The Timing of Working Out the Calves

Your calves are one of your smaller muscle groups, but that doesn't mean they have little importance. Your lower legs assist you daily when you walk, stand on tip-toes, play sports, cycle, dance, climb stairs and drive your car. The calves need proper timing during the exercise, in between sets and in between workouts for strength improvements and pain-free motion.

  1. Timing During Training

    • The calves contract when you raise your heels and shift your weight onto your toes. When you work out your calves, you can do so seated or standing, and with or without additional resistance, such as a dumbbell. The timing of the movement is important so that you are using your muscles and not momentum to lift and lower your heels. Use two seconds to raise your heels and four seconds to lower them in a slow, controlled movement.

    Timing of Sets and Repetitions

    • The timing and number of sets and repetitions varies to support your workout goals. The American Council on Exercise recommends beginning with one set of eight to 12 repetitions to avoid too much, too soon. Gradually increase the number of sets to two or three. When you are able to complete three sets of 12 repetitions, increase the resistance amount by either adding a dumbbell or holding a half-gallon container filled with water.

    Rest

    • Your calves require rest in between each set of heel raises. Since the calves are not a large muscle group, your rest time is shorter than for that of a large muscle group, such as your back. Use between five seconds and two minutes for between-set resting. If your goal is to improve muscle mass, rest for approximately 60 seconds. If your goals is to develop calf strength and endurance, rest only as long as you necessary to feel recovered with enough strength to complete your next set. If you are unable to complete another set of 12 repetitions, increase your amount of rest time.

    Recovery Days

    • Calf muscles are damaged when you strengthen them. You create small tears in the muscles, which are then repaired. This process is what increases your strength. It requires 24 to 48 hours to completely heal your muscles. Rest for at least 24 hours in between sessions. If you return to your routine and are still weak, increase the number of days in between your sessions.