1. You’ll be a better athlete.
2. You’ll reduce your risk of injury.
3. You’ll burn more calories.
4. You’ll improve your balance.
5. You’ll run faster and longer.
6. You’ll increase your metabolism.
7. You’ll relieve lower back pain.
8. You’ll increase your range of motion.
9. You’ll have superhero efficiency for everyday tasks.

Tips for Leg Day

Is it squat o’clock? Here’s what you need to know about getting a leg up on your next lower-body workout.
– How often to hit it: Your workouts should be different depending on your goals. Runners should incorporate strength training on low to moderate mileage days. For gym goers looking to change their body composition, Sinkler says it’s best to rotate volume (number of sets), heavy weight and speed so your body never adapts to the demands of your workouts.
– Which exercises are most efficient: Sinkler and Kawamoto both recommend squats, deadlifts and lunges, as well as single-leg variations of those movements. Skip lower body machine presses since they won’t engage your core as much as free weight exercises. If you enjoy bodyweight training, make sure to find new variations so you’ll keep challenging yourself and seeing progress.
– What not to do: It’s well-known advice but worth repeating: To maximize results and prevent injury, never add more weight or attempt to go for speed until you’ve got the movement patterns down. Beginners should pay special attention to squat depth, posture and knee alignment. When in doubt, schedule some time with a certified strength coach or trainer to nail down the foundations before going heavy.

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