August 14, 2022: Light Weights

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If you believe that lifting heavy weights is the only way to see benefits, think again. According to a new study, you can see the same benefits and changes in your body by lifting lighter weights. This week, we’re going to talk about the benefits you can expect from using light weights.

Although light weights are associated with building endurance, and not so much strength, there are plenty of reasons why lifting lighter weights may actually be better for your body.

Here are some powerful benefits you may see opting for a lighter weight:

1. Better Strength and Endurance

According to a study from McMaster University, researchers discovered “no significant difference in strength” comparing lifting light or heavier weights. I was surprised, too!

What they did find was people got stronger, and got bigger muscles, when they went to failure (point where you can’t lift anymore). Although it may take a little bit longer to fatigue using lighter weights, the effort could still lead to greater strength, muscle endurance, and muscle growth.

2. Better Range of Motion

The amount of movement around a specific joint or body part, often called range-of-motion, is very important for building stronger, more defined muscles. Lifting heavier weights may shorten your range-of-motion and reduce the amount of strength you can expect to see.

However, using lighter weights may improve your flexibility; therefore, allowing the muscle to move through the entire range-of-motion easier, giving you better results.

3. Risk for Injury Decreases

Lifting heavy weights may increase your risk for injury, since you’re placing a heavier load on smaller muscles and connective tissue that may not be ready for it.

The risk for injury decreases using lighter weights, thanks, in part, to better form and lifting techniques and not using supporting muscles (back, legs, shoulders), to lift the weights.

4. Everyday Tasks Become Easier

Lifting lighter weights may make it easier to do everyday tasks. Since working with light weights focuses more on building endurance, you may find it easier to carry groceries, garden, walk, run, hike, or even just play with your kids.

Although most people believe lifting heavy weights is the only way to build stronger muscles, it may not be. Lifting lighter weights may be just as effective at building both strength and endurance—and could give you more benefits than lifting heavier.

In fact, lifting lighter weights could build more strength and endurance, improve your range-of-motion, decrease the risk for injury from lifting, and make doing everyday tasks a little bit easier.

So, no need to lift heavy to see changes in your body…those 5 or 10 pound dumbbells may be just as beneficial.

Next Sunday, we’ll talk about the most important things to know before changing your nutrition program.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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