Is 3 leg days a week too much?

For most people, yes. Three high-intensity leg days per week may not allow for adequate recovery, potentially leading to overtraining. A more sustainable and effective frequency for the majority of lifters is two leg workouts per week, which allows for optimal recovery and adaptation.

What should I do first on leg day?

You should always perform the most demanding, heavy compound exercise first in your workout. This is typically a squat or deadlift variation. Performing these movements when you’re fresh will ensure that you can lift with maximal force and proper technique, which reduces the risk of injury.

Are more reps better for legs?

Not necessarily. As with all muscles, leg muscles respond to a wide spectrum of rep ranges. Heavy, low-rep sets (1-6 reps) are superior for building maximal strength, while moderate-to-high rep sets (8-20+ reps) are excellent for inducing metabolic stress and muscular endurance ( 6 ). A combination of both is ideal for well-rounded development.

Can you build muscle at 40?

Absolutely. While hormonal changes can make muscle growth more challenging after 40, it’s entirely possible to build significant muscle mass. Consistent resistance training, adequate protein intake, and sufficient rest remain the key pillars of muscle growth at any age.