{"id":8563,"date":"2026-10-16T09:00:45","date_gmt":"2026-10-16T09:00:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8563"},"modified":"2026-10-16T09:12:19","modified_gmt":"2026-10-16T09:12:19","slug":"skinny-legs-big-upper-body","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/","title":{"rendered":"Big upper body, small legs: how to build balance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Why_do_I_have_a_big_upper_body_but_small_legs\" >Why do I have a big upper body but small legs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Can_you_change_the_way_your_body_proportions_look_through_exercise\" >Can you change the way your body proportions look through exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#How_can_you_prioritize_legs_while_continuing_upper-body_training\" >How can you prioritize legs while continuing upper-body training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#How_can_you_train_your_upper_body_without_adding_too_much_bulk\" >How can you train your upper body without adding too much bulk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#What_is_an_example_of_a_balanced_upper-_and_lower-body_workout_routine\" >What is an example of a balanced upper- and lower-body workout routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Exercise_instructions\" >Exercise instructions<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Goblet_squat\" >Goblet squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Romanian_deadlift\" >Romanian deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Bench_press\" >Bench press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#One-arm_row\" >One-arm row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Hip_thrust\" >Hip thrust<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#How_to_adapt_your_workout_routine_if_you_have_a_big_upper_body_and_small_legs\" >How to adapt your workout routine if you have a big upper body and small legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Can_a_skinny_person_get_thick_thighs\" >Can a skinny person get thick thighs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Which_body_part_is_hardest_to_lose_fat\" >Which body part is hardest to lose fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Is_thigh_fat_hard_to_lose\" >Is thigh fat hard to lose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Does_walking_help_slim_thighs\" >Does walking help slim thighs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#Does_running_help_slim_legs\" >Does running help slim legs?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A big upper body with small legs can reflect your natural build and training history. If your goal is stronger legs, give lower-body training a consistent place in your week while continuing upper-body work. This guide includes sample schedules and exercise instructions; our <\/span><a href=\"https:\/\/betterme.world\/articles\/toned-body-men\/\"><span style=\"font-weight: 400;\">strength-training guide for men<\/span><\/a><span style=\"font-weight: 400;\"> offers additional planning ideas.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=big_upper_body_small_legs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article shares general wellness information about body shape and weight management. It is not medical advice. Individual results vary, so consider speaking with a qualified professional before you start a new routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance training can increase muscle size, with individual results varying (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A meta-analysis found modest average body-fat reductions with resistance training, not a guaranteed body shape (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34536199\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Localized limb training did not produce targeted fat loss in the cited meta-analysis (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The sample four-day plan allocates more exercise sets to the lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The second lower-body table is an alternative to the first plan, not additional work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Track exercise performance and adjust the workload without a fixed appearance deadline.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/how-to-workout-legs-at-home\/\"><i>How to Workout Legs At Home, With or Without Weights<\/i><\/a><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_do_I_have_a_big_upper_body_but_small_legs\"><\/span><b>Why do I have a big upper body but small legs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body proportions reflect several factors, and appearance alone cannot identify their cause. Review your training history and goals before deciding what to change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors to consider include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Natural build:<\/strong> Shoulder width, pelvis shape, and limb proportions vary between people.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Fat distribution:<\/strong> A review of Asian populations describes both genetic and environmental contributions to abdominal fat patterns; it cannot explain an individual&#8217;s appearance from a photograph (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7803598\/#b4-enm-2020-772\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training history:<\/b><span style=\"font-weight: 400;\"> If your focus has been on upper-body work, your legs may lag behind<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bone structure:<\/b><span style=\"font-weight: 400;\"> Wide shoulders and a narrow pelvis can emphasize the contrast.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Training can change muscle size. A broad review of resistance-training research in healthy adults found improvements in strength and muscle growth compared with no training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose a goal based on what you want to do or train, without treating one set of proportions as a defect.<\/span><\/p>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=big_upper_body_small_legs\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_you_change_the_way_your_body_proportions_look_through_exercise\"><\/span><b>Can you change the way your body proportions look through exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance training can increase muscle size (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A separate meta-analysis in healthy adults found modest average reductions in body fat with resistance training compared with no exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34536199\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Neither finding promises a particular appearance.