Weightlifting & Exercise/building thicker thighs??


Hi.  I am a 17 year old female who is 5'3". My weight ranges from 117-120 pounds. I just started working out on my legs again. Im doing leg extensions; 6 sets of 30 reps on 75 pounds. This is as much weight as i can push at this moment. Sad i know, but im building up. My goal is to build thicker thighs instead of having twig legs. Well when i work out my legs burn of course. My knees hurt alot because of it, but i do make sure my knees never go over my toes when doing the leg extensions. After my work out my legs feel tingly and sometimes give out when walking for about 30 minutes. The next day my muscles are never sore. I was told that if im never sore the next day then my muscles aren't being destroyed therefor not building up in bulkiness, so my workout is pointless. Is this true? And if so, what can i do to bulk my thighs up?

Sarah, I am not a fan of leg extension.  This is an example of leg extension. http://www.sparkpeople.com/resource/exercises.asp?exercise=229

  It is very hard on the knees.

I prefer you do the exercises below.  Also....this 30 rep stuff is not for building.  To build you want to do 10-12 reps...heavy as YOU can. Heavy is relative. Don't push too hard too fast because you can injure yourself.  

Start your workout with a nice walk on the treadmill.  10 minutes....elevation around a 10.  Then Do leg press.....hack squat.....leg curl.....walking lunges.....dead lifts. ...calf raises.   I would start with 6 sets of 12 of each exercise. Do all six of one exercise then move to next one.  Never stretch during or before workouts.  Stretching comes after.  

Your knees hurt because they are doing all the work.  Lay off the extensions.  

Let me know if you wanna talk
Be Well! Karen

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Karen Fili Sullivan


Get on the inside track with Karen and her daily advice. http://karenfilisullivan.com. Or on FacebookLIKE us at ZWL - Zen of Whole Living I have more than 30 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. I've been certified by AFPA as a Personal Trainer and 12 years ago acquired a second certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow my Blog on http://karenfilisullivan.com


Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

A few.

Published in Spring of 2013 The Zen of Weight Loss: A Mindful, Livable Approach to Fitness Get your copy at Square Market. https://squareup.com/market/body-restoration-by-karen/zen-of-weight-loss-in-mo

English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. AFPA. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouthful?l). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

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Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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