{"id":3204,"date":"2026-06-09T21:17:38","date_gmt":"2026-06-09T13:17:38","guid":{"rendered":"https:\/\/redefinedphysio.com\/?page_id=3204"},"modified":"2026-06-09T21:46:15","modified_gmt":"2026-06-09T13:46:15","slug":"leg-day-workout","status":"publish","type":"page","link":"https:\/\/redefinedphysio.com\/index.php\/leg-day-workout\/","title":{"rendered":"Leg Day Workout"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"3204\" class=\"elementor elementor-3204\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9692abc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9692abc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b49c110\" data-id=\"b49c110\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b48e78 elementor-widget elementor-widget-video\" data-id=\"5b48e78\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtube.com\\\/shorts\\\/fQ-CYDzGZU4?si=9J4xycgAGPo8yud5&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5e67111 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5e67111\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1a25974\" data-id=\"1a25974\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-38b005e elementor-widget elementor-widget-heading\" data-id=\"38b005e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Leg Day Workout<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5116419 elementor-widget elementor-widget-heading\" data-id=\"5116419\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span style=\"color:#E7704E\">Question 1 : <\/span>My mother is very old. Are weighted squats and lunges safe for her?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec5ac1a elementor-widget elementor-widget-text-editor\" data-id=\"ec5ac1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"83\" data-end=\"165\">Yes. We load her progressively:\u00a0She starts with a weight she can handle for\u00a0<strong data-start=\"211\" data-end=\"235\">8\u201312 reps and 3 sets<\/strong>, then we slowly increase the weight by about\u00a0<strong data-start=\"281\" data-end=\"311\">10\u201320% over 10\u201312 sessions<\/strong> as she gets stronger. <\/p><p data-start=\"83\" data-end=\"165\">Weighted squats and lunges are safe because they are\u00a0<strong data-start=\"388\" data-end=\"427\">controlled and repetitive movements<\/strong>, which is required for\u00a0<strong data-start=\"448\" data-end=\"483\">muscle gain and bone health<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78323ef elementor-widget elementor-widget-heading\" data-id=\"78323ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span style=\"color:#E7704E\">Question 2 : <\/span>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.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5992ceb elementor-widget elementor-widget-text-editor\" data-id=\"5992ceb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"128\" data-end=\"326\">Yes, in many cases weighted squats can still be safe because they are a\u00a0<strong data-start=\"214\" data-end=\"247\">closed kinetic chain exercise<\/strong>, which generally places less stress on the knee joint than many people expect.<\/p><p data-start=\"328\" data-end=\"484\">There are also different squat variations, such as\u00a0<strong data-start=\"379\" data-end=\"429\">goblet squats, Spanish squats, and zercher squats<\/strong>, each of which can benefit the knee in different ways.<\/p><p data-start=\"486\" data-end=\"673\">When performed correctly and progressed gradually, weighted squats can help strengthen the muscles around the knee and improve the\u00a0<strong data-start=\"617\" data-end=\"642\">neuromuscular control<\/strong>\u00a0needed for sports performance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b77e43 elementor-widget elementor-widget-heading\" data-id=\"7b77e43\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span style=\"color:#E7704E\">Question 3 : <\/span> I\u2019m very skinny and under weight. How weight training helps me to gain Weight? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc5c22f elementor-widget elementor-widget-text-editor\" data-id=\"cc5c22f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-turn-id-container=\"request-WEB:4e7be81d-e3d6-49c4-9166-e213203f4030-0\" data-is-intersecting=\"true\"><div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm\/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg\/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)\"><div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\"><div class=\"flex max-w-full flex-col gap-4 grow\"><div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal outline-none keyboard-focused:focus-ring [.text-message+&amp;]:mt-1\" dir=\"auto\" tabindex=\"0\" data-message-author-role=\"assistant\" data-message-id=\"eab72c07-e156-474c-be44-be00fef470be\" data-message-model-slug=\"gpt-5-5\" data-turn-start-message=\"true\"><div