Leg Size and Power – The Foundation of a Long, Mobile Life
Something we are passionate about at Astral Fitness, if you haven’t guessed from reading all our blogs, or visiting us, is strength. So, this month we are focusing on how strength in various aspects of fitness play into one thing we are all striving for: longevity.
Strong, powerful legs are far more than just visually impressive, they serve as the foundation for longevity itself. According to Dr. Chad Maurer: “Preserving leg strength supports longevity by maintaining mobility, reducing fall risk, and enabling essential daily activities like walking…”
As we age, the loss of muscle strength, dynapenia, often surpasses the decline in muscle size, making leg power even more vital. Interestingly though, we don’t automatically lose muscle size and strength JUST because we are aging. We lose these things because we don’t move as much… the power to stay strong and able is quite literally in our hands…. Or actually is it in our Legs…?
A review of the relationship between leg muscle power and chronic conditions like osteoarthritis, diabetes, and cardiovascular disease underscores this connection: leg muscle power directly impacts these health risks and, strength training for your legs specifically can actually reduce all-cause mortality. Well, that’s something to take seriously, right?
Why It Matters for Longevity
- Mobility & Independence: Legs power everyday life; walking, climbing stairs, rising from chairs.
- Fall Prevention: Strong quadriceps and glutes enhance gait speed and stability, dramatically lowering fall risk.
- Metabolic & Cardiovascular Benefits: Leg training improves metabolism, circulation, and reduces disease risk.
- Brain and Nervous System Resilience: Strength training also contributes to neuroplasticity, cognitive health, and nervous system function – benefits amplified through compound leg movements like squats. Even doing 10 squats a few times a day to break up the sitting you’re doing will deliver benefits.
- Power vs. Mass: With age, strength and power deteriorates more rapidly than muscle mass. A study found older adults using a power‑training program improved leg press power circa 10 % more than traditional strength training, even when both groups gained similar overall strength and mobility.
Exercise Suggestions & Progressions at Astral Fitness
Not sure where to start if you’re new to exercise? We are happy to guide you and send you a tailored exercise sheet to get you started. You may need the advice of a Personal Trainer to explore exercise in more detail. Chloe has a waiting list for her PT slots, if you’re interested, let her know on [email protected]
If you’re more experienced with exercise and experiencing a setback, we can advise you how to get back on track.
The Role of Massage in Leg Longevity
Regular massage at Astral Fitness complements leg training in several ways:
- Reduces Muscle Aches & Delayed Onset Muscle Soreness (DOMS)
- Releases Tension and Improves Mobility
- Enhances Circulation & Tissue Health.
By pairing structured leg size-and-power training with fortnightly or monthly massage, clients at Astral Fitness can train harder, recover faster, and maintain sustainable progress over the years, laying the foundation for a long, mobile, and vibrant life. Get booked in at www.astralfitness.co.uk
Thank you for reading this weeks blog, Leg Size and Power – The Foundation of a Long, Mobile Life.
See you soon,
Chloe and Jen