<\/span><\/p>\n<p><b>What you can influence:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle size in areas you train<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overall body fat through activity and eating habits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posture and how you carry yourself<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Performance in the exercises you practice<\/span><\/li>\n<\/ul>\n<p><strong>Features that exercise does not reshape include:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder width and bone frame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip and pelvis structure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limb length<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The ability to choose where fat loss occurs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Spot reduction means attempting to lose fat specifically beside a muscle by training that muscle. A meta-analysis of localized limb training found no localized fat-loss advantage in the trained limb (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a lower-body muscle goal, focus on progressive leg training. Weight loss is a separate goal and is not necessary for everyone with these proportions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep a record of completed sessions and exercise performance so you can assess progress beyond appearance.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_prioritize_legs_while_continuing_upper-body_training\"><\/span><b>How can you prioritize legs while continuing upper-body training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Give lower-body exercises a regular place in your schedule and allocate a manageable amount of work to them. Resistance training can support muscle growth, but it cannot guarantee a particular body ratio (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a simple framework:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use two lower-body sessions in the sample week below.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with the listed sample sets, reducing them if needed to maintain technique.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue two upper-body sessions with fewer sets per exercise in this example.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use compound lifts first, then add isolation work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add repetitions or a small amount of load when the current work feels controlled, rather than on a fixed deadline.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Lower-body areas covered by the sample:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadriceps: Squat and lunge patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings: Hip hinges and leg curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes: Hip thrusts, squats, and split squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calves: Calf raises<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Muscle growth, or hypertrophy, responds to resistance training. Reviews identify weekly volume as an important training variable, but they do not establish one maintenance dose for everyone (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2022.949021\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Track:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weekly set volume<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Technique and effort during each set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progress over time<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adjust the program to your response. There is no guaranteed date by which your proportions will visibly change.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optional core training, see our <\/span><a href=\"https:\/\/betterme.world\/articles\/best-abs-workout-at-home-without-equipment\/\"><span style=\"font-weight: 400;\">abdominal exercises without equipment<\/span><\/a><span style=\"font-weight: 400;\">. Core work does not selectively remove waist fat (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_train_your_upper_body_without_adding_too_much_bulk\"><\/span><b>How can you train your upper body without adding too much bulk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can allocate fewer sets to upper-body exercises while prioritizing your legs. This is a programming choice, not a guarantee that your upper-body size will stay unchanged.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Review your exercise performance and preferences over time before increasing or reducing the amount of work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use these practical planning principles:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase repetitions or resistance when the current work is controlled and manageable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat regular meals that suit your overall needs and training goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a schedule you can repeat and adjust when recovery is difficult.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For the upper-body portion of this sample:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Train two upper-body sessions each week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use two sets per listed exercise as a sample starting amount, adjusting downward if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish each set while you can still perform the movement with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use presses and rows to cover different movement patterns. Push-ups need floor space; pull-ups require a suitable bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid adding extra upper-body sessions simply to fill the days between leg workouts.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For related body-composition questions, our <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-snatched-waist\/\"><span style=\"font-weight: 400;\">waist-training and exercise guide<\/span><\/a><span style=\"font-weight: 400;\"> discusses the limits of changing your shape through exercise.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_an_example_of_a_balanced_upper-_and_lower-body_workout_routine\"><\/span><b>What is an example of a balanced upper- and lower-body workout routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The sample uses two upper-body and two lower-body days. It is an upper\/lower split, with fewer exercise sets allocated to upper-body work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The table is an illustrative 4-day plan. Sets are per listed exercise, and reps are per set. It contains 18 upper-body and 24 lower-body exercise sets across the week; those are not per-muscle totals because exercises overlap. Rest longer than the example when needed to maintain control.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1695\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Day<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Focus<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercises<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Rest<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper body\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBench press, one-arm row, overhead press, lat pulldown, lateral raise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLower body\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGoblet squat, Romanian deadlift, walking lunge, calf raise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper body\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncline press, seated cable row, dumbbell shoulder press, biceps curl\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLower body\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHip thrust, split squat, leg curl, calf raise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Space out the sessions according to your recovery, with a day off as needed. Increase repetitions or load only when you can complete the current work comfortably with consistent technique.