Beginner, No Fuss, Leg Strengthening Program
Everyone has the right to reap the many benefits of completing consistent strengthening exercise. For me this is a core belief and a driver in my work as a physiotherapist and strength coach.
A common barrier preventing some people from reaping the strength training benefits is feeling frozen and unsure where to start when establishing a strength routine.
With a seemingly infinite list of strength exercises that we could include to get stronger, and just as many versions of strength programs to select from, being frozen with indecision and the desire to select the “perfect” program makes sense.
When it comes to exercise, I believe and preach that done is better than perfect. Rather than delaying the start of your strength routine in order to continue to research and tweak your strength training plan, start with a little of something and adjust as you go.
On this theme, here is a done is better than perfect lower body strength program. It involves a single exercise and a plan for gradually progressing the difficulty of this exercise.
This a no fuss lower body strength program, centring around a sit-to-stand exercise. This exercise is a version of a squat and uses the large muscles of legs, the quadriceps and gluteal muscles. With the coordination required during the movement, especially as you progress to the harder versions, it also challenges your core muscles, coordination and balance.
The No Fuss Leg Strengthening Exercises
Level 1 - The Standard Sit to Stand
Level 2 - The Dumbbell Sit to Stand
Level 3 - The Eccentric Single Leg Sit to Stand
Level 4 - The Single Leg Sit to Stand
Level 5 - The Dumbbell Single Leg Sit to Stand
The No Fuss Leg Strengthening Program Format
1) Frequency
For optimal leg strengthening benefits repeat this program twice a week.
And with done being better than perfect in mind, you can also choose to complete the program once a week and also reap benefits, at a slower pace.
2) Sets, reps and progression plan
At your first session complete 3 sets of between 5 and 15 repetitions of your selected level of the sit to stand.
If you are unable to complete 3 sets of 5 reps, at the next session shift down a level, or use a lighter dumbbell for levels 2 and 5.
If you are able to complete 3 sets of 15 reps, at the next session shift up a level or use a heavier dumbbell for levels 2 and 5.
At each session either aim to increase the total amount of repetitions compared to the previous session OR progress to the next level of exercise or a heavier dumbbell because you reached the 3 sets of 15 repetitions at the previous session.
3) Rest Time
Ideally rest for 2 minutes between sets.
If you choose to rest for less time between sets, you may find, after progressing through the program for a while, that you hit a plateau. If this is the case, you may want to re-visit your rest time.
4) Track your progress
Keep track, either digitally or with pen and paper, when you complete the no fuss leg strengthening program and how many sets and reps you complete.
This is useful for knowing what amount of sets and reps you are looking to beat at the next session, building a consistent routine and giving you information for your future self to look back on and see how much strength you have built!
My hope is that if you are wanting to incorporate strength training into your routine and are not sure where to start, that this provides inspiration and blueprint for getting started now!
For individualized strength assessments and programming, especially if you are struggling with getting into a strength training routine after an injury, I am available for in-person sessions out of REclaim Physio in Kanata and virtually for residents of Ontario.
Appointments are available via Online Booking.
Cheers!