Heavy vs light weights.
Which is the best, particularly for older adults - go heavy, go light with weights? The answer is not as simple as one or the other, unless you head straight into Instagram land :). Let’s see what research says.
“"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." (Mitchell et al., 2012). That sounds good doesn’t it?
“After 10 weeks of training, three times per week, the heavy and light groups that lifted three sets saw significant gains in muscle volume -- as measured by MRI -- with no difference among the groups. Still, the group that used heavier weights for three sets developed a bit more strength.”(Mitchell et al., 2012)
The idea (based on scientific evidence), that a whole range of loads - including very light loads, can elicit muscle growth is a game changer for many people. Just remember to always maintain good form whether you lift heavy, or light with higher repetitions.
Mitchell, C., Churchward-Venne, T., West, D., Burd, N., Breen, L., Baker, S. and Phillips, S., 2012. Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology, 113(1), pp.71-77.
