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13 Secrets for Building Powerful Legs

Develop the powerful and good looking legs.

FACT CHECKED BY Christopher Roback
Fitness woman doing lunges exercises for leg muscle training
Shutterstock
FACT CHECKED BY Christopher Roback

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!


1. Your Leg Muscles are Among the Most Powerful in Your Body

Woman,Doing,Fitness,Training,On,A,Leg,Extension,Push,Machine,gym,fitness,workoutShutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

  1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
  2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Fitness,,,Lunges,Exercises,For,Leg,Muscle,Workout,Training,Shutterstock

  1. Train like an athlete to develop strength, power and speed.
  2. Consistency! Build a foundation of strength to support muscle development
  3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
  4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
  5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
  6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
  7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
  8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
  9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
  10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
  11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
  12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
  13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATCDillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

More For You

Fitness woman doing lunges exercises for leg muscle training
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Let's talk about the powerhouse we often overlook: our leg muscles. (As a a nationally board-certified and licensed athletic trainer who decided to apply my sports medicine skill set to the general public, I have been in the fitness industry for over 10 years, so know a thing or two about this.) Those leg muscles aren't just for show—they're essential for lifting, carrying, and keeping up with our little ones. Plus, here's a bonus: the bigger the muscles, the more calories and fat we burn. And let's not forget that working out the legs also means a natural testosterone boost. Plus, who wouldn't want to alleviate that annoying low back pain? So, let's discuss how to make sure our legs are getting the attention they deserve!


1. Your Leg Muscles are Among the Most Powerful in Your Body

Woman,Doing,Fitness,Training,On,A,Leg,Extension,Push,Machine,gym,fitness,workoutShutterstock

When we discuss building powerful legs, it’s essential to understand the concept of power itself. Power is the ability to create force at a fast rate, which can be calculated as force multiplied by acceleration. To achieve this, it's important to train like an athlete, focusing on a comprehensive approach that involves various muscle groups and movements. The lower body alone consists of 15-20 major muscles, and when considering the feet and ankles, this count rises to around 40.

I always encourage my clients to learn the anatomy of their body. Once you understand the complexity of our muscular system, how it interacts with the joints and skeletal system, it becomes much easier to manipulate and grow those muscles in a desirable manner. A very easy example is the “calves” muscle group. Most people are entirely unaware that your calves actually have three muscles, the gastrocnemius is the most superficial, invisible muscle, the soleus, which is a deeper and flatter muscle that is isolated by having your knees bent and the plantaría which is very small and deep, as well. Therefore, if you only train the calves with your legs, straight or only with your knees bent in a seated position, then you are neglecting the other major calf muscle, and therefore, probably putting yourself at risk for tearing your Achilles tendon which connects both of those muscles to your calcaneus foot bone.

Related: 10 Ways to Eat for Abs

2. Know the Key Muscle Groups in Your Legs

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

The key muscle groups and movements involved in building powerful leg muscles include ankle plantarflexion (involving the calves), ankle dorsiflexion (Tibialis anterior), knee extension (quadriceps), knee flexion (hamstrings), hip flexion (hip flexors and quadriceps), hip extension (glutes and hamstrings), hip adduction (adductor group and hip flexors), and hip abduction (glutes and deep abductor group). To effectively target these muscle groups, it's recommended to aim for 20-25 sets per muscle group per week, incorporating compound exercises like squats, deadlifts, and lunges but also more isolated movements for the adductor and abductor groups, hip and knee extensors and flexors, as well as various forms of calf raises, like mentioned above.

3. Move Like an Athlete

,Girl,Jumping,,,Boxes,,Cross-training,Gym, box, jumpsShutterstock

In addition to a comprehensive strength training regimen, it's crucial to integrate locomotive and athletic movements into your workout routine. This is where we move and feel like an athlete! Where the rubber meets the road, expressing that strength at a fast rate. This includes exercises such as walking lunges, sprints, skater hops, step ups, split squat jumps, box jumps, depth jumps, squat jumps, sled pushes, sled pulls, resisted running, and shuffling. When considering rep ranges, it's advisable to focus on 4-6 reps for power movements and 6-12 reps for general strength and hypertrophy movements.

The last two analogies I like to make people aware of are when we usually get hurt.

  1. When we land. Athlete’s always get hurt when they are landing, not jumping and when they are planting a foot to change direction. The problem with both scenarios is the gas being stronger than the brakes. Train your brakes!
  2. When we over stretch a muscle or ligament and it can no longer manage the tension at that length. The biggest example, like I mentioned before, is the Achilles tendon. It gets outstretched, and the muscle is not strong enough in the awakened position and it tears. Train your muscles intelligently at their most vulnerable positions.

