In this post we discuss why strong calves matter as you age and the outsized benefits training them can provide.
At a glance
Calves are often overlooked in resistance training but are vital for mobility, balance, and cardiovascular health.
They act as the “peripheral heart,” pumping blood from the legs back to the heart and supporting healthy circulation.
Weak calves can lead to swelling, varicose veins, and poorer venous return with age.
Calf size and strength are linked to longevity — smaller calves often indicate lower muscle mass and higher mortality risk.
Strong calves improve balance and help prevent falls by enhancing stability and postural control.
Calf strength drives walking speed, a major predictor of independence and lifespan.
Introduction
When people think about strength training as they age, they often focus on maintaining general leg, hip, or upper body strength — but one muscle group that’s often overlooked is the calves.
Despite their relatively small size, the calf muscles play an outsized role in mobility, balance, and even cardiovascular health.
As we age, prioritising calf training can make a remarkable difference in how well we move, how stable we feel, and how healthy we remain.
The calves as the “peripheral heart”: supporting venous return
The calf muscles — primarily the gastrocnemius and soleus — act as a powerful pump that helps return blood from the lower limbs back to the heart. Every time you walk or plantar flex your ankles, these muscles contract and squeeze the deep veins of the lower leg. This action, known as the “calf muscle pump,” helps overcome gravity and maintain healthy venous return.
With age, however, muscle mass and strength naturally decline, including in the calves. A weaker calf pump means blood can pool in the lower legs, leading to issues like swelling, varicose veins, and venous insufficiency.
Studies show targeted exercise of the calf muscles can support circulation and improve chronic vascular problems.
Calf circumference: A window into overall health and longevity
Interestingly, several studies have shown that calf circumference — a simple tape measurement around the widest part of the lower leg — can serve as a predictor of mortality risk in older adults. Smaller calf circumference often correlates with lower muscle mass, poorer nutritional status, and higher mortality.
In contrast, maintaining a healthy calf size reflects better muscle preservation and metabolic health. While size alone doesn’t equal strength, it often indicates active, well-nourished tissue — an important marker of resilience as we age.
Strong calves improve balance and reduce risk of falls
Falls are one of the leading causes of injury and loss of independence in older adults. The calf muscles play a critical role in postural control, especially when making small adjustments to maintain balance while standing or walking.
When the calves weaken, it becomes harder to correct small shifts in your centre of gravity, making stumbles and slips more likely. Targeted calf strengthening enhances proprioception and stability, helping to prevent falls and maintain confidence in movement.
Calf strength and gait speed: The foundation of mobility
Gait speed — how quickly you can walk — is one of the most powerful predictors of functional independence and even lifespan.
The calves are essential drivers of forward propulsion during walking. Every step you take depends on the plantar flexion force generated by your calf muscles to push off the ground.
Weaker calves mean shorter stride length, slower walking speed, and reduced endurance. In contrast, well-conditioned calves support a smoother, more efficient gait — helping older adults stay mobile, active, and socially engaged for longer.
How best to train your calf muscles
If you haven’t trained your calf muscles before then a simple standing calf raise from the floor is a good starting point.
Keep the movement slow and controlled and make sure the ball of each foot stays grounded.
You may find that you’ll soon need to add weight however. In the gym this can be achieved with either standing or seated versions (pictured below).
If your gym doesn’t have either of these machines, as is relatively common, you can use a leg press machine or a Smith machine for a very good calf challenge. This post will show you how.
Summary
The calf muscles do far more than help you look good in shorts — they are vital to circulation, balance, gait, and overall longevity. As you age, keeping them strong is one of the simplest, most effective ways to support independence and quality of life.
If you haven’t been giving your calves the attention they deserve, now’s the perfect time to start.