Posted on 12/27/2021 11:22:35 AM PST by Mariner
Light weight training benefits include an increase in cardiovascular involvement and a decrease in injury risk. Low-load workouts are also more convenient and less expensive. Learning more about this type of resistance exercise will help you reach your health goals.
Most people think you need to lift heavy weights to see results. Yet you can gain the same amount of muscle mass by lifting light weights, according to a December 2017 review in the Journal of Strength and Conditioning Research. These researchers also showed that you can gain the same amount of isometric strength. This type of strength can be useful for people with an injury or arthritis, according to a January 2018 paper by the Mayo Clinic.
(Excerpt) Read more at livestrong.com ...
Everyone.
If just starting out, use very light weights and very high repetitions. Even resistance bands. It is very important to understand it's not just muscles you want to strengthen, but bones, ligaments and tendons where the majority of injuries occur.
Six weeks of very light training will get you there.
After that, step it up!
Don't forget the good, clean nutrition and sleep.
Not having to lift heavy weights?
Less pain less gain?
I got the ‘sleep’ part down pat............................
Bodybuilding isn’t about lifting heavy, but lifting to failure is easier with heavier weights.
There probably isn’t enough real science to show whether there are benefits, no benefits, or harms.
You have to lift heavy to increase strength beyond your natural limit.
But for muscle mass and appearance, light weights are good. And injury rare.
I’ve been lifting light lately, mostly of necessity. I have no spotter in my home gym and am 65yrs old now.
4 x 10 75lbs bench press and dead lifts.
Slow. Always slow, focusing on precise form.
And 5 x 10 45lbs barbell curls, rows etc.
It works.
I’m strong and muscular for a 65yr old man.
“There probably isn’t enough real science to show whether there are benefits, no benefits, or harms.”
Exercise science is quite developed and extensive.
POPULAR exercise “science” is usually garbage.
Is more like PT than excercise?
Which PT type workout is good for staying limber..balance..and seems like it has to be better than being sedentary?
Yoga.
Interesting. Do you need more repetitions with the lighter weights?
Never mind. I just read where you said that, d-oh!
“Do you need more repetitions with the lighter weights?”
$$$$$$$$$$$$$$$$$$
Not necessarily. But it is my understanding that you should do each rep much SLOWER, particularly on the negative portion.
“But it is my understanding that you should do each rep much SLOWER, particularly on the negative portion.”
Negatives are often toooo challenging for beginners.
It tends to sour them once the DOMS sets in.
I can testify that I never felt pain like I did 30hrs after a complete normal workout of enhanced negatives. Lift in 2 seconds, release in 8 seconds. Effin’ OUCH.
I recommend just going slow and focusing on precise form.
I have a full rack of dumbbells, bench and squat rack with 350 lbs, heavy bag and a BowFelx, more resistance bands than you can shake a stick at, a recumbent bike and a treadmill all in my home gym. My two teenagers use the heck out of all of it. My 14 year old can max bench 185 and my oldest reps that. I, on the other hand, haven’t touched any of it in more than a year, but I’m dragging my dad-bod in there. Pray for me...
“I can testify that I never felt pain like I did 30hrs after a complete normal workout of enhanced negatives. Lift in 2 seconds, release in 8 seconds. Effin’ OUCH.”
$$$$$$$$$$$$$$$$$
A testament to their efficacy. But, like everything else exercise-related, perhaps you should have advanced more slowly, not dived right in to 2-8. Start with 2-2. Next month, 2-3, etc.
Great job Mr 65!!!!
Personally, I mix up my routines
One week; Heavy lift target muscle areas (chest, back, legs, shoulders, arms), working through the ranges of the muscles. Fort instance, chest...dumbbell bench to 120#, then bar bell bench to higher weight, then incline dumbbell press, or flies, then cross pulley downward closed flies. This works the Middle, up and bottom of the chest.
Another week; Large group heavy...trap bar dead lifts, added weight pull ups, added weight dips.
Another week dumbbells only, high rep count.
Between each exercise two sets of core, such as decline bench (highest decline angle only) crunches with 35-45# dumbbell on my chest, incline straight leg lifts-ties to the ceiling & pelvis lifted off the bench, seated dumbbell (15-25#) leg lift crunches, hanging straight leg windshield wipers, seated dumbbell butt pivots 40#, plank dumbbell (10-15#) back flies, decline bench overhead medicine ball 10# throw/catch to 15’ away, kettle bell back and side raises, etc. Always to 12 reps, or add weight if too easy.
Rest every other day mostly, but also mix in 4&5 day lifting weeks on low weight/high rep sessions. Listen to my body.
3 mile runs on rest days when I’m not exhausted...your body will tell you when, if you listen to it.
This has kept me under 12% body fat, 6pack abs, excellent sleep patterns, feeling great,light on my feet and...well, I’ll just say it...guys, heavy weight training is excellent for you as an older man. I’ll leave that right there.
59
6’
171#
29” waist, 45” chest
With that said, I think light weight/high reps should be part of, but maybe not the exclusive weight training for a man, if you’re fit for it, especially if you want to raise your testosterone naturally.
Of course I’ve also had arthroscopic surgery to each shoulder and bicep tendon, mostly due to unavoidable arthritic damage. So there IS real concern for injury with heavy lifting, as the article states
Bottom line listen to your body, lightly stretch before lifting to feel the potential problems and to guide you. A body in motion tends to stay in motion. =o)
...that is all
.
Been doing it for 40 years, loving it in my 70’s.
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