After doing six weeks of slow, light calf exercises, young beginners got stronger and their calf muscles changed in ways that help them push off faster—like when jumping or sprinting.

We analyzed the available evidence and found that three weeks of slow, light calf exercises led to increases in muscle thickness and strength in young adults who were new to training [1]. The changes observed were linked to improved ability to push off the ground during movements like jumping or sprinting. All of the assertions we reviewed supported this outcome, with no studies contradicting it. What we’ve found so far suggests that when young adults who haven’t trained much before perform low-load, slow-speed calf exercises over six weeks, their muscles adapt in ways that may help with explosive movements. The exercises used were light in weight and performed at a controlled pace, which may allow for sustained muscle tension without heavy stress. This kind of training could be useful for people starting out or recovering from inactivity, as it doesn’t require heavy equipment or high intensity. We don’t know yet if these results apply to trained individuals, older adults, or longer training periods. The evidence we’ve reviewed is limited to one set of findings involving beginners, and we haven’t seen comparisons to other training styles. Still, the consistent pattern across the data we’ve examined points to a potential benefit for this specific group under these specific conditions. If you’re new to training and want to build calf strength without heavy weights, slow, controlled calf raises might be a good place to start.