Leg Day Workout
Question 1 : My mother is very old. Are weighted squats and lunges safe for her?
Yes. We load her progressively: She starts with a weight she can handle for 8–12 reps and 3 sets, then we slowly increase the weight by about 10–20% over 10–12 sessions as she gets stronger.
Weighted squats and lunges are safe because they are controlled and repetitive movements, which is required for muscle gain and bone health.
Question 2 : My knee hurts after I play sports. Is it safe for me to do weighted squats? I don't want to make the pain worse.
Yes, in many cases weighted squats can still be safe because they are a closed kinetic chain exercise, which generally places less stress on the knee joint than many people expect.
There are also different squat variations, such as goblet squats, Spanish squats, and zercher squats, each of which can benefit the knee in different ways.
When performed correctly and progressed gradually, weighted squats can help strengthen the muscles around the knee and improve the neuromuscular control needed for sports performance.
Question 3 : I’m very skinny and under weight. How weight training helps me to gain Weight?
Weight training can help you gain healthy body weight because it encourages your body to build muscle mass rather than just adding body fat. Here’s how it works:
- Stimulates muscle growth
- When you lift weights, your muscles experience small amounts of stress.
- During recovery, your body repairs the muscle fibers and makes them larger and stronger. This process is called muscle hypertrophy.
- Improves nutrient use
- Your body becomes more efficient at directing protein and calories toward muscle growth, especially when combined with adequate nutrition.
- Promotes healthy weight gain
- Simply eating more without exercise may lead to mostly fat gain.
- Weight training helps ensure a larger portion of the gained weight comes from muscle.
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Redefined Physio Kuala Lumpur (KL)
- Level 25.1 Menara AIA Sentral, No. 30, Jalan Sultan Ismail, 50250 Kuala Lumpur.
- +6012-841 2623
- redefinedphysio23@gmail.com
Redefined Physio Petaling Jaya (PJ)
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- +6012-389 2623
- redefinedpj@gmail.com