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_instructions\"><\/span><b>Exercise instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Goblet_squat\"><\/span><b>Goblet squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one dumbbell close to your chest with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the goblet squat by bending your knees and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower only as far as you can maintain control and a comfortable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your feet to stand tall again.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Romanian_deadlift\"><\/span><b>Romanian deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell or dumbbells in front of your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a soft bend in your knees for the Romanian deadlift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and lower the weights along your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you feel a gentle stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your hips forward to return to the upright position.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bench_press\"><\/span><b>Bench press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench with your feet on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bench press bar to your mid-chest with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly when the bar touches your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar back up until your arms extend.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"One-arm_row\"><\/span><b>One-arm row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one knee and hand on a bench for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in your free hand, your arm hanging down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the one-arm row dumbbell toward your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your back at the top of the pull.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight slowly to the starting position.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_thrust\"><\/span><b>Hip thrust<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your upper back against a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll a loaded barbell or weight over your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your feet flat, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to lift into the hip thrust.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips with control until nearly seated.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/leg-exercises-while-sitting\/\"><i>Leg Exercises While Sitting: Tone Your Legs While Seated At Your Desk<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_adapt_your_workout_routine_if_you_have_a_big_upper_body_and_small_legs\"><\/span><b>How to adapt your workout routine if you have a big upper body and small legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For a big upper body and small legs, a lower-body emphasis can mean allocating more exercise sets to legs while continuing upper-body training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The alternative below spreads lower-body work over two sessions. Upper-body work can remain on two separate days, with the amount adjusted to your goals and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use this alternative instead of the lower-body days above, not in addition to them. Split each weekly total evenly between two sessions; that gives 11 exercise sets per session. It is a sample plan, not an individual prescription.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1696\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Movement pattern<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Weekly sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Rep range<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Progression trigger<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSquat (quads)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncrease load only after controlled repetitions at the top of the range\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHip hinge (hamstrings, glutes)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd repetitions when the current work feels manageable\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLunge (glutes, quads)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tKeep sets steady while learning the movement\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCalf raise (calves)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-20\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncrease resistance only with consistent technique\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">In a small study of trained adults, two and four weekly sessions produced similar changes in strength and muscle size when training volume was matched (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.789403\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This supports flexibility in scheduling, rather than one frequency for every person.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Track the load, repetitions, and quality of each session. Reassess the plan if you cannot recover between sessions or if an exercise repeatedly feels uncomfortable.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=big_upper_body_small_legs\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_skinny_person_get_thick_thighs\"><\/span><strong>Can a skinny person get thick thighs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Resistance training can increase thigh muscle size, although the amount varies (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Choose leg exercises you can progress and eat enough to meet your needs. There is no guaranteed thigh measurement or timeline.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_body_part_is_hardest_to_lose_fat\"><\/span><strong>Which body part is hardest to lose fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no single hardest area for everyone. Appearance cannot predict an individual&#8217;s fat-loss pattern, and targeted limb exercises did not produce spot reduction in the cited meta-analysis (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_thigh_fat_hard_to_lose\"><\/span><strong>Is thigh fat hard to lose?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fat change varies between people, so it is not useful to promise that the thighs will change first or last. Decide whether your goal is muscle growth, overall weight management, or both before choosing a plan.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_help_slim_thighs\"><\/span><strong>Does walking help slim thighs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking is an option for general activity, but this article does not establish a walking dose that selectively slims thighs. Choose a manageable duration and judge it by comfort and consistency rather than a promised leg-size change.