What Are the Benefits of Lifting Light Weights?

Livestrong ^ | Updated August 7, 2019 | By Bryan Myers

[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.

[Codeflier]

At that weight for your bench press, couldn’t you just substitute with pushups? Would save time.

[Bloody Sam Roberts]

Athletes have known this for years. I learned it from a number of coaches when I was in high school.

Light weights, high repetition tones the body. Heavier weights at low reps but multiple sets builds strength.

[Carriage Hill]

Does that mean I have to give-up Marlboros, after 59 years?

[Neanderthal]

I developed bicep tendonitis from doing chinups about two months ago. I have been stuck doing only squats and deadlifts until it completely heals. Adding 3 lb per week on the squats and 2 lb per week on the DL. I hope to get back to pressing in January. 68 y/o.

[DainBramage]

I’m doing 5 sets of 15 on each excercise. Made a giant difference going from ten to 15 reps with lighter weight. Almost an HIT workout because the heart rate gets up pretty good.

[griffin]

Thanks! Good post and comment.

[Mariner]

“Made a giant difference going from ten to 15 reps with lighter weight. Almost an HIT workout because the heart rate gets up pretty good.”

My workouts ARE a HIIT workout.

My HR peaks at 95-98% of max from a seasoned baseline of 54 upon waking in the morning.

I always wear my Polar HR monitor...whether lifting or cardio.

When combined with lifting you only need low intensity, steady state cardio to be fit. I get 120-150mins per week at 62% Max HR...and lift.

[oldasrocks]

All is good until you get tangled up in the extension cord.

[Neverlift]

Work = Force (weight) x Displacement (distance). Lb.ft and calories are units of energy. Wok = energy.

Work x speed = power. Increasing either burns the calories faster.

However, from my experience, I think it is impossible to exercise fast enough without weight or resistance (aerobics) to get as much benefit as adding weight. So if you want to burn more calories in the same period of time I recommend adding weight. Kettle bells rule. 240 lb. to 190 lb. 2yrs. 40 minutes, 3 times a week.

[stratboy]

Light weights, high reps = toning
Heavy weight, low reps = increased mass

[lurk]

My shoulder joints were locking up and terribly painful. Light lifting completely ended the problem.

[SheepWhisperer]

Good on you in being smart!

I sincerely wish you the best in your healing.
Really, I to.
My chin ups are ONLY narrow grip due to risk of injury. Wide grip is serious tendon strain at my age.

Take it easy, slow growth.
Tendons take an eternity to heal it seems

[Svartalfiar]

A few reps with heavy weights is better for building up muscle.

Lots of reps with light weight is better for toning and defining muscle.

Longer light-weight is also better for building up endurance - you can go longer at related tasks, instead of tiring out quickly after a couple big tasks.