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.
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?
Interesting. Do you need more repetitions with the lighter weights?
Never mind. I just read where you said that, d-oh!
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...
Been doing it for 40 years, loving it in my 70’s.
Light weights, high repetition tones the body. Heavier weights at low reps but multiple sets builds strength.
Does that mean I have to give-up Marlboros, after 59 years?
Thanks! Good post and comment.
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.
Light weights, high reps = toning
Heavy weight, low reps = increased mass
My shoulder joints were locking up and terribly painful. Light lifting completely ended the problem.
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.