How to Do the Standing Calf Raise: Form, Starting Weight, Sets
The Standing Calf Raise is a machine exercise that mainly works your calves. Beginners start with 2 sets of 12–15 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Set the machine pads on your shoulders and stand with just the balls of your feet on the platform so your heels can drop below it.
- Breathe out and rise all the way onto your toes. Hold for 1 second and feel your calves squeeze.
- Breathe in and slowly lower your heels until you feel a good stretch in your calves.
Common mistakes
- Short, bouncy reps: you're just using the spring in your tendons. Pause at the top and go all the way down.
- Bending and straightening your knees to get up: your legs take over. Keep your knees straight and move only at the ankles.
- Rolling onto the outside of your feet: your ankles get wobbly. Push up evenly through the big-toe side of your foot.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 35kg |
| 60 kg woman, beginner | 20kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Standing Calf Raise to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Standing Calf Raise?
DailyFit starts beginners at about 50% of body weight (65% of that for women). That is about 35 kg for a 70 kg man and 20 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
What if I don't have a calf raise machine?
Stand with the balls of your feet on the edge of a step, hold a wall or railing, and do the same movement. When that gets easy, try one leg at a time or hold a dumbbell.
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