Follow these guidelines so your calf-strengthening exercises are safe and effective.
- Do the exercises consistently two or three times a week to build strength.
- Move slowly through each exercise so you stay aware of your body alignment. Press up for a slow count of two to four. Then lower back down for a slow count of four.
- Customize your exercise to match your level of fitness and avoid injury. And check with a fitness professional if you're not sure how much weight is safe for you to use. A general rule of thumb for strength training is to aim for eight to 12 repetitions of each exercise for one to three sets. Your muscles should feel fatigued, but you should be able to finish your repetitions.
- Increase the load on the muscle gradually over time. For instance, add 10% to 15% to the weight every 2 weeks.
- Check with your doctor first if you've had a foot, ankle, or calf muscle injury in the past. Depending on your health or physical condition, certain exercises may not be recommended.