class=\"flex w-full flex-col gap-1 empty:hidden\"><div class=\"markdown prose dark:prose-invert wrap-break-word w-full light markdown-new-styling\"><p data-start=\"0\" data-end=\"144\">Weight training can help you gain healthy body weight because it encourages your body to build\u00a0<strong data-start=\"95\" data-end=\"110\">muscle mass<\/strong> rather than just adding body fat. Here&#8217;s how it works:<\/p><ol data-start=\"168\" data-end=\"938\"><li data-start=\"168\" data-end=\"417\"><strong data-start=\"171\" data-end=\"199\">Stimulates muscle growth<\/strong><ul data-start=\"203\" data-end=\"417\"><li data-start=\"203\" data-end=\"276\">When you lift weights, your muscles experience small amounts of stress.<\/li><li data-start=\"280\" data-end=\"417\">During recovery, your body repairs the muscle fibers and makes them larger and stronger. This process is called\u00a0<strong data-start=\"394\" data-end=\"416\">muscle hypertrophy<\/strong>.<\/li><\/ul><\/li><li data-start=\"568\" data-end=\"740\"><strong data-start=\"571\" data-end=\"596\">Improves nutrient use<\/strong><ul data-start=\"600\" data-end=\"740\"><li data-start=\"600\" data-end=\"740\">Your body becomes more efficient at directing protein and calories toward muscle growth, especially when combined with adequate nutrition.<\/li><\/ul><\/li><li data-start=\"742\" data-end=\"938\"><strong data-start=\"745\" data-end=\"777\">Promotes healthy weight gain<\/strong><ul data-start=\"781\" data-end=\"938\"><li data-start=\"781\" data-end=\"847\">Simply eating more without exercise may lead to mostly fat gain.<\/li><li data-start=\"851\" data-end=\"938\">Weight training helps ensure a larger portion of the gained weight comes from muscle.<\/li><\/ul><\/li><\/ol><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ab8eb3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ab8eb3e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-005c984\" data-id=\"005c984\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5d9a5cc elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"5d9a5cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><span style=\"color:#E7704E\">Make An Appointment<\/span> with us today !<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-75ee549 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"75ee549\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-bc579c5\" data-id=\"bc579c5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76f57fa elementor-widget elementor-widget-image\" data-id=\"76f57fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/redefinedphysio.com\/wp-content\/uploads\/2024\/10\/MG_0120-1024x683.jpg\" class=\"attachment-large size-large wp-image-1996\" alt=\"Redefined Physiotherapy in kl\" srcset=\"https:\/\/redefinedphysio.com\/wp-content\/uploads\/2024\/10\/MG_0120-1024x683.jpg 1024w, https:\/\/redefinedphysio.com\/wp-content\/uploads\/2024\/10\/MG_0120-300x200.jpg 300w, https:\/\/redefinedphysio.com\/wp-content\/uploads\/2024\/10\/MG_0120-768x512.jpg 768w, https:\/\/redefinedphysio.com\/wp-content\/uploads\/2024\/10\/MG_0120-1536x1024.jpg 1536w, https:\/\/redefinedphysio.com\/wp-content\/uploads\/2024\/10\/MG_0120-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" title=\"_MG_0120 - RE:defined Physiotherapy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a223de1 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"a223de1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Redefined Physio Kuala Lumpur (KL)<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10f7134 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"10f7134\" data-element_type=\"widget\" data-e-type=\"widget\" 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Info<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Leg Day Workout Question 1 : My mother is very old. Are weighted squats and lunges safe for her? Yes. We load her progressively:\u00a0She starts with a weight she can handle for\u00a08\u201312 reps and 3 sets, then we slowly increase the weight by about\u00a010\u201320% over 10\u201312 sessions as she gets stronger. Weighted squats and lunges &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/redefinedphysio.com\/index.php\/leg-day-workout\/\"> <span class=\"screen-reader-text\">Leg Day Workout<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"om_disable_all_campaigns":false,"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"class_list":["post-3204","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.7.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Master leg day workout at Redefined Physio Petaling Jaya. 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