Getting Stronger Without Heavy Lifting

Many folks who are interested in building muscle go in for heavy weights. But research at McMaster University in Canada shows that you don’t need massive barbells to grow muscle. You can use lighter weights as long as you lift them enough times to tire out your muscles.

“We found that loads that were quite heavy and comparatively light were equally effective at inducing muscle growth and promoting strength,” says researcher Cam Mitchell.

The research, published in the Journal of Applied Physiology, challenges the widely accepted dogma that training with heavy weights — which can be lifted only six to 12 times before fatigue — is the best avenue to muscle growth.

“Many older adults can have joint problems which would prevent them training with heavy loads,” says Mitchell. “This study shows that they have the option of training with lighter and less intimidating loads and can still receive the benefits.”