Light Weights, More Reps Reap Benefits

Strength training is an important part of any complete workout program and helps build or maintain muscle mass and strong bones. This type of training can be intimidating for gym-goers who haven’t tried it before, and lifting heavy weights may feel like a daunting or even impossible task. But do you need to lift heavy weights to reap the benefits of weight training? Recent research dives into this hot topic to get some answers.

The traditional approach to weight training is to choose an exercise and find the heaviest amount you can lift at a time, called a “maximum.” This weight is then used to shape the program by lifting 80-90 percent of the maximum, eight to ten times to complete a “set.” While this approach is still very effective, it can be intimidating to some and opens up the opportunity for injury if not executed correctly.

Multiple studies show that lifting at 30-50 percent of the maximum for up to 25 repetitions has the same effects as heavier weight lifting with regard to an increase in muscle strength and size. The goal should still be to exhaust the muscles in order to achieve muscle growth, but rather than lifting heavier weights, add more repetitions at a lighter weight to achieve fatigue.  

Bottom Line: If you are looking to incorporate a strength training workout into your routine, it doesn’t have to be daunting. Lifting lighter weights at higher reps can be just as effective and offers the benefit of reduced risk of injury. If you have never tried strength training before, ask a personal trainer to help guide you; many fitness centers offer members free trials with a personal trainer.

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