Lighter Weights Gives Same Gains As Heavy Weights, According to Research

Would you like to do more reps with lighter weights rather than fewer reps with heavy weights? If so, it’s completely understandable because everyone prefers a different kind of training style. However, among bodybuilders, there is a long-living belief that to build muscle and get stronger you need to use heavy weights. And so, many lifters train in such a manner because almost everyone else trains so. Gladly, a new study from McMaster University wanted to see if there is a difference between training with light weights and heavy weights.

To find the results, researchers asked two groups of men, who were experienced lifters, to follow a 12-week, full-body workout. One group were given light weights to lift (50% of their maximum strength) and performed 20-25 reps. The second group lifted heavy weights (up to 90% of their maximum strength) performing 12 reps. This allowed both groups to train to the point of failure.

Later, the researchers analyzed blood and muscle samples and discovered that muscle growth, which is one of the primary things that help to determine if a person gets stronger, were totally identical. The scientists commented that it’s because both groups used up all their strength, so using light or heavy weights had no difference.

“At the point of fatigue, both groups would have been trying to maximally activate their muscle fibres to generate force,” says Phillips, who performed the research with grad students Rob Morton and Sara Oikawa.

While the researchers don’t believe that advanced athletes will start to use lighter weights anytime soon, they are glad that they were able to prove that light weights are as effective as heavy weights.

“For the ‘mere mortal’ who wants to get stronger, we’ve shown that you can take a break from lifting heavy weights and not compromise any gains,” says Phillips. “It’s also a new choice which could appeal to the masses and get people to take up something they should be doing for their health.”

So, why should you try to train with lighter weights? There are many reasons, like if you want to add variety to your routine by having a few days where you do more reps is a great choice to make your workouts more enjoyable.

Also, lighter weights are useful for those who train alone and don’t want to harm themselves by not being able to do the last few heavy reps. Or, if you have an injury that doesn’t allow you to lift heavy, lighter weights is another way to train without the risk of aggravating your injuries.

Remember street workout folks? As they use their bodyweight to train, they need to do more reps to stimulate muscle growth and improve their strength. But if works for them, why shouldn’t more reps work for you? We don’t say that you should start incorporating street workouts or lift lighter weights, but it’s useful to keep this information in mind for those day where your pre-workout lost it’s potency and you don’t feel like going ham in the weight room.

Remember street workout folks? As they use their bodyweight to train, they need to do more reps to stimulate muscle growth and improve their strength. But if works for them, why shouldn’t more reps work for you? We don’t say that you should start incorporating street workouts or lift lighter weights, but it’s useful to keep this information in mind for those day where your pre-workout lost it’s potency and you don’t feel like going ham in the weight room.