Light Weights Build Muscle

Lifting light weights can be just as effective for building muscle as training with heavy weights. I know from my own experience that weight training weather it involves heavy weights or light weights can both be very effective in gaining muscle. The key in any case to building muscle is  working to the point of fatigue. It also helps when you add enough variety to your workout routine as well so that your body does not get to used to the same routine over and over again. This of course challenges the widely held belief that training with heavy weights - which can be lifted 6 to 12 times before fatigue - is the best avenue to muscle growth. Healthy male volunteers were tested to determine the maximum amount each could lift at a knee extension station. They then did these weight - lifting sessions every week for about 10 weeks. Those who did these three sets with 30% percent of their maximum weight saw twice as muscle growth as those who lifted 80% percent of their maximum just one set. Their muscle growth (though not their strength) was equal to a group that did three sets with 80% percent of their max. Many older adults can have joint problems that would prevent them from training with heavy loads may want to consider lifting lighter loads of weight with more repetitions so that they can reduce their chances of injury.  Training with lighter loads of weight can still receive the healthy benefits of working out.