5 Advantages of Lifting Light Weights, According to Experts

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Maybe you’re not sure how to start lifting weights for a full-body workout. Or maybe you think you’d have to spend hours at the gym or bench press a hundred pounds to gain benefits. But lifting light weights is different from heavy lifting, which involves lifting the heaviest weight you can to make muscles bigger. “Light lifting is a type of resistance training that improves strength and preserves lean body mass,” says Brook Benten, personal trainer and co-author of Lift Light, Get Lean: 28-Day Weight Training Plan for Safe and Easy Weight Loss. “You’ll lift lighter weights for a number of repetitions, then take a break. This increases muscle endurance, which is what helps you perform daily tasks such as carrying grocery bags or doing yard work more easily.”

Meet the experts: Keli Roberts, American College of Sports Medicine certified exercise physiologist and certified personal trainer; Teddy Savage, Teddy Savage, national lead trainer at Planet Fitness; and Brook Benten, personal trainer and co-author of Lift Light, Get Lean: 28-Day Weight Training Plan for Safe and Easy Weight Loss

Obviously, “light” is subjective: What feels light to one person isn’t the same for someone else. “The weight you use should be light enough so that you can perform about 12 to 15 reps before your muscle becomes exhausted,” says Benten. “Typically, that’s between five to eight pounds for most women, though it’s fine to start lighter.” Even better? Light lifting also can be done anywhere, indoors or out, and you only need a basic set of dumbbells to get started.

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As with heavy lifting, focusing on technique is critical. “The key is that if you’re using good form and lifting to the point of fatigue, you will likely feel stronger after just a few weeks,” says Keli Roberts, American College of Sports Medicine certified exercise physiologist and certified personal trainer. “Doing light lifting several times a week should be your goal, and don’t skip a warmup, which is increasingly important as we get older.”

Ahead, learn more about the full-body benefits of light lifting:

You can lower body fat.

Aging slows the metabolism and makes it easier to gain body fat, especially around the waist and hips. But regular light lifting, along with regular cardiovascular exercise and healthful eating, can build lean muscle mass, says Benten. With consistent light lifting, your body will look leaner and more toned, and your clothes will fit better.

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You’ll preserve muscle mass.

There’s no way around it: “Starting in your 30s, if you’re not growing stronger, you’re losing muscle mass,” says Roberts. “And with lost muscle mass, body fat starts to creep up.” In fact, muscle mass decreases 3 to 8 percent per decade after age 30, and at an even faster pace after age 60. Light lifting can slow the decline.

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You can improve bone density.

Perimenopausal and post-menopausal women are at higher risk for osteoporosis due to declining levels of estrogen and progesterone. But using weights encourages cells to form new bone to offset age-related declines in bone mineral density. “Activities like walking are great, but that doesn’t do anything for the bones in the upper body, which also need resistance training to stay strong,” says Roberts.

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You’ll feel better.

Exercise releases mood-boosting endorphins and serotonin, which reduces levels of stress hormones such as cortisol and adrenaline. And you’ll feel a sense of accomplishment every time you complete a workout. “But don’t beat yourself up if miss a day,” says Benten. “Applaud yourself for what you did accomplish, and get back on track. One missed day doesn’t have to become three missed days.”

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You can improve core strength and balance.

Light weights can help build your core to make it easier to maintain good posture and protect your body against falls due to sudden changes in movement, such as if you sidestep to try to avoid a crack in the sidewalk. “Ultimately, lifting helps you gain more muscle, which is what keeps you young and independent,” says Roberts.

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Who should try light weights?

It’s always recommended to start light with the weights and work your way up as you feel comfortable with the mechanics and form of the exercise, Teddy Savage national lead trainer at Planet Fitness, says. “No matter your fitness level, you should go by the rule, ‘form & technique over how much weight is on the bar.’”

Savage says that those just beginning their fitness journey or starting back after a longer break should lean more towards the lighter weights and “try to focus on the mind-to-muscle connection with every repetition.”

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Who should avoid light weights?

Savage says that “anyone that is looking to increase power, muscle mass, and build overall strength, should start to incorporate heavier weights that allow you to generate more force and exert more energy for fewer reps per set.”

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Is it OK to do light weights every day?

In short, yes. But, Savage says “it all depends on what your personal goals are for your fitness journey. If your primary goal is to maintain strength and muscular definition, then sticking to lighter weights and higher repetitions is perfect for your routine. However, if your goal is to increase your strength or muscle mass, then you’ll need to add more weight and decrease the number of repetitions you complete per set.”

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How to start using light weights

“First and foremost, make sure that you have the necessary balance, stability, and range of motion through your joints by practicing the movement and mechanics of the exercise without any weights,” Savage says. “Performing the exercise with just your body weight first will ensure that you have the necessary flexibility and control to confidently perform the exercise without any pain or impingement. Then, once you feel comfortable with the motion, you can add light weights to provide an external resistance that will place your muscles under positive stress to aid in creating lean muscle and definition. Just remember, don’t measure your weight or progress against anyone else’s, but instead move at your pace and do what’s right for YOU!”

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