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What Factors Contribute to Small Calves? And what you may do to increase their size.



Your calves sustain your body whether you’re walking or jogging uphill. Additionally, they support your ankles and facilitate actions like bending, turning, and jumping.

The size of your calf muscles can be increased, however it can be challenging. In fact, the fitness industry views the calf muscles as the body’s most resistant muscle group.

Every time you stand or walk, your calves are already being worked. The secret is to challenge them even more if you want to grow them.

Continue reading to learn more about the benefits and drawbacks of small calves as well as tips for bulking them up.

What causes calves to be small?
Genetics is regarded to be the root cause of small calves. Age and body weight are two more variables that may come into play. Let’s dig deeper into each of the reasons.



Although there isn’t any concrete proof, it is generally acknowledged that petite calves are typically genetically predisposed.

Many people claim that their calves are about the size of their relatives’. Additionally, despite not specifically working their lower legs, several claim that their ancestors have large calves.


Age is another consideration. Your muscular mass tends to decline as you age.

This muscle loss, called sarcopenia, also affects the legs. ResearchTrusted Source has shown that, in general, people over the age of 50 tend to lose 1 to 2 percent of lean leg muscle mass every year.

Low body mass

Small calves could also result from low body weight. Generally speaking, your calves have less weight to support when you lose weight.


However, if you weigh more, your legs must support more of your body weight. Even if you don’t perform calf-strengthening workouts, this can result in larger calves.

The benefits of young calves

Contrary to conventional thinking, calves that are tiny may have advantages:

1. Greater endurance in running
Slender calves may enhance your capacity for long runs, according to study.

In a small 2008 study published in the Journal of Sports Science and MedicineTrusted Source, researchers analyzed the body measurements of six elite distance runners. They found that the runners shared a common trait: small calf size.

The researchers speculated that there could be a potential link between smaller calf circumference and distance running performance. Since slim legs require less force to move, less effort is needed to cover long distances.


However, it’s important to note that distance running is affected by many factors, including respiratory endurance, leg length, and overall body composition.

More research is needed to understand the benefits of small calves for distance running.

2. Lowered danger of liver disease
It’s interesting to note that smaller calves may signal a lower risk of non-alcoholic fatty liver disease (NAFLD). When too much fat builds up in the liver of someone who drinks little to no alcohol, NAFLD results.

A 2017 study found that calf circumference may be a good indicator of lower body fat. Free fatty acids (FFA), a form of fat fuel, are linked to the buildup of this type of fat.

Therefore, larger calves may accumulate more FFA.


High FFA levels are associated with the following NAFLD risk factors:

3. Persistent inflammation, oxidative stress, and insulin resistance
This shows that a lower risk of these illnesses may be linked to smaller calves.

But not everyone may qualify for this possible advantage. Lean people did not show a correlation between calf size and the chance of developing NAFLD; only obese and overweight adults did.

The drawbacks of young calves

There are various health risks associated with having little calves.

1. Reduced leg strength

Small calves could be a drawback if long-distance running isn’t your preferred style.


Distance running demands less leg force than sprinting. Additionally, larger calves are related to increased leg strength.

Jumping also makes use of the calf muscles. However, if your calf muscles are thin, it could be challenging to reach your full potential for jumping.

2. Increased chance of injury and falling

Calf muscles help with balance, posture, and stability. They support the foot and ankle joint. You may be more prone to balance and stability concerns if you have weak calves.

Larger calves are typically stronger. They can help lower your risk of injury and falls, especially as you get older.

3. Increased likelihood of mobility difficulties

Calf circumference is intimately related to muscle mass in your body. As a result, smaller calves may suggest decreased total-body muscular mass.


Sarcopenia can be accelerated by having reduced muscular mass. As a result, the risk of poor mobility, functional impairment, and disability may increase.

How to Increase the Size of Your Calves

Although certain elements, like as genetics and age, are beyond your control, there are steps you can do to strengthen and grow your calves.

The three workouts shown below can help to strengthen your calf muscles. They entail elevating your heels against the opposition of your body weight or elastic resistance.

1. Squat with plié and heel rise

A wide-stance squat and a heel rise are combined in this workout. It strengthens your calves, glutes, thighs, and core all at the same time, making it an excellent multitasking workout.

1. Begin with a wide stance with your feet turned outward. Holding two dumbbells in front of your shoulders, palms facing inward, perform the following exercise.

2. Raise your left heel off the floor while maintaining a flat right foot.

3. Bend your knees and lower your body until your thighs are parallel with the floor without moving your heels or arms. Return to the starting position after a pause.
Perform 10-15 repetitions. Repeat on the opposite side.
If you experience wrist pain or discomfort, you can perform this exercise without dumbbells.


2. Calf flex with a band

This exercise targets the calves as well as the ankles. You’ll need a mat and a resistance band to get started.

1. Sit on the floor with your legs straight out in front of you. Adjust your posture.

2. Wrap the ends of a resistance band around the balls of your feet.

3. Without shifting your knees or lifting your feet off the floor, flex your feet upward and forward.
Complete 2-3 sets of 10-15 repetitions.

4. Sit on a yoga block or folded blanket if you have difficulties keeping your back straight.

3. Calf lift when standing

Standing calf raises are an excellent technique to bulk up your calves. This exercise targets the gastrocnemius, the largest calf muscle. You can do it with or without weights.

1. Stand tall, your feet shoulder-width apart. Maintain a comfortable posture with your weights at your sides and your knees slightly bent.


2. Raise both heels off the floor, maintaining your core strong and shoulders back.

3. Pause at the top, then lower your heels to the ground.
Perform two or three sets of 15 repetitions. You can use a lighter or bigger weight, or you can complete the workout without any weights if you like.
You can add an added challenge by performing single-leg calf raises .

4. Bend one knee and raise the other heel to lift one foot off the floor. Repeat on the other side.

This activity can also be performed with a calf raise machine.

Other methods for increasing calf size

You can also try the following exercises to strengthen and grow your calves:

Incline walking

Your calves face extra resistance when you run or walk up a slope.

Bouncing a rope.

Jumping rope can improve your cardiac fitness while also helping tonify and strengthen your calves.



Your calf muscles will be put to the test by sprinting in strong spurts.

The conclusion

A lot of people struggle to grow their calves in size. Usually, genetics, age, and body weight play a role in this.

Concentrate on activities that specifically work your calf muscles if you want to bulk up your calves. You might discover that you can tone, strengthen, and grow your calves by making these muscles work against opposition.

Before beginning a new training regimen or if you want more information on how to build your calves, see your doctor or a personal trainer.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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