Best Beginner Calves Workouts For Men
About
This workout introduces highly effective exercises for targeting the calf muscles, designed with simplicity and safety in mind, making them suitable for individuals with less than one year of training experience.
Exercises primarily involve movements isolating the calves, the muscles located at the back of the lower leg responsible for plantar flexion, using straightforward equipment.
Weights and repetitions are tailored to an average male, 5'10" in height, weighing 180 lbs, and aged 35 years, though personalization is possible to match varying fitness levels.
Through consistent practice, this regimen aims to foster notable improvements to strength and mobility in these essential muscle groups.
Workout 1
Calves
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Seated Machine Calf Press
18reps35lbs28reps35lbs38reps35lbs
Standing Barbell Calf Raise
112reps55lbs212reps55lbs312reps55lbs
Single Leg Standing Calf Raise
17reps27reps37reps
Smith Machine Calf Raise
110reps90lbs210reps90lbs310reps90lbs
Calf Raise
18reps28reps38reps48reps58reps
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Generate My PlanWorkout 2
Calves
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Calf Press
17reps120lbs27reps120lbs37reps120lbs
Standing Dumbbell Calf Raise
110reps30lbs210reps30lbs310reps30lbs
Barbell Seated Calf Raise
112reps30lbs212reps30lbs
Seated Dumbbell Calf Raise
112reps30lbs212reps30lbs312reps30lbs
Seated Dumbbell One-Leg Calf Raise
112reps30lbs212reps30lbs312reps30lbs
Workout 3
Calves
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Standing Kettlebell Calf Raise
18reps35lbs28reps35lbs38reps35lbs
Calf Raise to Shrug
112reps45lbs212reps45lbs312reps45lbs
Dumbbell Calf Raise to Shrug
112reps45lbs212reps45lbs
Smith Machine Reverse Calf Raises
112reps17.5lbs212reps17.5lbs312reps17.5lbs
TRX Calf Raise
14reps24reps34reps44reps54reps
The 15 Best Beginner Calves Exercises for Men
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Seated Machine Calf Press
SETS LOGGED1,278,080Calves Strength95 mScoreCalves
Calf Raise MachineThe Seated Machine Calf Press is an exercise that targets the calf muscles using a machine for stability. It helps build muscle strength in your calves effectively and safely.
How to do it
The Seated Machine Calf Press is an exercise that targets the calf muscles using a machine for stability. It helps build muscle strength in your calves effectively and safely.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs2. Standing Barbell Calf Raise
SETS LOGGED809,819Calves Strength94 mScoreCalves
BarbellsThe Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.
How to do it
The Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs3. Single Leg Standing Calf Raise
SETS LOGGED237,549Calves Strength89 mScoreCalvesThe Single Leg Standing Calf Raise strengthens your calves while improving balance and stability. By working one leg at a time, it helps correct muscle imbalances and engages smaller supporting muscles.
How to do it
The Single Leg Standing Calf Raise strengthens your calves while improving balance and stability. By working one leg at a time, it helps correct muscle imbalances and engages smaller supporting muscles.
Sets, Reps, Weight16reps26reps36reps4. Calf Press
SETS LOGGED1,142,270Calves Strength97 mScoreCalves
Leg PressThe Calf Press is a targeted exercise that strengthens your calf muscles using a leg press machine for added stability. It helps you gain muscle and improve overall calf strength with controlled resistance.
How to do it
The Calf Press is a targeted exercise that strengthens your calf muscles using a leg press machine for added stability. It helps you gain muscle and improve overall calf strength with controlled resistance.
Sets, Reps, Weight18reps105lbs28reps105lbs38reps105lbs5. Smith Machine Calf Raise
SETS LOGGED410,876Calves Strength91 mScoreCalves
Smith MachineThe Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
How to do it
The Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs6. Calf Raise
SETS LOGGED1,350,141Calves Strength92 mScoreCalvesThe calf raise is a simple exercise that focuses on strengthening your calf muscles. It can help build muscle and improve your balance, making it great for beginners.
How to do it
The calf raise is a simple exercise that focuses on strengthening your calf muscles. It can help build muscle and improve your balance, making it great for beginners.
Sets, Reps, Weight19reps29reps39reps7. Standing Dumbbell Calf Raise
SETS LOGGED370,742Calves Strength96 mScoreCalves
DumbbellsThe Standing Dumbbell Calf Raise is a strengthening exercise that focuses on your calf muscles. By using dumbbells, you can increase resistance to make your calves work harder than with just your bodyweight.
How to do it
The Standing Dumbbell Calf Raise is a strengthening exercise that focuses on your calf muscles. By using dumbbells, you can increase resistance to make your calves work harder than with just your bodyweight.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs8. Barbell Seated Calf Raise
SETS LOGGED84,448Calves Strength92 mScoreCalves
Flat BenchBarbellsThe Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.
How to do it
The Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs9. Seated Dumbbell Calf Raise
SETS LOGGED185,712Calves Strength95 mScoreCalvesDumbbellsFlat BenchThe Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.
How to do it
The Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs10. Seated Dumbbell One-Leg Calf Raise
SETS LOGGED91,345Calves Strength93 mScoreCalvesDumbbellsFlat BenchThe Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.
How to do it
The Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs11. Standing Kettlebell Calf Raise
SETS LOGGED64,194Calves Strength93 mScoreCalves
KettlebellsThe Standing Kettlebell Calf Raise is an exercise that strengthens your calves while using kettlebells for added weight. By standing on an elevated surface, you can achieve a greater stretch and improve muscle activation in your calves.
How to do it
The Standing Kettlebell Calf Raise is an exercise that strengthens your calves while using kettlebells for added weight. By standing on an elevated surface, you can achieve a greater stretch and improve muscle activation in your calves.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs12. Calf Raise to Shrug
SETS LOGGED13,414Calves Strength80 mScoreCalvesBarbellsThe Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.
How to do it
The Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs13. Dumbbell Calf Raise to Shrug
SETS LOGGED30,191Calves Strength84 mScoreCalvesDumbbellsThe Dumbbell Calf Raise to Shrug works your calves, shoulders, and upper back in one move. You will raise your heels while lifting your shoulders, improving both strength and posture.
How to do it
The Dumbbell Calf Raise to Shrug works your calves, shoulders, and upper back in one move. You will raise your heels while lifting your shoulders, improving both strength and posture.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs14. Smith Machine Reverse Calf Raises
SETS LOGGED26,522Calves Strength79 mScoreCalvesSmith MachineThe Smith Machine Reverse Calf Raise targets your calf muscles and helps improve strength and muscle growth. By standing on a raised surface, you can move your ankles through a larger range of motion.
How to do it
The Smith Machine Reverse Calf Raise targets your calf muscles and helps improve strength and muscle growth. By standing on a raised surface, you can move your ankles through a larger range of motion.
15. TRX Calf Raise
SETS LOGGED44,317Calves Strength72 mScoreCalves
TRXThe TRX Calf Raise is a calf-strengthening exercise that uses a TRX strap for added stability. It lets you lean forward, increasing your range of motion and effectively activating your calf muscles.
How to do it
The TRX Calf Raise is a calf-strengthening exercise that uses a TRX strap for added stability. It lets you lean forward, increasing your range of motion and effectively activating your calf muscles.
Sets, Reps, Weight18reps28reps38reps
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