Related: How I Shed 99 Pounds Naturally With These 4 Changes

4. 13 Secrets to Building Powerful Leg Muscles

Fitness,,,Lunges,Exercises,For,Leg,Muscle,Workout,Training,Shutterstock

  1. Train like an athlete to develop strength, power and speed.
  2. Consistency! Build a foundation of strength to support muscle development
  3. Target all major leg muscle groups through a variety of exercises and balance them out in your phases of training
  4. Workout lower body 2x per week and aim for 15-20 sets per muscle group per week for optimal development
  5. Day 1: One major lift (squat or deadlift) and accessory machine or band and cable isolations into
  6. Day 2: The other major lift integrated with locomotive and athletic movements to enhance coordination and performance
  7. Focus on a rep range of 4-6 for power movements and 6-12 for general strength and hypertrophy movements.
  8. Devote time and energy to appropriate recovery to aid muscle growth and repair (sleep, ice baths, saunas, compression boots, etc.)
  9. Reduce inflammation and muscle soreness through soft tissue work using a foam roller and/or a professional bodywork specialist, like myself.
  10. Consume roughly 1g of protein per pound of your ideal body weight and avoid processed and inflammatory foods to support muscle recovery and growth.
  11. Be mindful of overtraining and avoid doing excessive power exercises, focusing on balanced training across all muscle groups and movements.
  12. Apply progressive overload gradually to support muscle growth, and avoid plateaus.
  13. Make it fun and get comfortable being uncomfortable.

Related: Top 10 Muscle-Driven States in America

5. Avoid These Common Mistakes

Dillan Foss, ATCDillan Foss, ATC

To achieve powerful leg muscles, it's important to avoid common mistakes that may hinder progress. This includes focusing solely on speed without addressing other aspects of power, being mindful of the impact of repetitive movements on joints, training across all planes of motion, and avoiding applying progressive overload too rapidly, which can lead to injury.

By incorporating these 13 secrets into your leg muscle-building journey, you can develop strength, power, and agility, ultimately achieving the powerful and good looking legs you desire.

Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

Fitness woman doing lunges exercises for leg muscle workout training in gym.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As an ACE-certified trainer, I know how to get you leaner, stronger, firmer legs. The following exercises are chosen with a holistic approach to lower body training keeping strength, mobility, flexibility, and balance in mind. By improving mobility of the legs and hips, the exerciser can safely and effectively improve leg gains and strength, all while minimizing risk of injury. However, every exercise below is a strength-based leg movement. I’ve listed the exercises from simplest to complex, and the exercises with a link take you to the ACE Exercise Library and some include a demo or more detail to perform the exercise.


1. Squats

Full length of muscular man in sportswear doing squats during intense training at modern sports center with fitness equipment for workoutShutterstock

Squats- When performed with proper form, squats can be added to any fitness level routine. We perform this basic movement when we get up from a chair or couch. Therefore, how we train should also mimic how we move in our daily lives. Squats help support a strong core, glutes, hamstrings and quads. Squats can be performed assisted with a chair or bench and with or without weights. Feet are traditionally feet width apart or more with toes slightly point out so knees can effectively track as you come down to 90-degree bend or more in the knees, brace the core, and exhale as you rise back up to standing. The feet should always remain on the floor, as common incorrect movement is lifting of the heels, caving of the knees, rounding of the upper back or not going “deep” enough into the movement.

Related: 12 Best Foods For Women to Build Muscle

2. Lunges

Fitness man doing lunges leg exercise lunge exercising legs. Male fitness model doing alternating bodyweight Lunge workout training glutes, hamstrings and quadriceps.Shutterstock

Lunges primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, they engage the core muscles for stability and balance. (a, b and c are in order of simplest to complex)

  1. In place- Starting with the feet hip-width apart, take a step forward with one leg, making sure to maintain a comfortable distance between your feet. Lower your body towards the ground by bending both knees simultaneously, bend the knees to a 90-degree angle, with the front knee directly above your ankle and the back knee hovering just above the ground. Push through the heel of your front foot to return to the starting position. Repeat for the desired amount of reps and then switch legs.
  2. Alternating Reverse lunges- With the feet about hip-width apart, slowly step backwards with one leg. After the back foot hits the ground slowly lower the back knee towards the floor and bend the front knee to a 90-degree bend. To come up, press the front foot into the ground, being to rise and bring the back leg forward to return to standing. Perform the exercise on the other leg, and alternate sides with each repetition.
  3. Walking lunges (or forward lunge if space is limited)- Great for balance, glute and core activation. Place feet hip-width apart and step forward with one leg. Lower the back knee almost to the floor without touching the ground. From the bottom of the movement push the front foot into the floor, brace the core and bring the back leg up and walk it forward. Perform walking lunges to the desired distance or repetitions.

