Strong legs, longer life: Why "Leg Day" matters more than you think

Are you a woman in midlife who feels like your legs have less power than a phone on 1% battery? We've got good news and bad news.

First, the bad. Many studies over the years have found that people with the weakest leg muscle strength have around twice the mortality risk of those with the strongest. Women (and men obv) with low muscle strength have a a greatly increased chance of diseases like heart disease, diabetes, cancer and early death. And a seriously boring life in old age either way.

Powerful legs keep you doing the things you love: dancing, walking and, you know, things that you maybe don't LOVE but are pretty damn useful like getting up out of chairs, climbing stairs, walking. On a basic level, legs keep you upright and stable and this protects you against falls, trips and the devastating impact of osteoporosis. And, frankly, keeping your legs in tip top condition lets you still dream of crushing a man between your knees (or at least powerlift a tantrumming child from the ground in the park, and carry them back home, along with their scooter and the results of your ill-advised 'quick trip' to the shops. In one go).

The good news: making (and keeping) your legs strong is pretty bloody easy and it takes very little time out of your busy life. Especially when you have some bloody awesome instructors and a squad of supportive btches at your back.

At Fitbitch HQ, these are our go-to moves for old-age-proof legs:

1. Lunges – Any lunge variation works, but reverse lunges are especially beginner-friendly and excellent for building the quads while improving balance and hip stability.

2. Deadlift Variations – Hip hinge moves like deadlifts target your posterior chain: glutes, hamstrings and back. These are the muscles you call on every time you bend, lift, or pick something up in daily life.

3. Glute Bridges – Isolate and strengthen the glutes, the largest muscle group in the body. Strong glutes mean better posture, more power and improved balance. And a peachy bum.

4. Squats – Goblet, one-and-a-quarter, paused, or weighted: squats hit quads, glutes, and hamstrings all at once, making them a one-stop shop for lower-body strength.

Follow along with us

You'll find a massive array of workouts that target the legs and lower body in our membership. And every single one is under 30 minutes long, done in your own home and totally beginner-friendly, with plenty out there for the more advanced btches too.

Bottom line/tldr: Leg strength is a predictor of not just how well you move, but how long you’ll live. Train them, love them, and let them carry you, and all the extra shite you also need to cart around, through every stage of life.

Find a long, long list of the relevant studies here if you'd like some further reading!