Should You Lift Heavy or Light?
When it comes to weight training, both heavy and light weights offer remarkable benefits. The key is to recognize that "heavy" and "light" are subjective; what's challenging for one person may be manageable for another. Let’s dive into the advantages of each method to help you determine which aligns best with your fitness objectives.
Lighter Weights
Lighter weights are not just for beginners—they’re an excellent choice for improving muscle endurance, toning, and enhancing control. For those new to strength training, starting with lighter weights helps establish proper form, minimizing the risk of injury. Typically, lighter weights range from 30–60% of your one-repetition maximum (1RM), which is the heaviest weight you can lift in a single repetition.
A significant advantage of lighter weights is the extended time under tension (TUT), which promotes muscle endurance and control. Whether you’re recovering from an injury, focusing on mobility, or simply looking to stay active and feel good, incorporating lighter weights into your routine can be highly effective.
Sample Full-Body Lighter Weights Workout
- Dumbbell Squat to Press
- Weight: 2–5 kg
- Reps: 10–15
- Plank with Dumbbell Row (Renegade Rows)
- Weight: 2–5 kg
- Reps: 10–15 per side
- Lateral Raises
- Weight: 2–5 kg
- Reps: 10–15
- Mountain Climbers (Bodyweight)
- Reps: 10–15 per leg
- Side Lunges (Optional Weights)
- Weight: 2–5 kg
- Reps: 10–15 per leg
Heavier Weights
For those aiming to build strength, heavier weights are essential. Typically, these weights fall at or above 80% of your 1RM, with moderate-to-heavy loads ranging from 60% to 80% of your 1RM. Lifting heavier weights for fewer repetitions activates deep muscle fibers, leading to strength and power gains.
This method is ideal for those seeking to increase muscle size, boost strength, and elevate their metabolism. A heavier weight routine also offers the benefit of prolonged calorie burn, as your body continues to work even after the session ends. If pushing your limits motivates you, heavier weights might be the key to achieving your fitness goals.
Sample Full-Body Heavier Weights Workout
- Goblet Squat
- Weight: 8–12 kg
- Reps: 8–12
- Dumbbell Deadlift
- Weight: 8–12 kg
- Reps: 8–12
- Dumbbell Overhead Press
- Weight: 6–10 kg
- Reps: 6–10
- Bent-Over Dumbbell Row
- Weight: 6–10 kg
- Reps: 8–12
- Kettlebell Swings
- Weight: 8–12 kg
- Reps: 10–15
Finding What Works for You
There’s no universal formula for weight training—it’s about tailoring your approach to your individual goals. Alternating between lighter and heavier weights can help you strike a balance between endurance and strength.
The most important factor is ensuring your muscles are consistently challenged. If your workouts feel too easy, progress is likely to stall. Focus on choosing weights and routines that align with your goals while pushing you enough to drive results.
Whether you lift light, heavy, or somewhere in between, the most effective plan is the one you stick with—so find what works for you and enjoy the journey!