How long will it take a petite, 16 yr old female to make her legs really muscular? Will sprinting and doing lunges help?

"sprinting and doing lunges" will fall into SPEED training category, while "make her legs really muscular" will fall into ENDURANCE training. So which is it anyway? Are you trying to train your SPEED or ENDURANCE? Or maybe BOTH? For SPEED: --you want to focus on strength, agility, and speed. --important parts are your heart, lung, legs, and balance. For ENDURANCE: --you want to focus on strength, flexibility, and endurance. --important parts are your heart, lung, legs, and muscle. For BOTH: --agility, speed, strength, endurance, and flexibility. --important parts are your heart, lung, legs, muscle, and balance. So there you go, create a training program for yourself base on that info. Maybe something like this: **NOTE: This might be tough for the first two or three months, but from there on it gets easier and easier; then by forth or fifth year, you'll have enough leg strength to break a normal person's bone by a rolling thunder (green belt technique of Chinese Kenpo, it is a low ball-kick to high roundhouse kick). Here it is: --Wake up early in the morning ("early" means 4:00 AM to 5:00 AM, NOT 7:00 AM), go out to your yard, and do some stretching. Push your body a little because the point of this is train your body's flexibility. Do this for about 20 to 30 minutes. Your goal is able to do an 180 degree split. --After that, jog for half an hour. Then after a month, steadily increase it until you can continuously jog for a whole hour without stopping. After 2 or 3 years, strive for non-stop 2 hours if you can. (Jog, not walk, just to make it clear.) The point of this is endurance, not enduring pain, but to extend the time it takes to get you to be tired. And this trains your heart, lungs, and leg muscle too. --Then for the next half an hour, stand on one leg on an edge, or on a thin foothold with no support from your arms. Balance =D --You'll be very tired after all that. So rest a bit, catch your breath, take a warm bath. Let your leg muscles relax (or else, you'll end up injuring them). --Go to work or school, hangout, whatever, just do your everyday stuffs. --In the afternoon, put together a thick stack of paper (again, thick! Else, you might end up breaking your leg), tape the thick stack of paper onto a brick wall or a tree's trunk, and kick it. Kick it as hard as you can until your legs hurt or maybe until you just bored of it. --Sprint 10 meters, not 100 meters, but 10! Run as fast as you can. It doesn't matter whether you can run long distance. The goal of this is to cover a short distance in the least amount of time possible. You already did endurance in the morning, so now it's speed =D --As you have dinner and using your computer, sit without a chair supporting your butts. You still sit as if there's an invisible chair there. Your feet, knee, and thigh area will be undergoing serious training if you do this everyday =D --Just before you go to sleep, stretch your leg muscles, try to do some splits, etc. Also, practice balance on one leg, too. --Time to sleep? Take a warm bath! --Yoga if you want to, if you don't, who care! Yoga is mental training, you are aiming for physical training here so you can careless about it. >=) --IT'S WEEKEND!!! =D What should you do? Well, do whatever you usually do, but no training in the weekend. Your body NEED TO REST! Instead, you should dance. This is agility training. Dancing help make you feel like your body is lighter, so that your movement will be a lot smoother and thus, your agility increased. Dancing is a training itself. If you don't like to dance, play some sports, such as tennis, badminton, soccer, or basketball, etc. All of them require leg movement =D --2 MONTHS LATER --Starting from this point, put some weights on your leg while training, starting from 10 pounds on each legs, then increase it to 20 on each, then 25 pounds on each as you feel more comfortable. --3 YEARS LATER-- --Join a martial art school, preferable taekwondo (easy to find in the US). Further your training. --Now is the time to try 50 pounds on each leg. --5 YEARS LATER-- --Your boyfriend messing with you? Kick him! If he guards? Well, see if his bone is broken, hehehe.

Sprinting wont help. Jogging is better. Jogging is important, otherwise working with weights alone will give you the "muscle bound look", meaning flabbymuscles that shake right to left as you walk. Guys wont give you a second look :) Lunges are no good I think. Proper exercise with weights are great, or the stepper.

FIrst two weeks will only be the warm up, meaning getting your muscles gradually used to bigger loads of exercise. Once the dynamic routine starts, and you do not have "fat" on your legs, muscles will begin to show within a month, meaning encouraging results. 3 months, beautifullay muscular. "Really muscular", perhaps six months.

Without question, yes those types of training will be quite effective.