3. Lateral Lunge

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept.Shutterstock

Lateral lunge- A lateral lunge involves a side-to-side movement that targets different muscles than traditional forward lunges such as inner and outer thigh muscles. Lateral lunges also support healthy hip mobility and flexibility. The lateral lunge mimics lateral movements that are common in daily activities, making it a functional exercise for real-life scenarios. o perform a lateral lunge, start by standing with your feet shoulder-width apart. Take a step to the side with one leg, shifting your body weight to that side. As you step, bend the knee of the lunging leg and push your hips back, keeping the opposite leg straight. Lower your body toward the bent knee, aiming for the thigh to be parallel to the ground. Push through the heel of the lunging leg to return to the starting position, bringing your feet back together.

Related: I Lost 100 Pounds Eating the Foods in My New Cookbook

4. Romanian Deadlift

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

Romanian Deadlift- The Romanian Deadlift is a compound exercise that primarily targets the hamstrings, glutes, and lower back. Holding a barbell or dumbbells in front of your thighs, begin by standing with your feet hip-width apart and a slight bend in your knees. Slowly hinge at the hips, pushing your glutes back rather than down, while maintaining a straight back, allowing the weights to lower towards the ground. Keep the bar or dumbbells close to your legs and then return to the starting position by extending your hips and straightening your back. This exercise helps improve hip hinge mechanics, strengthens the posterior chain, and enhances overall lower body and core stability. It is imperative that proper form is maintain, a common mistake is to round and the shoulders and not engage the shoulder blades or lat muscles.

5. Hamstring Curl

Female Athlete Exercising at Lying Leg Curl Bench in The GymShutterstock

Hamstring curl- This is an isolation exercise that specifically targets the hamstrings. Typically performed using a machine, lie face down and secure your ankles under a pad. From a fully extended position, curl your legs towards your glutes by bending at the knee. Control the movement and return your legs to the starting position. Hamstring curls strengthen the muscles at the back of the thighs, aiding in knee flexion and overall leg stability. These can also be performed standing with cables.

6. Leg Adduction

Adduction or abductor machine - Attractive girl exercising her thighs in the gymShutterstock

Leg adduction- Is an exercise that focuses on bringing the legs together against resistance, primarily targeting the muscles of the inner thigh. Many times, inner thigh muscles are not properly trained or trained less frequently than their larger counterparts, the thighs or glutes. This movement can be performed using a dedicated leg adduction machine at the gym. Sit on the machine, adjust the settings, and bring your legs together against the resistance provided by the machine. Leg adduction exercises contribute to improved inner thigh strength and can be beneficial for overall lower body muscular balance. It is important to maintain proper core bracing and engagement to properly activate the inner thighs rather than hurt the low back.

Related: 14 Ways to Get Back in Shape

7. Bulgarian Split Squat

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

This a single-leg exercise that targets the quadriceps, hamstrings, and glutes. Using a bench of elevated surface, place one foot on the bench, the other foot is in alignment (knees above toes), if weighted- keep the weight at the sides or near the chest, engage the core, bend your front knee until 90 degrees or until your back knee is a couple inches from the ground. Inhale on the way down, exhale on the way up- squeeze the back upper glute and front thigh on the way up before repeating. This exercise can be performed with or without weights such dumbbells or kettlebells and supports a strong core, balance and proper muscle development of the legs.

8. Step-Ups

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Step-ups- Primarily targets the quadriceps, hamstrings, and glutes. Stand in front of a sturdy platform or bench, step onto it with one foot, and then bring the opposite leg up. Step back down and alternate legs. This exercise helps improve lower body strength, stability, and can be easily modified by adjusting the height of the platform. Step-ups can be performed with or without weights and improve core strength and balance.

9. Box Jumps

Young dedicated serious active strong fit sweaty muscular man with big muscles doing box jump workout in the gym as hardcore cross training real people motivation sport exerciseShutterstock

Box jumps - Box jumps enhance lower body power and strength. Box jumps involve jumping onto a box or platform. Box jumps engage quadriceps, hamstrings, and glutes, improving athletic performance, agility, and cardiovascular fitness. When performing box jumps, ensure a stable landing on the box to minimize impact on the joints. With feet hip-width, hinge at your hips, bend your knees, and explosively jump onto the box. Land with both feet on the box, ensuring a stable and controlled landing, then step back down.

10. Jump Squats

Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoorsShutterstock

Jump squats- Jump squats involve explosive jumps during a squatting motion. Start in a squat position, then explosively jump upward while extending your arms. Land softly and immediately go into the next jump squat. This plyometric exercise targets the lower body muscles, improves power, and enhances overall athletic performance.

11. Single Leg Deadlift

Athletic woman doing a single leg deadlift using a dumbbell weight assisted by a male personal trainer in a gym in a health and fitness conceptShutterstock

This unilateral exercise targets the hamstrings, glutes, and core. Stand on one leg while hinging at the hips, lowering your torso toward the ground while lifting the opposite leg behind you for balance. Return to the starting position and repeat on the same leg. Single-leg deadlifts help improve stability and balance and isolate the posterior chain muscles, contributing to overall lower body strength and flexibility.

