Physiotherapy - 02/12/2025
The humble calf raise is one of the most underrated measures of lower-limb strength and endurance. It’s simple, effective, and—when performed as a single-leg test—tells us more about your muscle function, balance, and movement capacity than you might expect.
At All for One, our physiotherapists use this test to assess everyone from post-operative clients to recreational athletes and marathon runners. Whether you’re working to recover, prevent injury, or improve performance, your calf endurance is a key part of the story.
Your calves do a lot of behind-the-scenes work. The gastrocnemius and soleus muscles—along with the Achilles tendon—help propel you forward with every step, stabilise your ankle, and absorb load during running and jumping.
When these muscles lose endurance, you’re more likely to experience:
Achilles or calf strains
Plantar fasciitis or foot pain
Reduced balance and walking capacity
Lower-limb fatigue during sport or long-distance running
That’s why the single-leg calf raise is one of our go-to measures in physiotherapy: it’s quick, equipment-free, and gives immediate insight into strength, endurance, and symmetry.
The number of single-leg calf raises you can perform varies depending on your age, activity level, and training history. Our physiotherapists use general ranges to assess performance.
In healthy adults, people in their 20s can usually perform around 35 to 40 single-leg calf raises per leg. By your 30s, that number typically drops slightly to about 30 to 35, and by your 40s, most people manage around 25 to 30.
In the 50s, a range of 20 to 25 repetitions per leg is common, while those in their 60s tend to complete 15 to 20. Beyond 70, around 10 to 15 good-quality calf raises per leg is typical.
These numbers are averages, not hard targets. Every body is different, and what matters most is how your number changes over time — and whether there’s a noticeable difference between sides. A gap of more than a few reps between legs can point to a strength imbalance or an old injury that’s left one side weaker.
If you’re training for sport, running events, or high-load activities, your calves need to do more than just support your body during walking. As a guide, a recreational walker or yoga participant might aim for 20 to 25 reps per leg, while a regular gym-goer or recreational runner covering 5–10 kilometres could target 25 to 30.
Endurance runners and marathon athletes typically benefit from being able to complete 35 to 40 or more quality reps per leg, and court or field sport athletes (such as those playing netball, football or tennis) should aim for roughly 30 to 35.
For long-distance runners and endurance athletes, calf muscles can experience forces up to eight to ten times body weight with each stride. Being able to complete 35 or more strong, controlled single-leg calf raises per side shows your calves are ready for that repetitive loading.
When we think about longevity, we often picture heart health or nutrition — but your calf muscles play a surprisingly big role in how long (and how well) you live.
Lower-leg strength and endurance are powerful predictors of mobility, independence and even life expectancy as we age. Here’s why:
Your calves act as a “second heart.” Every time they contract, they help pump blood from your legs back up toward your heart. Strong calves improve circulation, reduce swelling, and can help lower the risk of issues like venous insufficiency and blood clots.
They keep you steady and moving. Calf endurance is closely linked to balance and walking speed — two of the strongest indicators of long-term independence. Stronger calves mean better stability and a lower risk of falls.
They protect against frailty. Muscle mass naturally declines with age, and the lower legs are often one of the first areas to weaken. Keeping the calves strong helps preserve walking speed, balance, and everyday function.
They support healthy ageing through movement. Movement really is medicine — and strong calves make movement possible. Whether it’s walking, climbing stairs or exploring on holidays, calf strength underpins your ability to stay active and connected to the life you love.
The takeaway? Calf raises aren’t just about fitness — they’re about future-proofing your health. A few minutes of strengthening each week can help maintain muscle, improve circulation, and support lifelong movement.
If you fatigue before reaching the typical range for your age or activity level, it could mean your calves need a little more endurance work. This might be due to:
Decreased muscle strength or endurance
Poor ankle mobility or stability
Early fatigue in the Achilles tendon
A side-to-side imbalance
Even a small difference between sides — more than about five reps — can increase the risk of overuse injuries or recurring strains.
Our physiotherapists use progressive, evidence-based programs to safely build calf strength and resilience. A typical progression might include:
Double-leg raises – Start with both feet on the ground to build basic endurance.
Single-leg raises – Shift to one foot, focusing on full height and control.
Weighted raises – Add dumbbells or a barbell to increase resistance once the basics feel strong.
Tempo and eccentric work – Slow, controlled lowering phases build tendon capacity and power.
Functional integration – Apply your strength to real-life or sport-specific movements like walking, running, or jumping.
We always prioritise form and control over pure numbers — quality movement makes the biggest difference.
At All for One, we combine physiotherapy expertise with a holistic approach to movement and wellness. Every assessment and program is guided by:
Expert physiotherapists who specialise in evidence-based rehabilitation and functional performance
Personalised programs tailored to your goals — whether that’s walking pain-free or training for your next event
Integrated care that connects physiotherapy, Clinical Pilates, yoga, and strength training
Community connection, where your progress is supported and celebrated every step of the way
We don’t just measure your strength — we help you build it in a way that supports your long-term mobility, resilience and confidence.
Here’s how to try the single-leg calf raise test at home:
Stand barefoot on one foot, near a wall or chair for balance.
Rise onto the ball of your foot as high as possible.
Lower slowly until your heel just touches the ground.
Repeat at a steady pace until you can’t maintain full height or control.
Count your repetitions — and compare them to the guide above.
If you notice that one leg feels weaker, or you’d like to improve your endurance and balance, start with a few simple sets of calf raises a few times a week. Consistency is key — and your body will thank you for it.
All for One Physiotherapy — helping every body move better, stronger and longer.
Physiotherapy - 02/12/2025
Physiotherapy - 02/12/2025