Why You need to build up big and strong calf muscles

Why You need to build up big and strong calf muscles


Your calves should be your lower-body biceps or the showy muscles in your legs. However, some people just get a giant set of calves, and others can exercise their calves every day and all day for the rest of their lives, seeking calf glory. Your calves help sustain your body, whether you’re sprinting uphill or standing motionless. They also serve to support your ankles and allow you to do actions such as jumping, twisting, and bending.

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However, increasing the growth of your calf muscles might be tough. The fitness community regards calves as the most obstinate muscle region in the body. When you stand or walk, you already work your calves. However, if you want to grow them, the secret is to challenge them even more.

In this article, we will discuss why u need to build big and strong calf muscles.

What are Calf muscles?

The calf muscle is structured up of two muscles: the gastrocnemius and the soleus. The bigger muscle, the soleus, is located directly underneath the gastrocnemius. The gastric (did you think we’d type the full word out for this entire story? ), on the other hand, is the muscle which that most people think of when you hear “calf.” It’s the ball of muscle that contracts at the top of your lower leg and tries to drive the foot downward. It also helps you bend your knee.

Both muscles necessitate distinct techniques in the weight room. Because the soleus connects below the knee, you’ll want to conduct standing activities that target your calves to strike the soleus. Meanwhile, the gastroc connects above the knee. A sitting calf raise, for example, will prioritize the soleus since it will be fully contracted while the gastroc will be loose.

Age for Calf muscles

Muscle mass tends to decline as you become older. Sarcopenia, or muscle loss, also affects the legs. According to research Trusted Source, persons over 50 lose 1 to 2 percent of lean leg muscle mass each year.

Reasons for the need to build calf muscles

Improved distance running

According to a study, Slender calves may boost your capacity to run great distances. Researchers examined the body measures of six top distance runners in a modest 2008 study published in the big report i.e Journal of Sports Science and Medicine Trusted Source. They discovered that the runners all had one thing in common: tiny calf size.

The researchers hypothesized that there could be a correlation between reduced calf circumference and better distance running performance. Because thin legs require less force to move, it takes less effort to traverse lengthy distances. However, it is crucial to remember that distance running is influenced by a variety of parameters, including respiratory endurance, leg length, and general body composition.

Reduced risk of liver disease

Small calves, it turns out, may be a sign of a decreased risk of non-alcoholic fatty liver disease (NAFLD). NAFLD develops when too much fat builds up in a person’s liver who consumes little to no alcohol. Calf circumference may be a predictor of decreased body fat, according to 2017 research. This kind of fat is linked to increased free fatty acids (FFA), a type of fat fuel.

Calf lifts are also beneficial to your joints.

Most of us experience knee discomfort after only a few sets of burpees. And guess what else? It’s because of your sluggish calves. When you vertically leap and land while doing a burpee, it might put a strain on your knee joints, especially if you don’t land properly. Running on a treadmill follows the same reasoning.

Increase the size of your calves

Although many elements, like genetics and age, are beyond your control, there are actions you can do to strengthen and grow your calves. The three workouts shown below can assist in strengthening your calf muscles. They entail elevating your heels against your body weight or elastic resistance.

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Calf flex with a band

  • This workout targets your calves as well as your ankles. You’ll need a mat and a resistance band to attempt it.
  • Sit on the floor, legs straight in front. Straighten your spine.
  • Wrap a resistance band over the balls of your feet and tighten the ends.
  • Flex your feet upward and then forward without shifting your knees or raising your feet off the floor.
  • Complete 2-3 sets of 10-15 repetitions.

Sit on a yoga mat or folded blanket if you have trouble keeping your back straight.

Calf lift when standing

Standing calf raises are an excellent technique to bulk up your calves. This exercise targets the gastrocnemius, the biggest calf muscle. It’s possible to perform it with or without weights.

  • Stand with your feet shoulder-width apart. Maintain a comfortable posture with your shoulders relaxed, and your knees slightly bent while holding the weights at your sides.
  • Raise both heels off the floor, maintaining your core strong and shoulders back.
  • Pause at the peak, then lower your heels to the ground.
  • Perform two or three sets with 15 repetitions. You can use a lesser or bigger weight or complete the workout without any weights if you like.

You may add an extra challenge by completing single-leg calf lifts. Bend one knee and elevate the other heel to lift one foot off the floor. Repeat on the other side. This activity may also be performed with a calf raise machine.

Other methods for increasing calf size

You may also try the following exercises to strengthen and grow your calves:

  • Sprinting. Sprinting in short spurts can put your calf muscles to the test.
  • Walking uphill. When you walk or run up an elevation, your calves must work harder to overcome additional resistance.
  • Ripping a rope. Jumping rope can assist to tone and building your calves while also improving your aerobic fitness.

Reasons many believe calves are hard to build…

Some muscle groups are simply more valuable than others. Men like massive chest and arm growth, whilst women prefer leg and glute development. This is most likely owing to the signals sent by the opposite sex in terms of our attractiveness. We tend to value and exercise more on body areas that men and women are normally drawn to. Big muscular calves on guys are just not regarded as appealing by women.

Disadvantages of building calf muscles

Small calves have been related to several health issues.

Leg power has been reduced. Small calves may be an issue if you prefer sprinting over long-distance jogging. Sprinting needs higher leg strength than distance running. Furthermore, greater leg strength is linked to increased calf size. Jumping also makes use of the calf muscles. However, if you have little calf muscles, you may struggle to obtain optimum leaping capacity.

  • Injuries and falls are more likely.

Calf muscles help in balance, posture, and stability. They provide support for your foot and ankle joints. You may be more prone to balance and stability issues if you have weak calves. Larger calves are often stronger. They can help lower the risk of injury and falls, particularly as you get older.

  • Mobility difficulties are more likely to occur.

Calf circumference is directly associated with muscle mass, according to a 2017 study, Trusted Source. As a result, smaller calves may suggest decreased total-body muscular mass. Sarcopenia can be accelerated by having reduced muscular mass. As a result, the risk of poor mobility, functional impairment, and disability may increase.

What elements affect small calves?

Genetics is assumed to be the cause of small calves. Other variables, such as age and body weight, may also be involved. Let’s look a deep look at each of the factors.

  • Genetics: While there is no clear evidence, genetics is commonly acknowledged that genetics is the most common cause of tiny calves. Many people report having calves that are the same size as their relatives. Furthermore, some people claim that their family has large calves despite explicitly working their lower legs.
  • The age-Muscle mass tends to decline as you become older. Sarcopenia, or muscle loss, also affects the legs. According to research Trusted Source, persons over the age of 50 lose 1 to 2 percent of lean leg muscle mass each year.


Many people struggle to increase the size of their calves. This is often related to variables such as heredity, age, and body weight. Focus on activities that especially test your calf muscles to develop your calves. You may be able to tone, strengthen, and enhance the size of your calves by pushing these muscles to work against resistance. Before beginning a new workout regimen or if you want additional information on how to develop your calves, see your doctor or a personal trainer.

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