Three reasons why you should never skip leg day!

Every gym-goer knows the pleasure of a good workout. We associate the effort we put in at the gym with a sense of satisfaction and the pleasant fatigue that comes from hard physical work. But there is one muscle group that, when trained properly, can cause excessive fatigue—not something everyone enjoys. These are the muscles in the lower body.

Experienced fitness enthusiasts know that the effort put into a workout is directly proportional to the results, and they happily accept the soreness that comes with leg day. But for many, this is far from the case. Gym-goers often neglect this very workout, and that decision inevitably brings negative consequences. Here are 3 reasons why you should never skip leg day—and why, instead, you should look forward to it.

View this post on Instagram

No exercise sparks as much debate in fitness circles as the barbell squat—should you do it, should you squat all the way down, is a machine just as good, should you do a front or standard squat, and so on. The truth is, if the exercise were easy, it wouldn’t be the subject of so much debate. And the more uncomfortable truth is that if squats are difficult to perform (which no one doubts), then the movement delivers results and should be done. You can’t avoid this exercise or replace it with another and expect the same results as someone who gets under the bar at the gym every week. Free weights activate more muscles than machines. The squat is a compound exercise that activates muscles throughout the body, and squatting all the way down engages the glutes in a way no other gym movement can replicate. The facts show that the free-weight squat is a unique exercise that should be a staple in every active athlete’s workout—unless they have an injury that prevents them from doing it. Demonstrated by Ozkan Rashid @ozzie_ra: • Get under the bar at its midpoint so you can balance the weight properly when you lift it off the rack. Lift the barbell off the rack and make sure it is resting securely on your traps. Keep your chest up and your gaze forward. Your feet are usually shoulder-width apart, with your toes pointing slightly outward. This is the starting position. • Inhale and begin lowering yourself by bending your knees. Try not to let your knees move past your toes, and keep your back straight throughout. Lower until your hips drop below knee level. • Stand up until you return to the starting position. • Complete the desired number of reps. Note: Always warm up thoroughly before doing this exercise. If you’re using heavier weights, it’s best to squat with a spotter. #squat #glutes #hamstrings #quads #legtraining #legday #legworkout #demonstration #dedication #training #workout #fitness #pulsefitness

A post shared by Pulse Fitness and Spa (@pulsefitnessspa) on Dec 10, 2018 at 11:38pm PST

1. More muscle mass

Compound exercises that engage multiple muscle groups stimulate testosterone production. A recent study published in the European Journal of Applied Physiology measured the body’s hormonal response to strength training. The most significant changes were observed in testosterone levels. In other words, training your legs hard can help you build muscle throughout your body and increase your overall muscle mass.

Read more: Weight training for women: myths and reality

2. Boosting metabolism

Activating a large amount of muscle mass requires more energy, which leads to more calories burned. With that in mind, it’s worth mentioning that Gluteus maximus (the gluteus maximus) is the largest muscle in the human body. Together, all the muscles in the legs make up over 50% of total human muscle mass. A study by Journal of Applied Physiology tracked athletes’ metabolism after strength training. The results show that after a 90-minute workout involving basic compound exercises such as squats and deadlifts, the athletes’ metabolic rate is exceptionally elevated and remains so for the next several hours.

3. A Symmetrically Developed Physique

If we use the waist as a reference point, we can divide the human body into upper and lower halves. Many fitness enthusiasts don’t train their legs, effectively excluding half their body from their workouts. This leads to an imbalance in physical development that is not aesthetically pleasing. Walking around in jeans and a T-shirt can make people who train and have big arms feel confident, but sooner or later, beach season comes around—and it’s good to feel confident then, too.

Read more: 5 Types of Squats for an Incredible Booty

There are many more reasons not to neglect leg training at the gym, but the most important thing to start with is recognizing that we need to work our legs—and simply getting started. The right lower-body workout isn’t limited to leg extensions and leg presses. It should be comprehensive and include exercises such as squats and lunges. Results won’t take long to appear, but, as with everything else at the gym, they won’t come for free—we’ll have to work hard before we see the benefits. We can take comfort and feel confident knowing we’re on the right track and that, by adding leg workouts to our routine, we can truly say we train seriously.

View this post on Instagram