- What Is Lightweight Lifting Training All About?
- Are Light Weights Lifting Useful For Lean Muscles Build?
- Can You Get Stronger With Light Weights Lifting?
- What Is The Best Light Weight Lifting To Do At Home?
- How To Do Light Weight Lifting At Home Without Equipment?
- Can You Do Light Weight Lifting Every day?
Lightweight training is a good workout for improving endurance and strength.
We can use them as extra or an alternative to cardiovascular workouts.
This light and simple form of training can actually help you to burn calories.
What is the best lightweight lifting to practice at home? Can it help to build muscles too?
We will find out more here.
What Is Lightweight Lifting Training All About?
The concept of low lightweight lifting is working out with high repetitions for each set.
When a person lifts lighter weights, the muscles endurance are able to repeatedly lift the weights in more repetitions for a specific movement. In muscles strength terms, it is about the amount of force that your muscles can work in one repetition.
As per the American Council of Exercise (ACE), if a particular lifting weight has a greater amount of force all out in one motion, this will build muscles strength. In high repetitions of a motion, it will build muscles endurance.
So, it is all about the muscles’ endurance and strength during a lightweight lifting routine.
What are the advantages of lightweight workouts?
1. For beginners, lifting lighter weights help you to reduce the risk of injury as your body strength is not fully geared up to handle the heavier weights.
2. Through lightweight training, you can absolutely improve your overall muscles endurance by doing repeated strength workouts. Your body is able to work for a longer time with better endurance and feeling less tired.
3. Just as good as enhancing muscles endurance, your strength is enhanced too. The key to gaining strength is to get almost tired (from muscles fatigue) during a particular workout. Try to lift lighter weights with more repetitions, you may notice your strength working longer period before reaching a tiring mode.
4. Lighter weights enable you to work out on a greater range of motion which in turn boost flexibility and strength, and target particular muscles groups to work to their maximum.
5. Your muscles are working out most when doing the light weight lifting and at the same time building strength, thus you are actually not really depending on the ‘momentum’ unless like the heavy lifting.
Are Light Weights Lifting Useful For Lean Muscles Build?
The same as lifting heavy weights, you can also build lean muscles by lifting lighter weights by performing more repetitions. The last two or three reps should be harder or at least until you started to feel tired or the workout is getting hard.
So, which is better to build muscles – heavy weights or light weights training?
I would say both of them. Why?
Because regardless of whether you are going with heavy or lighter weights lifting, the result is almost identical. Both of these liftings will enable you to gain strength and muscles growth.
The key to gaining strength is due to the complete muscles exhaustion and not the weights lifted. This link will help you understand better.
Can You Get Stronger With Light Weights Lifting?
Yes, you will.
In fact, you don’t actually need to lift heavier weights to get stronger.
Lifting light weight can do as much as lifting heavy weights in building strength and muscles mass.
Just as long you are almost reaching the failure point where your muscles fiber is subjected to longer stress and starting to exhausting. This is when you are hitting the gains. You just need to know when to stop! That’s all.
You can still get stronger by lifting heavy weights but more muscles fiber is needed during the lift to reach the fatigue level.
Can you get a big chest and big arms with light weights?
It works as well in these cases.
For biceps or tricep workouts, lift the lighter weight (don’t lift too heavyweight) to focus on a form with the full range of motion. The key here is to give the arms a good proper longer workout time and execute each rep perfectly.
For example, use a light dumbbell and depending on your current strength level, do bicep curls for about 15 – 20 repetitions per set (high reps without stop). This is also a great workout to have the muscles in full force set at pre-fatigue (warm-up) before beginning your main workout.
When you are doing the bicep curls, you can hold the position for 3-4 seconds and slowly return back to the start. It is an effective way to increase the tension time on the bicep because it really pushes the muscles to work a long time. This is how the result will progress up.
Building a bigger chest by lifting lighter weights such as dumbbells is not easy but it is possible. For the upper chest, you can do incline bench press and pec fly; the middle chest, do the flat bench press and pec fly; the lower chest, do the decline bench press and pec fly.
All the chest workouts are using two lighter dumbbells (not too heavyweights) and performing 10-12 repetitions for 3 sets, rest for about 60 seconds in between reps.
What Is The Best Light Weight Lifting To Do At Home?
Try these few simple and easy lightweight exercises holding two dumbbells (the weights should not be heavy to you) to help you start:
1. Superman (8 -10 reps). A fun easy workout help strengthen your shoulders, back, arms and buttocks.
2. Lateral raise (10 reps). The perfect workout for strengthening the smaller muscles such as the shoulders.
3. Hip lift and extend (10-12 reps). A bit challenging if you just get started and target on the abs, arms, and glutes.
4. Triceps kickback (10-12 reps). Great in helping to shape the core, upper back, shoulders, and of course, triceps. This workout also helps your arms to move and function better.
5. 1 2 Punch (10-12 reps). Works great for the core, shoulders, and chest. It is like the version of a kickboxing workout.
6. Renegade rows (10-12 reps). This strength workout target the abs, chest, arms, the back. It is a combination of plank, push-up and row workouts.
How To Do Light Weight Lifting At Home Without Equipment?
No dumbbells or kettlebells at home?
Try using these methods to get you started. Some are just even normal household items.
1. Plastic water bottles, or laundry detergent. Fill it up with water with the weight that you can handle or is not heavy for you.
2. Pails. Fill in the pail with water. You can use this for working out on the biceps, arms, shoulders. I do this method at home last time when the Covid-19 pandemic just hit.
3. Any canned food that fits well onto your hands can be used as hand weights.
4. Resistance bands. Great substitute for dumbbells for the lower and upper body workout.
Can You Do Light Weight Lifting Every day?
Yes, absolutely can.
In fact, if combined with a proper healthy diet (includes protein, carbohydrates and fats), regular lightweight training with some resting days can help you gain leaner muscles mass which is vital in burning calories that lead to weight loss.
Lifting lighter weights regularly will ensure that your muscles will reach fatigue longer so as to give more tension for your muscles to grow. This is why higher repetitions on any of these workouts will enhance the muscles’ endurance.
You can begin a session for around 20 minutes a day – two to three sets with 8 – 10 repetitions per set. Doesn’t matter what type of workout, make sure the strength is working out on all the major muscles group.
However, do be careful when lifting light weights to the fatigue point. You may experience shaking or strain. My advice, for example, if you are planning to hit 12 reps per set, stop at 10 reps. This may sound you are not achieving the gains but over time, you will see positive growth.
My Overall Conclusion: What Is The Best Light Weight Lifting To Do At Home
The older version of saying ‘lift big to get big’ may seem to be true fact, for example, when doing your biceps workout.
However, researches had also shown that lifting light weights actually does help to put some muscles.
So, we are now saying ‘lift light and see grow’ instead.
Don’t get me wrong, there is nothing wrong with heavyweights lifting. They are as much as effective as light weight lifting in terms of building muscles mass. It just depends on how you use these forms properly.
What I’m trying to highlight is that don’t have the impression that building bigger muscles can only be done by doing heavy weight lifting.
Remember, what you have read here will give you a better understanding of heavy and lightweight lifting. As long as these workouts give a metabolism boost, building strength and endurance, it is just worthwhile to kick in.
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Have A Fabulous Home Workout!
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