FACT CHECKED BY Christopher Roback
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Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.


She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

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Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

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She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

Sophie_van_Oostenbrugg_gainsbybrains3gainsbybrains/Instagram

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.



FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Running is a great workout, but there are exercises you can do to maximize the burn. Emma Mailer (@em_fitx) is an online fitness coach and influencer who specializes in running. In her many viral videos, she offers advice on how to maximize workouts that involve pounding the pavement and has amassed a large social media following because of it. In a recent TikTok she reveals the exercises she does when she isn’t running that help get her body ready for runs. “Here are a range of different gym exercises I do to help improve my running,” she says in the clip. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to explain each exercise in great detail.


Lunges

Emma_Mailer_em_fitx1em_fitx/TikTok

“Starting off strong, I always do lunges. This is a great exercise for balance and coordination,” Emma says in the clip. To do the exercise, step forward with your right leg and lower yourself down until each leg is about 90 degree angle at the knee, instructs Collingwood. “Raise back up and step back. Repeat 10-12 times on the right leg and repeat with the left leg forward.”

Hanging Leg Raises

Emma_Mailer_em_fitx2em_fitx/TikTok

“Next up, we have hanging leg raises, a great exercise for building core stability,” says Emma. Collingwood explains that to do the exercise, you should suspend yourself from a bar that is tall enough to have your legs off the ground. “Raise your knees engaging your core to a 90 degree angle toward your chest and lower legs back down to straight position. Repeat 10-12 times. To make it more difficult, do it with straight legs,” she says.

RELATED: 5 Walking Tips for Weight Loss From Camila Cabello’s Personal Trainer

Box Jumps

Emma_Mailer_em_fitx3em_fitx/TikTok

Next up, box jumps, which “helps build power and explosiveness through the legs,” says Emma.

To do the exercise, Collingwood recommends using a sturdy surface like a plyo box, bench, step, or chair about 12 to 24 inches high. “Stand with feet hip width apart about 6 inches in front of the box. Bend your knees and swing your arms up as you jump onto the box. Land with both feet at the same time completely on the box. Step down carefully and repeat 10 to 12 times,” she says.

Single Leg RDLs

Emma_Mailer_em_fitx4em_fitx/TikTok

“Next up, I always do single leg RDLs. This helps improve any muscular balances that you have,” says Emma. Start with the right leg pressed evenly on the floor. “Slightly bend the right knee while bending over and raising the left leg to parallel with the floor,” says Collingwood. “Keep your right arm pointing down toward the floor and lower with you to almost touching the floor while the left arm extends to the side to help with balance. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Renegade Row

Emma_Mailer_em_fitx5em_fitx/TikTok

Renegade Row “helps with balance stabilization,” says Emma. Get into plank position with a pair of dumbbells, “ideally hexagon shape so they don’t roll,” instructs Collingwood. “Place legs a bit wider than shoulder width. Tighten core and glutes. Slowly raise one arm leading with the elbow up to the torso maintaining a neutral spine without twisting or moving the feet. Slowly lower the weight down and repeat on the other side.” Repeat 10 to 12 times on each side.

Step Up

Emma_Mailer_em_fitx6em_fitx/TikTok

“Next up, we have step up to see the unilateral exercise, easily transferable over to running,” says Emma. “Use a sturdy surface, like a plyo box, bench, step, or chair about 12 to 24 inches high,” says Collingwood. “Step up with right foot onto the step surface making sure your entire foot is on the step. Bring your left foot up to meet the right foot or for more advanced raise the knee. Step back down to the beginning position with one foot at a time.” Repeat 10-12 times on each foot.

RELATED: 14 Nutrition Secrets for Peak Athletic Performance

Single Leg Hip Thrust

Emma_Mailer_em_fitx7em_fitx/TikTok

“Finishing off, I do single leg hip thrust,” says Emma. Start by lying flat on the ground or lying on the bench sideways “with only shoulders resting on the bench sitting on the ground in front of the bench,” instructs Collingwood. “Keep your right foot flat on the floor and bend your left leg at a 90 degree angle.” If you want to make it more difficult, she recommends keeping your leg straight in front of you. “Raise hips up until parallel with the floor while squeezing glute. Lower to the starting position. Repeat 10-12 times and switch legs.”

💪🔥Body Booster: Consider adding a few effective strength training exercises to your routine if you are a runner. It will help keep your body prepared for intense runs.

@em_fitx

Exercises i ALWAYS do to help improve my running…… #RunTok

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

Close up of green tea being poured from teapot into cupShutterstock

Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

Shutterstock

It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.