3 Reasons You Should Train Legs Twice a Week

Leg day isn’t just a fitness meme—it’s one of the best things you can do to build muscle, burn fat, and create long-term strength. At 4D Gym in South Melbourne, we program lower body work multiple times per week for one simple reason: it works.

1. Your Legs Make Up Over Half Your Muscle Mass

The glutes, quads, and hamstrings are some of the biggest muscles in the body. When trained effectively, they stimulate a massive hormonal and metabolic response. That means more growth, more fat burn, and more systemic strength benefits—even in your upper body lifts.

By training legs twice a week, you double your exposure to that stimulus while still allowing for proper recovery. In our private and group personal training sessions, most clients rotate between heavier compound movements and lighter accessory or mobility-based sessions for balanced progression.

2. You’ll Improve Your Posture and Athleticism

Strong legs don’t just look good—they change how you move. Training the lower body with intention improves core stability, hip mobility, balance, and gait. This makes everyday movements like walking, running, climbing stairs, or lifting things off the floor safer and more efficient.

We incorporate posterior-chain emphasis (glutes, hamstrings, calves) into many of our lower body days to counteract sedentary lifestyles and poor posture. It’s not just training legs—it’s training function.

3. You’ll Break Through Plateaus

If you’ve been stuck in your upper body lifts, your legs might be the missing link. The lower body is the foundation of all power output. Boosting leg strength often leads to increased performance in deadlifts, bench press (through leg drive), and even chin-ups (via total body tension).

That’s why our Free Fitness Package includes a full body scan and program design—we want to know if you’re underutilising your lower body.

Take the Next Step

At 4D Gym South Melbourne, we make strength training strategic. You’ll learn how to train your legs intelligently, without overdoing it or missing recovery windows.

Book your Free Fitness Package today and let’s build a lower body that carries your progress—not just your weight.