Do You Need to Lift Heavy to Build Muscle?


That first visit back at the gym six months ago was a mix of joy and trepidation for me. While I felt like I was "home" again (I was a gym rate for many years) I was also concerned that I'd strain my heart if I tried to play with free weights again.


But, you know me. I'm always going to TRY, TRY, TRY. In the past, I'd ordinarily just jump right in and over do it by seeing how many pounds I can lift and how many reps I can do.


Not this time, though! I played it smart and started my *NEW* weight lifting routine using really, really, really light weights...3 and 5 pounds.


I recently discovered articles from Tamara Pridgett (POPSUGAR) that are helpful. This one, below, is a great one to get you thinking about your own strength training using weights.

We Asked Trainers If You Need to Lift Heavy to Build Muscle — Here's What They Said

There are a lot of perks that come with lifting weights, such as an increase in bone mass and lean muscle mass, a reduction in body fat, improved cardiovascular fitness, strength, and an enhanced sense of well being, according to a 2006 article in the British Journal of Sports Medicine.

If losing body fat and building muscle caught your eye, there are a few important things you should know. The first is, yes, you have to lift heavy if you want to build muscle. "Lifting heavy will build muscle because the muscles are being placed under greater stress than [using your] bodyweight or light weights," Felix Ferreira, NASM-certified trainer at Equinox in New York City, told POPSUGAR. "The heavier weights cause more muscle fiber tears, and these tears, once repaired, will cause an increase in size and strength," he added. Click here to continue reading the article

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