{"id":27891,"date":"2021-09-03T16:15:18","date_gmt":"2021-09-03T20:15:18","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=27891"},"modified":"2021-09-07T09:58:29","modified_gmt":"2021-09-07T13:58:29","slug":"lighter-weights-resistance-training-study","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/lighter-weights-resistance-training-study\/","title":{"rendered":"You Sure Can Build Muscle With Lighter Weights"},"content":{"rendered":"<p class=\"p1\">When it comes to strength training (and seeing gains, in general), <i>more<\/i> is often considered, well, <i>more<\/i>. The more you train, the more weight you lift, and the more committed you are, the more muscle and strength you build.<\/p>\n<p class=\"p1\">One breakthrough study, though, might just turn the whole dang thing on its head. In fact, it suggests you don\u2019t have to lift heavier weights in order to make gains, after all.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">The <a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsr\/aop\/article-10.1123-jsr.2020-0504\/article-10.1123-jsr.2020-0504.xml\"><span class=\"s1\">study<\/span><\/a>, called \u201cThe Effect of Low-Load Resistance Training on Skeletal Muscle Hypertrophy in Trained Men: A Critically Appraised Topic,\u201d was published in the <i>Journal of Sport Rehabilitation<\/i> in July. The research, which is a review of 10 other studies, analyzed muscle growth in two groups of exercisers: those who lifted \u201clight\u201d weights (30 to 50 percent of their one-rep-maximum, or 1RM) and those who lifted \u201cheavy\u201d weights (or 70 to 100 percent of their 1RM).<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">And what the research found? What really mattered most when it came to gains was \u201cworking until failure,\u201d not how much weight the exercisers actually used to get there.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">These findings, which challenge the tried-and-true \u201cmore is more\u201d approach to lifting, might be music to the ears of anyone who wants to reap the benefits of strength training but isn\u2019t entirely comfortable picking up the dumbbells on the bottom rack just yet.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">So what does this research <i>really<\/i> mean for the world of resistance training\u2014and for your workouts? Here, fitness experts break down what you should know about the benefits (and potential drawbacks) of light load resistance training.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p1\"><b>What Went Down in the Study?<\/b><\/h2>\n<p class=\"p1\">Basically, this research suggests that exercisers can make similar gains in muscle mass by lifting lighter as you would lifting heavier weights. That\u2019s pretty huge considering many active people might shy away from strength training because of the belief that they have to lift heavy in order to reap the benefits.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">These findings are also good news for those who simply don\u2019t have access to barbells and heavy-duty dumbbells\u2014or who can\u2019t work with heavy weights because of various physical limitations.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-mistakes\/\" target=\"_blank\" rel=\"noopener\">6 Common Strength Training Mistakes That Are Messing With Your Gains<\/a><\/strong><\/p>\n<p class=\"p1\">One thing to keep in mind here, though: \u201cThe studies that were included in the research article featured young, well-trained men with no physical limitations,\u201d explains Jacque Crockford, C.P.T., a spokesperson for the American Council on Exercise (ACE). This is the norm in exercise science\u2014and a whole separate can of worms that could be an article in itself\u2014but since young, healthy men aren\u2019t the only people who strength train, they probably shouldn\u2019t be the only focus of related research, no?<\/p>\n<p class=\"p1\">Still, this research is significant\u2014and, if anything, \u201copens a door for other research that should be done around this topic,\u201d Crockford says. \u201cThere is a multitude of benefits associated with light-load resistance training.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p1\"><b>The Benefits Of \u201cLight\u201d Weight Training<\/b><\/h2>\n<p class=\"p3\">If you\u2019ve been looking for an excuse to make the most of those lighter weights, consider this your green light.<\/p>\n<p class=\"p1\">\u201cLight resistance training can lead to improved muscular endurance, improved bone density, a reduced risk of injury, and improved stability,\u201d Crockford explains. \u201cWhen you\u2019re walking all day, playing with kids, or just generally on your feet, you\u2019re working your muscles. Weight training with light loads can help you do these things with more comfort and control\u2014and with less pain.\u201d It\u2019s also a valuable tool if you\u2019re training for a non-strength-centric athletic event (say, a half-marathon or a triathlon), she adds.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">What exactly is considered \u201clight\u201d resistance training, though? \u201cLifting less than 60 percent of your 1RM for two to three sets of 12 or more reps,\u201d says Crockford. Since you\u2019re lifting lighter weights, you\u2019ll want to minimize rest between sets to less than 30 seconds.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-moves-everyone-should-do\/\" target=\"_blank\" rel=\"noopener\">5 Strength Moves Everyone Should Do<\/a><\/strong><\/p>\n<p class=\"p3\">While heavier resistance training <i>is<\/i> famous for increasing muscle mass, it can also increase your risk for injury, especially if your form isn\u2019t down-pact, she notes. This makes lighter training a great alternative\u2014or at least a great place to start.<\/p>\n<h2 class=\"p3\"><b>Should <i>You<\/i> Incorporate Light Resistance Training Into Your Routine?<\/b><\/h2>\n<p class=\"p3\">If you\u2019re brand-new to strength training, starting with light loads is a must\u2014even if you want to go heavy at some point. \u201cWithout muscular endurance, your core muscles can\u2019t work the way they need to for you to do heavy squats and deadlifts,\u201d Crockford says. Working with lighter weights first can help you build the foundation you\u2019ll need to lift heavier later.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Just remember: According to this research, the most important factor is that you work your muscles to exhaustion, adds NASM- and ACE-certified trainer Holly Roser, C.P.T. This means that the last few reps of your sets should feel <i>challenging<\/i> (though not impossible), which means you\u2019ll have to do more reps with lighter weights than you would with heavier ones to hit that threshold.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Regardless of how heavy you lift, shoot for a minimum of two or three strength sessions per week to establish a solid baseline that ensures you\u2019ll reap all the benefits these workouts have to offer. When in doubt, Crockford recommends chatting with a personal trainer, who can help you find the right approach for you\u2014and progress your workouts safely.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to strength training (and seeing gains, in general), more is often considered, well, more. The more you train, the more weight you lift, and the more committed you are, the more muscle and strength you build. One breakthrough study, though, might just turn the whole dang thing on its head. In fact,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/lighter-weights-resistance-training-study\/\">Read More <span class=\"screen-reader-text\">You Sure Can Build Muscle With Lighter Weights<\/span><\/a><\/p>\n","protected":false},"author":173,"featured_media":27893,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-27891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>You Sure Can Build Muscle With Lighter Weights | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Recent research suggests you can build muscle by resistance training with lighter weights. 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