How Do I Make Leg Day More Bearable? (Everything You Need To Know)
One of the most common questions that get asked by a lot of fitness enthusiasts is…
“How do I make leg day more bearable?”
Many people who workout at gyms or at home have a difficult time appreciating leg day for a variety of reasons, but how can you make it tolerable enough that you don’t want to avoid it?
The answers to this and ways of making leg day better will be revealed…
How Do I Make Leg Day More Bearable?
There are a few things you can do to make leg day more bearable. First, try to focus on the positive aspects of your workout. Remember that you’re doing this to improve your health and fitness levels. Second, set a goal for yourself before you start working out. This will give you something to focus on and help keep you motivated. Changing up your leg program regularly can help keep things fresh and prevent negative thoughts. While on the subject of negative thoughts, it’s worth mentioning the importance of being mentally prepared for leg day if you don’t like it. Listening to music which motivates you or having a gym partner to “verbally” challenge you are both very important. Finally, make sure to take breaks when you need them. Leg day can be tough as you burn large amounts of energy, but it’s important to listen to your body and give it the rest it needs.
Training your legs is very important for overall strength, power and injury prevention in sports. While it can be tough, there are ways to make it more bearable. Let’s look at them below…
Why You Shouldn’t Skip Leg Day
There are many reasons why you shouldn’t skip leg day, but here are the main three…
1. You’ll miss out on gains in strength, power and size
If you’re looking to increase your strength, power or size then skipping leg day is not an option. Your legs contain some of the biggest muscles in your body, so if you’re not training them then you’re missing out on a lot of potential gains.
2. You’ll increase your risk of injuries
If you don’t train your legs then you’re more likely to suffer from injuries when participating in sports or other activities. Strong legs help to protect your knees, hips and back from injury.
3. You’ll look unbalanced
If you have a strong upper body but weak legs then you’re going to look unbalanced. This is often something that people who skip leg day complain about.
Training your legs will help to create a balanced and aesthetically pleasing physique.
Skipping leg day is not an option if you want to improve your strength, power, size, or reduce your risk of injuries.
Make sure to include leg day in your training program and follow the tips above to make it more bearable.
Related: What Is The Most Painful Gym Exercise? (All The Answers Here)
Why Isn’t it Bearable?
There can be many reasons why people find leg day hard, but some of the most common include…
Mentally Tough
Many people find leg day tough because it’s mentally demanding.
You have to push yourself hard to complete the exercises and this can be draining. It’s important to stay focused and motivated if you want to make it through leg day.
Look to people whom you find inspirational, I don’t mean that you should enrol on Tony Robbins latest program, although if that’s what you like, do so.
Listen to people who are following a similar route as you to become more inspired by the things they say and the ideas that inspire them.
Two people that come to mind are comedian/podcaster Joe Rogan and movie star, Dwayne Johnson.
These two offer a unique motivational perspective and are worth listening to if you are looking for that spark to ignite your leg day motivation.
There are lots of motivational videos of these two and other people on Youtube, so go check them out.
Get to the Beat – Importance of Music
The importance of music on leg day can not be overstated.
Having the right tunes playing in your headphones can help you push through the pain and get the most out of your workout.
It’s been scientifically proven that music can increase your performance in exercise, so make sure to choose some motivating tunes to get you through your next leg day session.
Some people prefer to listen to fast-paced music while others like something a bit more mellow.
Find what works for you and make sure to have your playlist ready for your next leg day.
Physically Demanding
Leg day is physically demanding and can be tough on your body.
Especially as you exert a lot of energy and place a lot of stress on your muscles and joints.
Make sure to warm up properly before your workout and cool down afterwards. This will help to reduce the risk of injuries and make your workout more bearable.
Also, make sure you have adequate fuel and hydration for your workout.
Eating a nutritious meal before and after your workout will help to replenish your energy levels and keep your body performing at its best.
Fuelling your workout, especially leg day, is essential if you want to make it through and get the most out of your session.
Plenty of Rest
Getting enough rest is important for leg day recovery.
Your muscles need time to recover and repair after a tough workout.
Make sure you get plenty of sleep and rest between workouts to give your body the time it needs to recover.
