Can light weights build muscles? New studies say it can. Read here: what are its benefits, and how can you use light weights to build muscles?
Want to tone your body with muscles? Try three times per week of weight training with light weights with three times a week of stretching plus five times of long walks a week, says Best Fitness Guru.
Fitness enthusiasts have believed lifting heavy weights is the only way to build muscle and strength for years. However, recent studies have shown that lifting lighter weights and increasing the number of repetitions can be just as effective. If you previously did five to 12 lifts with heavier weights, you can now build endurance by doing 30 lifts with lighter weights. In addition to increasing strength, light weights can also help tone your body. This new information offers a fresh perspective on weight training and can encourage people to explore different ways of achieving their fitness goals.
HOW TO PRACTISE YOUR LIGHT WEIGHTS ROUTINE?
Inhale during the relaxing phase of the lift and exhale during the contracting phase. The movements should be performed slowly and smoothly while ensuring a complete range of motion is achieved.
When determining the appropriate weight to lift, it is important to consider the one-rep max (1RM), which refers to the maximum amount of weight that can be lifted for a single repetition of a given exercise. For optimal results, aiming for weights that fall between 30 and 50 percent of the weight that can be lifted for a single repetition is recommended. This approach can help ensure that the selected weight is appropriate for the individual’s current fitness level and can help prevent injury due to lifting weights that are too heavy.
Best Fitness Guru says he employs this simple strategy, which doesn’t require any 1RM calculations.
1) At home, dumbbells work great. Begin with a weight you can lift at least 15 to 30 times and three sets.
2) Once your body has adapted to the weights and you can lift them easily, you may increase the weight by five percent.
3) Always rest between sets; take a minute.
4) Do not cross 45 minutes; that would lead to muscle fatigue and burnout.
5) Do a cardio for 10 minutes
Note: Remember to warm up before and cool down after the session.
Check here how much exercise you need a week
WHAT ARE THE BENEFITS OF LIFTING LIGHT WEIGHTS?
1. It improves muscle endurance, which enhances your capacity to maintain contractions for longer.
2. Lower weights allow you to focus on form and technique, reducing the risk of injury, improving movement patterns, and protecting your joints.
3. Light weights can be easily combined with other bodyweight exercises or high-intensity interval training (HIIT).
4. it provides a workable starting point for people new to strength training.
5. Starting with lighter weights can have a powerful psychological impact. It can boost your motivation and give you a sense of accomplishment, especially if you’re starting. So don’t underestimate the positive effects of starting small – it can lead to significant results!
WHAT SHOULD THE FREQUENCY OF LIGHTWEIGHT TRAINING BE?
Weight training with light weights three times a week and yoga three times a week offer maximum health benefits, muscle growth, agility, strength, endurance, and stamina.
Consistency and adherence to individual preferences are critical factors for long-term success in any fitness regimen. The key to achieving fitness goals is patience. The objective is not just to build bodies but to culture bodies.
Check this Best Resource on Exercises
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
