Calf raises question

[Wizomania]

I'm a runner so I do some calf raises at the end of my workout. The problem is all of the advice about calf raises is just doing it with body weight and then they'll eventually say you can hold a small dumbell in your hand if you like.

The thing is running websites and things tend to recommend low weight and high rep to build endurance, even for squats and other compound lifts. But I'm trying to build strength in my lifting. So I'm not sure how to progress my calf raises.

I currently do 2 sets of 10 reps. I use a step and try to get a full range. Today I held a 5kg dumbell in one hand (need the other one for balance).

Does anyone have any suggestions?

Good question! I can't say I have ever directly trained calves, although I haven't been a regular runner for 15 years.

As your goal is strength I would just gradually add weight and keep at it I think. Rep range 8-10, 2 or 3 sets, and use enough weight so that the last couple are really hard.

Good advice from @everycowandagain . I started calf raises a month or two ago and have progressed to 10kg and about 4 sets of 8 reps in a session, paired with goblet squats of more weight. Making progress, I struggled even with no weight at first. You could also try seated calf raises holding the weight above your knee

Do single calf raises, alternating legs. Most people will have one leg/arm that's stronger than the other so it makes sense to work them separately. It's much harder than both together though.

Calves aren't going to be super important on your big lifts so I wouldn't worry about going massively heavy, though you can if you want

From the running point of view though, I would focus on being able to do the calf raises without holding on to any support to train balance and avoid injury; like @Needtosoundoffandbreathe says a single leg lift might be a good way to work towards that.

If you're wobbly even doing it with two legs, maybe take a video of yourself to make sure your ankles aren't doing anything weird?

Heavier dumbbell. Or use the cable machine.

Thanks for all the advice! I do currently do single leg calf raises - probably should have said that! I dont think I'd struggle particularly to balance if I was doing both legs at once, so that is something! I guess just keep going as I am.

Calf raises on one leg are done in many professional ballet companies between barre and centre for ankle strength.

You should also be stretching calves, particularly if you’re a runner. Google Alfredsons heel drops - they are great for keeping your Achilles tuned up!