Since the days of legendary bodybuilders such as Arnold Schwarzenegger, the thighs have evolved as a principal training focus. Big and muscular thighs were certainly around back then. However, most of them have nothing on the ones you can now find in your average gym. 

The thighs contain many of the largest muscle groups, each of which plays important roles in movement and stability. The quads and the hamstrings control the primary hip and knee movements. The hip adductors and abductors move the legs towards each other and away from the body respectively.

As people realize the functional and performance-based benefits, the prevalence of thigh training continues to rise. Alongside looking great, big thighs provide a good indicator of functional strength and mobility.

In the article below, we discuss the ideal thigh size based on age and gender. We comment on the advantages of bigger thighs and how to measure them using little effort.

Ideal Thigh Size Of Men & Women By Age

Age	Men	Women
16–19 years old	53.8cm/ 21.2in (45.5cm–64.1cm)	51.6cm/ 20.3in (43.8cm–60.9cm)
20–29 years old	55.1cm/ 21.7in (45.4cm–68.6cm)	52.9cm/ 20.8in (42.2cm–69.1cm)
30-39 years old	55.1cm/ 21.7in (46.7cm–65.0cm)	54.2cm/ 21.3in (44.0cm–68.8cm)
40–49 years old	55.0cm/ 21.7in (46.8cm–65.0cm)	54.4cm/ 21.4in (43.7cm–70.2cm)
50–59 years old	53.2cm/ 20.9in (44.4cm–63.1cm)	53.2cm/ 20.9in (43.1cm–66.0cm)
60–69 years old	51.9cm/ 20.4in (43.7cm–60.9cm)	52.2cm/ 20.6in (40.2cm–62.0cm)

When looking into the research, there’s not a lot of information available regarding thigh size. Therefore, we’ve used information from the Centers for Disease Control and Prevention databases. 

In the far left column, we’ve organized age into different ranges. The results from the 16–19 year olds have been pooled together from individual data. 

In the other two columns, we’ve detailed the average thigh size of men and women according to their age range. The numbers in bold represent the averages while the numbers in the brackets are the reported ranges.

These values are based on entire populations which gives you a better real-world application of the ranges you may expect. This may also be why there are large variations in some of the ranges. 

The table doesn’t show contributing factors such as height and weight. These can be expected to influence the measurement and appearance of the thighs. For example, a tall person with big thighs will look vastly different from a small person.

Ideal Thigh Size By Age

In general, the thigh size trend according to age tended to follow the same pattern for both genders. From 16–49 years, the mean thigh sizes showed an upward trend. From 50 years and above, the mean thigh size went back down to the start for both genders.

In practical terms, the trends shown would make sense. As both genders grow up and hit their physical peaks, the thigh size tends to increase. On the contrary, this may reflect an increased body size due to overeating or a reduced interest in fitness.  

Once both genders hit their 50s, the common reductions in mobility, nutrition, and muscle tissue may have brought the numbers down.

Ideal Thigh Size By Gender

An interesting finding was that the thigh range in women tended to vary much more widely compared to the men. This may be due to factors such as a different fat distribution or possible hormonal changes.

In terms of mean values, the men had a higher thigh size of 54.0cm. This was compared to the average female thigh circumference of 53.1cm. This was done by taking the values across each age group and calculating the mean. This would suggest that men tend to have a slightly higher thigh size than women.

In terms of the ideal thigh sizes between genders, use the different ranges as a guide, taking into account your own situation.

The Advantage Of Bigger Thighs

With the average thigh ranges above, what are the benefits of having big thighs? Here are some of the main advantages that bigger thighs bring. 

Reduced Chronic Illness Risk

Excess fat around the vital organs can reduce their function and increase the risk of chronic disease occurring. Examples include heart attacks, strokes, and type 2 diabetes. 

Having bigger thighs tends to mean that you carry less fat around the abdomen. Therefore, this may reduce the risk of these chronic diseases occurring.

A 2020 meta-analysis found that a larger thigh and hip circumference was associated with a lower risk of early death. This was compared to those who carry fat around their abdominal area. These results were independent of overall body fat levels.

Improved Movement And Stability

As mentioned above, the thighs consist of two main large muscle groups — the quadriceps and the hamstrings. These are responsible for a number of functional hip and knee movements. Examples include when performing a hip hinge to bend over or bending down to the floor. 

