Maggie's Farm

Weight exercises like deads, squats, and leg press stress the heck out of your lower body - hamstrings, glutes, quads, calves and all of the little accessory muscles. It's necessary strength-building until you reach your realistic goals for your maximal life functionality.

For the calisthenic component of your fitness program, though, you can throw in a few sets of lunges to make your legs burn for 24 hrs. (That is not lactate burn, it is good muscle-damage, micro-tear burn/ache). I do 3 sets of walking lunges, with or without hand weights, weekly. Even though it counts as calisthenics, I think it toughens up the legs even though it is more endurance than strength. Good pain!

Readers are tired of my preaching that calisthenics are a necessary fitness component but I will persist.  Contra Rippetoe, we preach a balance of approximately 1/3 weights, 1/3 cardio intervals, and 1/3 calis (including what I term "heavy" calis like Farmer's Walk, pull-ups, push-ups, heavy ball slams, lunges with weights, weighted planks, etc) - while agreeing that real weight training is the most important and effective fitness component.