The Advantages of Using Lighter Weights For Lifting.

When it comes to strength training, many of us default to thinking that heavier weights are the key to progress.?

However, that approach doesn't suit everyone, especially clients who prefer working out at home with limited space or equipment, or those who are just starting and feel intimidated by heavy weights.

As a coach and educator, my job is to meet clients where they are, tailoring programs to fit their needs and goals—even without heavy weights.?

But can we still help them achieve meaningful results??

The Big Question??

When it comes to modality and strategy of training first two question I ask my clients are “What”?and "Why"

What is their actual goal??And Why do they care?

Because strength is very nuanced. It has different meanings to different people.?

Most people don’t want to be amateur strength competitors or strongmen

Nor do they want to be bodybuilders.?

So getting deep into the definition of my clients goals is paramount.?

What the Research Shows

For improving muscle size and body composition, the amount of weight used may not be as important as we once thought.?

Here’s what the data suggests:

• The load needs to be at least 30% of the client’s one-rep max (1RM).

• Volume is key: Clients must complete a workload (weight x reps x sets) similar to what they'd perform with heavier weights.

• Failure is critical: Clients should work each set until they either physically can't perform another repetition or within 2- 3 reps (RIR) When these conditions are met, light weights can effectively promote muscle growth and improve body composition.

What About Pure Strength?

The picture is more nuanced when it comes to building strength.?

Lifting light weights (40-50% of 1RM) won’t drive the same gains in maximal strength as heavier loads (80-90% of 1RM).?

However, clients using light weights will still see some strength improvement, because you still progress load (how much weight you lift for each reps) to get a response from lighter weights

If you think about exercise that mimics normal daily life activities, you rarely do so with 1 rep.?

Which may be enough for some individuals.

A Surprising Benefit: Glycemic Control

I love seeing peoples comments on social media, about building muscle.?

Especially when they have no clue what they are talking about.

Comments like “ Hypertrophy is shit” makes me chuckle.

You see building and retaining muscle are more than just for show.

Muscle sends a different hormonal signal to the body and it helps prevent muscle wastage in older age.

One metabolic benefit of using lighter weights is better glycemic control. Muscles take in about 80% of the glucose from our bloodstream after meals, storing it as glycogen.?

With lighter weights, clients perform more repetitions, which means more muscle contractions and more glycogen used for energy.

Over time, this helps improve their body’s ability to manage blood sugar levels.

The catch is that higher reps mean more work, and individuals need to do multiple sets with double-digit repetitions to see these benefits.

?In short, the lighter the load, the more effort required to achieve results.

?Coach Carl’s Takeaways

Light Weights Don’t Eliminate Risk While lighter weights reduce joint stress, they aren’t risk-free.?

Injuries often stem from high volume or fast movements, especially if the individual has underlying imbalances.?

So, it’s crucial to systematically add reps, sets, and movements, allowing time for individuals to build capacity and refine technique.

It’s Not a Binary Choice: Mix It Up?

A well-rounded program can combine both light and heavy loads.

?Start a session with compound movements and heavier weights for lower reps.?

Then, shift to accessory exercises with lighter weights and higher reps.?

This way, you can maximize strength, hypertrophy, and metabolic benefits all in one program.

In conclusion, heavy weights aren't a requirement for success in strength training.?

Whether it’s by choice or circumstance, individuals working with lighter weights can still reach their goals with the right program.?

As a coach, it's my? job to help them navigate this path and keep progressing, no matter what’s on the barbell—or if there’s one at all.

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Carlos!?