10/24/2025
💥 Fitness Friday: Why Your Quadriceps Matter More Than You Think
🔬 The Latest Clinical Insight
Recent research reveals a compelling link between the size and strength of your thigh/leg muscles—especially the quadriceps—and long-term mortality risk:
A large cohort study found that every 1 cm increase in thigh circumference was associated with a 4% lower risk of all-cause mortality and a 6% lower risk of cardiovascular mortality, independent of BMI and other common risk factors.
PMC
In a study of patients with Coronary Artery Disease (CAD), higher quadriceps strength (rather than just muscle size) was linked with significantly lower risks of all‐cause and cardiovascular death (hazard ratio ≈ 0.77 for a 10% higher strength).
PubMed
Another study of older adults concluded that muscle strength (quadriceps and grip) was a stronger predictor of mortality than only muscle mass/size.
OUP Academic
🧠 What It Means
Bigger or stronger thigh/leg muscles = potentially better survival odds.
But it’s not just size-for-size: strength and muscle quality matter a lot.
Leg muscle measures may help flag individuals at higher risk and point to actionable fitness interventions.
✅ Fitness Friday Action Steps:
Target your quads & legs
Leg presses, squats (bodyweight or weighted), lunges, step-ups.
Aim for 2–3 sessions per week, incorporating moderate weights or reps you can manage with good form.
Prioritize strength + quality, not just bulk
Focus on slow, controlled movement (e.g., 3-second lowering, 1-second pause).
Include exercises that challenge muscle endurance and control.
Walk, pedal or use other gym machines for leg endurance
Activities like brisk walking, cycling, or an incline treadmill emphasize leg muscles and cardiovascular health.
Notice improvements in strength, ease of movement, even chair-rise time.
Stay consistent & safe
If you’re coming back from inactivity, injury, or have cardiovascular/orthopedic concerns — check with your provider.
Begin with lighter loads; move to heavier/resisted movements gradually.