You should also consider using active recovery methods such as foam rolling and stretching to help reduce muscle soreness and improve flexibility.
Getting enough rest before leg day is also important.
If you’re feeling tired or run down, your performance will suffer.
Make sure you get a good night’s sleep the night before your workout to ensure you’re well-rested and ready to go.
Delayed Onset Muscle Soreness (DOMS)
DOMS is a common occurrence after leg day.
This is because you are using muscles that you don’t normally use and they need time to recover.
DOMS usually starts 24-48 hours after your workout and can last up to a week.
There are a few things you can do to help reduce the effects of DOMS, such as foam rolling, stretching, and taking an NSAID (non-steroidal anti-inflammatory drug).
You should also make sure you’re getting enough protein and carbohydrates to help your muscles recover.
Theres no denying there’s a good chance you will be walking like a baby giraffe for the days that follow leg day, so make sure you do all you can to prevent DOMS.
Log Progress and Set Manageable Goals
If you find yourself struggling to make it through leg day, try logging your progress and setting manageable goals.
This will help you stay on track and motivated.
Set a goal for how many reps or sets you want to complete and break it down into manageable chunks.
For example, if your goal is to complete 100 squats, break it down into sets of 10 or 20.
This will make it seem more achievable and help you stay focused.
Logging your progress is also a great way to see how far you’ve come and track your progress over time.
So, if you’re feeling discouraged, take a look at your logs and see how much you’ve improved.
Making leg day more bearable doesn’t have to be difficult.
Try these tips and see how they work for you.
And remember, the most important thing is to stay motivated and focus on your goals.
Steady and Regular Progress
If you want to make leg day more bearable, try making steady and regular progress.
This means gradually increasing the intensity and duration of your workouts over time.
Start with shorter workouts and slowly build up to longer ones.
You can also add more difficult exercises as you get stronger and more comfortable with the simpler ones.
Making steady progress will help you avoid burnout and injuries, and it will make your workouts more sustainable in the long run.
It’s also important to listen to your body and take rest days when you need them.
Your body needs time to recover, so don’t push yourself too hard.
Take a day or two off each week to rest and allow your body to recover.
Mix up Program More Often
If you’re finding that leg day is becoming too routine and boring, try mixing up your program more often.
This will help you stay motivated and engaged with your workouts.
Try adding new exercises, changing the order of your workout, or increasing the intensity.
You can also try working out with a friend or taking a class to mix things up.
Do whatever you need to do to keep your workouts interesting and fun.
Otherwise, you’re likely to get bored and discouraged.
Is it Better to Get it Out the Way?
There’s no right or wrong answer to this question.
It all depends on your preferences and schedules.
Some people find it helpful to get their workouts out of the way first thing in the morning.
This way, they don’t have to think about it for the rest of the day and they can feel good knowing that they’ve already accomplished something.
Others prefer to work out later in the day so they have something to look forward to.
Do whatever works best for you and your schedule.
The same goes for at which point of the week you train legs. Are you leaving leg day until the end of the week?
When you’re tired and possibly already a little sore from previous workouts?
Or are you getting it out the way first thing so you don’t have to think about it for the rest of the week?
Again, there’s no right or wrong answer.
Do whatever works best for you.
Related: Why Are Squats So Hard? (24 Tips, Hints and Answers To Progress)
Spread Out Over a Few Days?
If you’re finding that leg day is taking too long, you might want to try spreading your workouts out over a few days.
For example, you could do lower body exercises on Mondays, Wednesdays, and Fridays. This will help you stay motivated and make better progress in the long run.
It’s also important to make sure that you’re getting enough rest between workouts.
Your muscles need time to recover, so don’t try to do too much too soon.
Start with three days per week and gradually increase the frequency as you get stronger and more comfortable with your workout routine.
How Often Are You Training Legs?
If you’re only doing it once a week, you might want to increase the frequency. Training more often will help you make better progress and stay motivated.
You can also try split training, where you focus on different muscle groups on different days.
For example, you could train your legs and upper body on Monday and Wednesday, and then do lower body and core on Friday.