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_running_help_slim_legs\"><\/span><strong>Does running help slim legs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Running should not be presented as a way to selectively slim legs. If you enjoy it, fit it around your strength sessions and recovery; change the duration or choose walking if the combined workload is difficult to manage.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=big_upper_body_small_legs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><b>The bottom line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want stronger legs, give lower-body training consistent attention while continuing upper-body work. Use one sample plan, track performance, and adjust the workload to your response. Changes in appearance vary, so avoid setting a guaranteed size or deadline.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A big upper body with small legs can reflect your natural build and training history. If your goal is stronger legs, give lower-body training a consistent place in your week while continuing upper-body work. This guide includes sample schedules and exercise instructions; our strength-training guide for men offers additional planning ideas. This article shares general [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94546,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[53],"tags":[],"coauthors":[45],"class_list":["post-8563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Big upper body small legs: how to balance it | BetterMe<\/title>\n<meta name=\"description\" content=\"Explore \u2605 BIG UPPER BODY SMALL LEGS \u27a4 training ideas, sample leg-focused plans, and realistic ways to track strength while continuing your upper-body work.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Big upper body, small legs: how to build balance\" \/>\n<meta property=\"og:description\" content=\"Explore \u2605 BIG UPPER BODY SMALL LEGS \u27a4 training ideas, sample leg-focused plans, and realistic ways to track strength while continuing your upper-body work.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-16T09:12:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1586-big-upper-body-small-legs-1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/fe2335610f238ea0982f5ba5aa0e5296\"},\"headline\":\"Big upper body, small legs: how to build balance\",\"dateModified\":\"2026-10-16T09:12:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/\"},\"wordCount\":1665,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2020\\\/08\\\/1586-big-upper-body-small-legs-1.webp\",\"articleSection\":[\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A big upper body with small legs can reflect your natural build and training history. If your goal is stronger legs, give lower-body training a consistent place in your week while continuing upper-body work. This guide includes sample schedules and exercise instructions; our <\\\/span><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/toned-body-men\\\/\\\"><span style=\\\"font-weight: 400;\\\">strength-training guide for men<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\"> offers additional planning ideas.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article shares general wellness information about body shape and weight management. It is not medical advice. Individual results vary, so consider speaking with a qualified professional before you start a new routine.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Resistance training can increase muscle size, with individual results varying (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/41843416\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A meta-analysis found modest average body-fat reductions with resistance training, not a guaranteed body shape (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/34536199\\\/\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Localized limb training did not produce targeted fat loss in the cited meta-analysis (<\\\/span><a href=\\\"https:\\\/\\\/hummov.awf.wroc.pl\\\/A-pr ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/\",\"name\":\"Big upper body small legs: how to balance it | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/skinny-legs-big-upper-body\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2020\\\/08\\\/1586-big-upper-body-small-legs-1.webp\",\"dateModified\":\"2026-10-16T09:12:19+00:00\",\"description\":\"Explore \u2605 BIG 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balance","dateModified":"2026-10-16T09:12:19+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/"},"wordCount":1665,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1586-big-upper-body-small-legs-1.webp","articleSection":["Strength Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A big upper body with small legs can reflect your natural build and training history. If your goal is stronger legs, give lower-body training a consistent place in your week while continuing upper-body work. This guide includes sample schedules and exercise instructions; our <\/span><a href=\"https:\/\/betterme.world\/articles\/toned-body-men\/\"><span style=\"font-weight: 400;\">strength-training guide for men<\/span><\/a><span style=\"font-weight: 400;\"> offers additional planning ideas.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article shares general wellness information about body shape and weight management. It is not medical advice. Individual results vary, so consider speaking with a qualified professional before you start a new routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance training can increase muscle size, with individual results varying (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A meta-analysis found modest average body-fat reductions with resistance training, not a guaranteed body shape (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34536199\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Localized limb training did not produce targeted fat loss in the cited meta-analysis (<\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-pr ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/","url":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/","name":"Big upper body small legs: how to balance it | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1586-big-upper-body-small-legs-1.webp","dateModified":"2026-10-16T09:12:19+00:00","description":"Explore \u2605 BIG UPPER BODY SMALL LEGS \u27a4 training ideas, sample leg-focused plans, and realistic ways to track strength while continuing your upper-body work.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1586-big-upper-body-small-legs-1.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/1586-big-upper-body-small-legs-1.webp","width":1920,"height":1200,"caption":"Woman performing a one-arm dumbbell row at home for big upper body small legs."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/skinny-legs-big-upper-body\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Strength Training","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/strength-training\/"},{"@type":"ListItem","position":5,"name":"Big upper body, small legs: how to build balance"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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