In most cases, having bigger thighs can mean stronger quadriceps and hamstrings. While this isn’t always the case, it tends to be the general trend. This is especially apparent in sporting populations such as gymgoers and athletes. 

With this, bigger thighs may help to improve movement efficiency and stability. This may translate to better performance in the gym or in strength and power-based sports such as throwing. 

Better Appearance

Embracing your body shape is all about accepting your genetics. If you have bigger thighs, learn to love them and use the advantages to your gain. Whatever your goal, there’s no denying the powerful look that a pair of big thighs can bring. 

As a bodybuilding or fitness athlete, the main goal is to improve your physical appearance. Because of this, hours are spent in the gym working the legs with a dumbbell leg workout or barbell routine.

Bigger muscles can often mean a better appearance and therefore placing on the stage. As mentioned above, this may also depend on the category you’re competing in.

Purely from an appearance perspective, a big pair of thighs looks great. This is especially the case when wearing a pair of shorts or tight jeans. Of course, this isn’t the view of everyone, but it certainly shows a sense of power and athleticism.

How To Measure Thighs

The thigh can be defined as the upper leg area that is located between the hips and the knees. It consists mainly of two large muscle groups — the quadriceps and the hamstrings. Both of these play key roles in many movement patterns during exercise and normal daily activity.

With such a large surface area, there are several places you can use to measure your thighs. Generally speaking, you want to take a measurement from the largest area. 

When measuring, it’s important that you take it from the same area each time to ensure consistency.

Follow the steps below to get an accurate representation of your thigh size:

1. Start by getting a suitable measuring tape. Use a soft one that is able to wrap around your thigh. Ensure that you’re wearing clothing that allows you to measure against the skin, like underwear or shorts. 
2. Locate the upper third of your thigh. Make a mental note of the area you’re measuring so you’re able to use the same place next time. 
3. Wrap the tape measure around your thigh, ensuring you start from the zero reading. It should be flush against your thigh but not pulling into your leg to make it uncomfortable.
4. Bring the tape measure around your thigh until it reaches the same starting position. 
5. Take the measurement from where the tape meets the starting point. For consistency, perform the same routine three times to make sure the reading is accurate.

When examining the measurement, it’s important to note that there is no set ideal when it comes to the number. The ranges are there as guidelines to follow, presenting the averages according to gender and age.

The ideal thigh size can often heavily depend on your training goals. For example, the goal of bodybuilding is to get as big as possible. In this case, bigger thighs are often better provided they are well-conditioned. However, when competing in sports, the ideal thigh size depends on the movements required.

Bear this important point in mind when taking your thigh measurement.

A Note About Body Image

Body image is a complex concept that involves someone’s thoughts or perceptions about the way they look. It can be influenced by several factors, including activity, nutrition, stress, and mental health. Body image disorders such as abnormal eating habits and unhealthy weight control behaviors are connected.

When looking at the perception of body image between genders, it’s well-known that more dissatisfaction is found in young women. Body image distortion, which refers to a misperception of how you look, is a related growing health concern.

The rise of social media and so-called perfect body images is now prevalent throughout society. Scrolling through well-known sites such as Instagram and Facebook presents you with a wealth of information. This includes how you should look and what you should do to achieve a certain image. 

When we talk about ideal thigh sizes, we are referring to the typical ranges grouped by gender and age. We want these to be used as guidelines. They should not feel like absolute values that need to be hit in order to be viewed as fit and healthy. 

After all, everyone’s body is different. What’s typical or normal for one person can be vastly different to the other. 

These guidelines are data that relate to the collected values from a population. In this, there will be outliers that don’t fit in. What this means is that these shouldn’t be viewed as concrete ranges that you need to hit.

If you’re experiencing negative thoughts relating to body image, it’s always best to talk to a qualified professional. Navigating the world of social media can be hard at times. 

We want the information we present to help you. With this, it’s important that we touch on body image to help you interpret the information you’re reading.

Conclusion

The ideal thigh size table above represents the average values according to gender and age. It can be used as a reference guide and not absolute values that need to be hit.

The main takeaway point is to have an awareness of the differences in thigh sizes between people. In most cases, what is normal or adequate for one person can be totally different for the next person.

When measuring your thigh circumference, use the guidelines above to ensure accuracy. Compare them to the reference table for a useful estimation of the expected averages for your gender and age.