How to build legs

It’s Never Too Late to Build Legs. Age is a 3 letter word.

Let me tell you something: if you’ve got a body, you can build it.

Age is not your excuse. Age is your advantage. You’re wiser. You’re tougher. And if strangers told you it’s not possible? Good. Prove them wrong.

Step 1: Get Your Mind Right

Before you ever touch a weight, you have to decide:

“I’m going to build these legs whether they believe in me or not.”

Forget what the crowd says. The crowd doesn’t live your life, you do.

Your belief system is your blueprint. You think small, you stay small. You believe you can grow? Then get under the bar.

Step 2: Start with the Basics

You need a plan and execute. You need consistency, form, and fire.

Here’s your starter plan, 2–3x per week:

1. Squats – 3 sets of 15

2. Stationary Lunges – 3 sets of 10 each leg

3. Romanian Deadlifts (dumbbells) – 3 sets of 12

4. Step-ups on a bench or box – 3 sets of 10 each leg

5. Calf Raises (hold something for balance) – 3 sets of 20

Take your time. Rest. Focus on feeling the muscles. Don’t rush. Legs grow when you own every rep.

Step 3: Train Like You Mean It

When you train legs, it’s not just about looking better. It’s about building strength, stamina, and power. You’ll feel it in your walk. In your posture. In your mind.

Step 4: Eat for Growth

Protein is your best friend. Aim for at least 1 gram of protein per pound of bodyweight.

Eat clean. Fuel your muscles. Legs don’t grow from lettuce. They grow from protein, power, and patience.

Step 5: Repeat Until the Doubters Shut Up

There’s no finish line. You don’t quit because it’s hard. You keep going because you’ve decided who you want to be.

Now go show the world what a 48-year-old badass with unstoppable legs looks like.

Consider Professional Guidance

If you're feeling overwhelmed, consider working with me as a coach. I can guide you with your individual needs. I can help you maintain the right balance in your diet and exercise routine. If you need a daily meal plan and workout plan, click here.

Your dream body is within reach!