This is a great way of mixing things up and making sure that you’re not overtraining any one muscle group.
Depending on where you are at with your fitness journey, you might want to consider adding in a second leg day.
If you’re just starting out, focus on quality over quantity.
Doing a few exercises well is better than trying to do too much and not being able to complete your workout.
As you get stronger and more comfortable with your routine, you can start adding in more exercises and increasing the intensity.
Remember to focus on quality over quantity, and don’t try to do too much too soon.
Take your time and listen to your body, and you’ll make great progress.
Would Regular Massage Help?
If you’re finding that leg day is particularly tough on your muscles, you might want to consider adding regular massages to your routine.
Massages can help improve circulation and reduce muscle soreness.
They can also be a great way to relax and de-stress after a tough workout.
There are a few different types of massages you can try, so talk to your massage therapist about what would be best for you.
Swedish massages are a good option if you’re new to massage therapy.
They’re gentle and relaxing, and they can help improve circulation and reduce muscle tension.
Deep tissue massages are a good option if you’re looking for something a little more intense.
They can help reduce muscle soreness and improve range of motion.
Trigger point massages are another option to consider.
They’re designed to relieve pain in specific areas of the body, and they can be very effective for treating muscular pain.
If you’re not sure which type of massage would be best for you, talk to your doctor or a certified massage therapist.
They’ll be able to assess your needs and recommend the best option for you.
Regular massages can be a great way to reduce muscle soreness and improve circulation.
Warm-up and Down Properly
One of the most important things you can do to make leg day more bearable is to warm up and cool down properly.
Warming up helps increase blood flow to your muscles, which can reduce the risk of injury and help you get the most out of your workout.
A good warm-up should include some light cardio and dynamic stretching.
You can also do a few of the exercises you’re planning to do during your workout at a lower intensity.
This will help your muscles prepare for the upcoming workout. Cooling down is just as important as warming up.
It helps your body recover from the strenuous workout and prevents your muscles from tightening up.
A good cool-down should include some light cardio and static stretching.
You can also do a few of the exercises you did during your workout at a lower intensity.
This will help your body gradually transition back to rest. Taking the time to warm up and cool down properly will make a big difference in how you feel after your workout.
It’s also important to listen to your body and take breaks when you need them.
If you’re feeling pain or discomfort, stop what you are doing and rest.
Change the Weight?
If you’ve been doing the same exercises with the same weights for a while, you might want to consider changing things up.
Adding more weight can help you build muscle and strength.
But it’s important to make sure that you’re not overdoing it.
Start by adding 5-10% more weight than you’re used to lifting.
If you can complete your workout with this new weight, then you can gradually increase the amount of weight you’re lifting over time.
But if you find that the new weight is too much for you, then you can either reduce the amount of weight or the number of reps you’re doing.
If you’re not sure how much weight to add, talk to a certified personal trainer.
They can help you assess your strength and recommend the best way to increase the amount of weight you’re lifting.
Is Gym Attire an Issue?
You might not think that what you’re wearing to the gym makes a difference, but it can have a big impact on your workout.
Wearing loose, comfortable clothing will help you move more freely and prevent you from getting too hot during your workout.
But if your clothes are too loose, they can get in the way and make it difficult to move.
You should also avoid wearing clothes that are too tight.
Tight clothing can restrict your movement and cause you to overheat.
The best option is to wear form-fitting, breathable clothing that will allow you to move freely without getting too hot.
Wearing shoes that are comfortable and provide support will help you stay safe and prevent injuries.
Investing in a good pair of shoes is worth it, as they can help you stay safe and comfortable during your workouts.
Final Thoughts…
Leg day can be tough, but there are a few things you can do to make it more bearable.
Try making steady and regular progress, mixing up your program more often, and getting enough rest between workouts.
And don’t forget to fuel your body with the right nutrients before and after your workout.
Eating a balanced diet and staying hydrated will help you recover from your workouts and get the most out of them.
Don’t be afraid to experiment and find what works best for you.
And if you ever feel like you’re stuck in a rut, remember that you can always try something new.
What’s your favourite leg exercise?
Do you have any tips for making leg day more bearable? Share them in the comments below!
