves work as stabilizers to keep you from falling over as your center of gravity shifts with each footstrike. Running is an excellent cardiovascular exercise and will help with weight loss goals, but it’s not the most effective way to train your legs for athletic performance. There are many other ways to get the same benefits (like cycling) without risking injury or boredom.

How Many Times Should You Train Legs per Week?

Training your legs once per week may not be enough to build muscle. In order to maximize growth and strength, you’ll want to train your legs at least twice once week. If you’re looking for maximum results, train them twice each week. On the other hand, if you’re just starting out in the gym or aren’t training any other body parts, it’s best to train your legs once per week until they are stronger and more conditioned.

Why You Should Mix Cardio and Weightlifting

When you train legs, it is important to do both weightlifting and cardio. Weights help build muscle and get the heart pumping, while cardio helps burn calories. If you only do one or the other, the leg muscles will not be fully stimulated. So in order to maximize your leg workouts and make sure that your entire leg is working hard, include both weights and cardio into your routine.

What Is The Right Volume for Leg Training?

If you are looking for building strong, muscular legs, the key is to train them at least three times per week. However, the volume that you train your legs will vary depending on your goal. For general strength and hypertrophy, start with 4-5 sets of 8-12 reps per muscle group. If you are looking for maximal strength and explosiveness, then be prepared to increase volume to 8-10 sets of 4-6 reps per muscle group.


The number of times you train your legs will depend on your fitness level and the amount of time you have to commit to training. People who are just starting out should try to train their legs two or three days a week. More advanced lifters can train up to five days per week with two being upper-body days and three being lower-body days. It’s also important not to overwork muscles, which means that you shouldn’t spend more than an hour working out any one day.

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