The last couple days, doing 100's of squats for the first time in a while with the recent addition to Hindu Squats with my band training has been an experience. Some soreness but not enough to question things and kill progress. The first day, my band circuit included 100 total squats with the 10 rounds of 1 Min Hindu Squats, next day, just did upper body mostly with the band and did the Hindu Squats for the lower body. Still intense AF.
Feeling the soreness in my thighs and low back, I wanted to see what Step Ups would do after taking time to research some things, so last night, I did 500 Step Ups before going to bed and took a cold shower afterwards. Not only did I feel great but I woke up today with hardly any soreness at all, like I recovered pretty damn fast like Wolverine or something. This got me into researching even more about Step Ups being not just a great leg workout but even a recovery tool from doing lots of squats.
In my research, I was learning because of moving unilaterally with Step Ups, it keeps the blood flow running smoothly, even from the lactic acid build up from squats (bodyweight or weights) while improving muscle imbalances. It gives off vibes of Prehab work for the knees and hips which also doesn't overload the spine or low back. This is essential for recovery. Still targeting the quads, hamstrings and the glutes but with a gentle aspect to it.
Squats are essential to overall training for the legs which helps with hormone balancing, strength, mobility and even flexibility but Step Ups either with Squat Training or by themselves act as a buffer or teammate you may say in order to get the full package deal for building long term health in the lower body. One shouldn't exist without the other and when you utilize what is possible to work the legs in a smart and proficient way, you're developing the body with greater emphasis beyond muscle building. This doesn't mean you go extreme and do tons of reps or weight, finding the balance of working those muscles while also using active recovery or being able to strengthen the tendons and ligaments goes a long way to gaining the health benefits.
As you have read from previous articles, I'm more for the Step Ups because of their way to hit imbalances that my legs have from those injuries all those years ago and at one time, I was considering stop doing high volume or even doing enough work to stimulate muscle growth in the legs from Squats doing variations of them. As time goes on and seeing the benefits of working the lower body in a smart and realistic way for me, I'm adapting to both using strategic entities that keeps me interested in them to do what is essential for the long run.
Usually in my workouts, I expend a great deal of energy because I don't rest much between sets/rounds or whatever and being in my 40's, having to use that energy strategically keeps me in good condition and in no pain whatsoever. I may feel stiff at times, that's expected as you get older but some good stretching and movement to get the blood flowing keeps things going and to have such energy is a blessing. Those Step Ups are even awesome to help get that excess energy out and being able to calm down. When you have such energy, you want to use it wisely. If you have restless energy that could be dire like Insomnia or the jitters, being able to exercise can help level out those things.
Having incredible energy in your 40's and beyond is bad ass from a positive point of view because it shows that you are able to take care of yourself and your body regulates hormones and recovery well. Sometimes that energy can be more than you want it to be so we need to find a balance so we don't get that feeling of thinking we can stay up all night and party all day vibe or theory for that matter. We still need to be able to sleep and be able to function. For me, on those days where I need to get that energy out, there is Step Ups and other "fun things" but in this manner for training purposes, Step Ups and a cold shower, knocks my ass out in minutes when I get into bed after drying off, putting on clothes and letting everything sink in.
Take the time to incorporate Step Ups either as a stand alone on days off from your regular routine or as a finisher for your leg days, don't push it though. Leg Day for some means walking like you just fought off the Zombie Apocalypse. Get a feel for them. You don't have to do what I do, do what works for you. Start with a few reps per leg and keep the height of the step at a comfortable level because too high for too many reps can lead to tightness or even pain in the hips and knees. If you're say like 5'5, you don't want to be doing step ups that is meant for someone at 6'5, keep the level to no more of the knee going above the belly button or just around the pelvic line. If you're having issues in the hip and knee area, depending on your height but still want to try step ups, for most people an 8-10 inch step is more than enough. Don't hurt yourself and this is merely a suggestion, not a "have to" or something that is risky.
Be amazingly awesome and go kill it it in your goals. Hope you build legs that can carry you and be used to keep yourself healthy for many years to come. With the updated comment policy I put in place, send me a note and let me know about your training, or use the contact form to send me an email. Please read the policy carefully. You can also go to my LINKTREE and check out all my socials. Add me onto your social media and let's keep in touch.
