The calves include the gastrocnemius and soleus muscles, which are located at the back of your lower legs, between your ankles and knees. Both muscles facilitate ankle extension, also called plantar flexion, which occurs when you increase the angle between your foot and lower leg by pointing your toes away from your body. Strengthening and toning the calves, just like any other muscle group, requires performing resistance exercises that target the muscles on a regular basis. Following a well-designed resistance-training program will help you achieve this goal. Consult a personal trainer to design an individualized program.
Step 1
Perform the standing and seated heel-raise exercises, which target the gastrocnemius and soleus muscles, respectively, every Sunday and Wednesday, Monday and Thursday, Tuesday and Friday or Wednesday and Saturday if you want to train twice a week; or every Sunday, Tuesday and Thursday; Monday, Wednesday and Friday; or Tuesday, Thursday and Saturday if you prefer a three-day-a week program.
Step 2
Train for 16 weeks if you choose the two-day-a-week program, or for 12 weeks if you do the three-day-a-week program. Divide the program into four equal segments, performing three sets of 12 repetitions during each session of the first segment, four sets of 10 reps during the second segment, five sets of eight reps during the third and six sets of six reps during the fourth. Increase the resistance for each exercise at the beginning of each segment.
Step 3
Adjust the weight accordingly after any training session that you can't complete all the prescribed sets and reps, or after any session that completing all the prescribed sets and reps feels too easy.
Step 4
Start the program again using slightly more resistance during each segment than you previously used, if possible. Remain flexible, however, with the amount of weight.
Tips and Warnings
- Place the front of your feet on an elevated surface with your heels hanging off the edge for both heel-raise exercises. Hold a barbell across your shoulders and upper back or dumbbells at your sides for the standing variation. Hold a barbell across your lower thighs or dumbbells on top of your lower thighs with your knees flexed to 90 degrees to perform the seated variation. Rest for one to three minutes between each set.
- Weight training can cause musculoskeletal injuries, so consult your doctor if you feel any pain other than mild muscle soreness.
Things You'll Need
- Barbell
- Dumbbells
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx: Calves
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