Leg Strength by Age and Fitness Level: What’s Normal?

Your legs are your body’s foundation, supporting movement, stability, and overall strength. But how strong should they be for your age?

This simple squat test can help you determine if your leg strength is where it should be—and how to improve it if needed.

How to Measure Your Leg Strength

A quick squat test can give you a clear picture of your lower body strength. Here’s how to do it:

1. Stand with feet hip-width apart, a chair positioned behind you (seat height 43-48 cm from the ground).
2. Keep your heels on the floor and hands on your hips.
3. Lower yourself until your glutes lightly touch the chair (not your thighs).
4. Stand back up without using momentum.
5. Repeat as many times as possible without pausing and compare your results below.

Leg Strength Levels by Age

Use the table to see how your squat endurance compares to average fitness levels for your age.

Why Leg Strength Matters

Your legs carry your weight, propel movement, and generate power for activities like running, climbing stairs, and lifting objects. Strong legs reduce the risk of falls and injuries, especially as you age.

Factors That Impact Leg Strength

• Age: Muscle mass naturally declines over time, making strength training essential.
• Activity Level: Sedentary lifestyles lead to muscle weakness, while active individuals maintain stronger legs.
• Muscle Composition: Genetics and body fat percentage affect leg strength and endurance.
• Training Routine: Regular lower-body exercises improve strength, balance, and coordination.

How to Improve Leg Strength

If your score is lower than expected, don’t worry—leg strength can be improved at any age. Incorporate these exercises into your routine 2-3 times per week:

• Squats: Enhance quad, hamstring, and glute strength.
• Lunges: Improve balance and functional movement.
• Step-ups: Mimic real-life movement and increase endurance.
• Deadlifts: Build posterior chain strength (glutes, hamstrings, and lower back).
• Calf Raises: Strengthen lower-leg muscles and improve stability.

Signs of Weak Leg Muscles

Struggling with climbing stairs, prolonged standing, or rising from a seated position? These are signs your leg strength may need improvement.

How Long Does It Take to Strengthen Your Legs?

With consistent effort, you can see improvements in 4-6 weeks. Retest your squat endurance every month to track your progress.

The Connection Between Leg Strength and Overall Fitness

Your legs house some of the largest muscle groups in your body. Strengthening them boosts metabolism, increases endurance, and enhances athletic performance.

Can You Do More? Take It Up a Notch!

If you scored above average, challenge yourself with:

• Deeper squats (remove the chair).
• One-leg squats to improve balance and stability.
• Weighted squats for increased strength and endurance.

Make Leg Training a Habit

To maintain strong legs as you age, include lower-body exercises in your weekly routine. Even just a few minutes a day can make a big difference in preventing injuries and maintaining mobility.

This article is based on information from I FORM.