To Lower Body Strength Guide is a practical how to guide for all who want to strengthen your lower body. The article discusses about the importance of strengthening the four main muscles namely quads, hamstrings, calf muscles and adductors. The article also covers the basics such as loading, body weight and force generation that leads to an effective strength training session.

Tips to Lower Body Strength Guide

1.Body Weight

Body weight can be used for upper body or lower body strength training. The way how you load your body is essential for an effective strength training session. Body weight force can be used as a stationary resistance or a rowing movement which is called resisted acceleration.

2.Flexibility

Flexibility is important to improve your recovery ability, balance and coordination in strength training training. All of these are essential in order to keep the risk off from injuries during the exercise sessions and it can improve athletic performance as well as recovery after a sport event.

3.Frequency

It is important to train your body in strength training 2 or 3 days a week and each session should be in the range of 30 to 45 minutes. If you aim for better results, you can train your body 5 days a week or even 7 day as long as you are efficient. For beginners who just want to improve their lower body strength, it is recommended to follow a 10×3 workout. This workout can be performed within 45 minutes if you have all the necessary equipment at home and has an effective time management. If not, then all it needs is 90 minutes to finish a full body workout by doing both upper and lower body workouts separately but still in the same day.

4.Duration

For beginners and recreational athletes, it is recommended to use the 4 Day Upper Muscles plan. This plan has 4 days a week for upper body strength training with the rest day of non-exercising activities like walking or swimming to improve recovery ability. If you wish to work out your lower body as well as your upper body, then do 3×5 workout and choose one day of upper body strength training and another day for lower body strength training.