Walk into any fitness center filled with intimidating heavy weights and you may feel like turning around and walking back out.  Weight lifting can be a daunting undertaking if you believe the only way to get a sculpted body is by lifting heavy weights.  But a recent study says this just isn’t so – lighter weights can be just as effective as long as you do more repetitions and lift to the point of exhaustion. 

The study published in the Journal of Applied Physiology, coming from McMaster University in Canada contradicts the long held notion that lifting heavier weights is better.

A total of 49 men, all experienced weight lifters, were recruited for the study. They were split into two groups – one group lifted lighter weights (up to 50 percent of maximum strength) for sets ranging from 20 to 25 repetitions.  The second group lifter heavier weights (up to 90 percent of maximum strength) for 8-12 repetitions.  Each group lifted to the point of exhaustion. 

For 12 weeks they followed this whole-body weight-lifting protocol four times a week. 

At the end of the 12 weeks, blood samples and muscle analysis were conducted by the researchers finding that gains in muscle mass and muscle fiber size, a measure of strength, were almost identical.  The only exception was strength increased more for bench presses using lighter loads and fewer repetitions.

The key finding from this study was that lifting to the point of exhaustion or volitional fatigue was the equalizer between lifting lighter or heavier weights.  When a person it trying to make strides in building muscle mass and strength it can be done as long as they lift to the maximum of fatigue to activate their muscle fibers to generate force. 

This is good news for anyone who is not interested in lifting heavy weights to achieve muscular fitness.  By lifting lighter weights but with more repetitions, it can still be an effective method of getting strong and to help build and maintain muscle mass.  More people may be inspired and more likely to take up weight lifting if they know it is not all about how heavy the weight is but rather the number of repetitions.

The study also found that the participants in the research did not gain their strength or muscle mass through using testosterone or growth hormones. 

Every workout plan should include weight lifting for both men and women.  Building muscle is one huge benefit but there are also so many others:

·         Protects bone health and muscle mass

·         Makes you stronger and more fit

·         Boosts energy levels and improves mood

·         Can boost metabolism by 15 percent so you burn more calories

·         Improves balance, coordination, and posture

·         Helps prevent injuries

·         Improves stamina and endurance

·         Helps you look years younger

If you are a beginner to lifting weights, here are easy guidelines to get you started.