Ask most people how to strengthen their legs and they’ll point to the treadmill. It’s an understandable assumption, but not correct. While walking can help improve stamina and get your heart pumping, it rarely engages your calf muscles hard enough to make them stronger, which is why so many dedicated walkers still have weak, stiff lower legs. And as you age, these muscles become increasingly important for mobility and balance.
Research has found that older adults with weaker plantarflexors (the calf muscles that lift your heel) showed greater whole-body angular momentum after treadmill-induced slips. Other studies found that ankle and foot exercises helped improve plantarflexion strength, ankle flexibility, and eyes-open balance. Translation? Their bodies rotated more and were harder to bring back under control when they had weak calves. This suggests the crucial role calves play in fall prevention and helping you recover from a stumble that could easily turn into a serious injury.
But with all the conflicting information online, it can feel challenging knowing where to start. The good news? We spoke with James Bickerstaff, CPT, a personal trainer at OriGym, who shares his top four standing exercises for restoring calf strength faster than treadmills after 65. Read on for the detailed how-to instructions, and when you’re done, don’t miss these 4 Daily Exercises That Build Lean Muscle Faster Than Weight Training After 65.
Standing Calf Raises
We begin with the most fundamental, classic calf-strengthening exercise. Rising slowly onto the balls of your feet and lowering with the same control is what turns a simple heel lift into strength-building work. “The key is control: rather than bouncing up and down, take your time lifting the heels, pause at the top and lower slowly,” says Bickerstaff.
How to do it:
- Stand tall with your feet hip-width apart and hold the back of a sturdy chair or countertop for balance.
- Keep your legs straight and your core engaged.
- Slowly lift your heels as high as comfortably possible so your weight moves onto the balls of your feet.
- Pause for one to two seconds at the top of the movement.
- Lower your heels back to the floor with control rather than dropping them.
- Complete two to three sets of 12 to 15 reps.
- Rest for 45 to 60 seconds between sets.
Single-Leg Calf Raises
This variation on the classic standing calf raise is more challenging since you’re only using one leg. With only one leg carrying the load, the working calf has to do twice the effort while your ankle works to keep you balanced. “A single leg makes the exercise considerably more challenging as each calf has to support more of your body weight, challenging your balance and ankle stability,” explains Bickerstaff. “If you’re struggling to maintain your balance, hold on to a sturdy surface for support.”
How to do it:
- Stand beside a sturdy chair or countertop and hold it for support.
- Shift your weight onto one leg and lift your opposite foot slightly off the floor.
- Slowly raise the heel of your supporting leg as high as possible.
- Pause for one to two seconds at the top of the movement.
- Lower it back down with control.
- Perform two to three sets of 6 to 10 reps per leg.
- Rest for 45 to 60 seconds between sets.
RELATED: 4 Wall Exercises That Strengthen Your Core Faster Than Pilates After 65
Bent-Knee Calf Raises
Softening your knees during a calf raise shifts the emphasis onto the soleus muscles, which are the deeper calf muscles that help support balance and mobility. “Keeping a slight bend in your knees places greater emphasis on the soleus, the deeper calf muscle that plays an important role in standing and walking,” says Bickerstaff.
How to do it:
- Stand with your feet around hip-width apart and hold onto a sturdy surface.
- Bend your knees slightly and hold that bent position throughout the exercise.
- Slowly raise both heels off the floor.
- Pause for one to two seconds at the top of the movement.
- Lower your heels back down with control while keeping your slight knees bent.
- Aim for two to three sets of 10 to 15 reps.
- Rest for 45 to 60 seconds between sets.
Standing Heel-o-Toe Raises
“Rising onto the toes works the calves, while lifting the toes challenges the muscles at the front of the shin,” explains Bickerstaff. “Together, these muscles help control the ankle during walking and can improve your stability.”
How to do it:
- Stand tall with your feet hip-width apart and use a sturdy surface for support if needed.
- Rise onto the balls of your feet while lifting your heels as high as possible.
- Lower your heels back to the floor with control.
- Shift your weight back and lift your toes off the floor, rocking onto your heels.
- Return to neutral and repeat in a slow, controlled rhythm.
- Complete two to three sets of 10 to 12 reps.
- Rest for 45 to 60 seconds between sets.
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