Weight lifting is the most-proclaimed muscle-building technique. The strategy is simple—the heavier you lift, the bigger the muscle growth.
However, other mechanisms can provide equally decisive outcomes. Lifting light weights can help to build muscle if you know the ‘how to’.
The activity of lifting weight puts pressure on the muscle tissue resulting in microscopic muscle tears.
As a response, the body emphasizes the damaged part repairing it while adding quality muscle at the microscopic level.
Ultimately, the whole approach advances the muscle development process to turn you into a muscular giant.
Lifting light weights can equally contribute to your bodybuilding goals. The only thing is it can affect the way you approach your fitness program.
This blog aims to study how lightweights can help to build muscle. The very first question is do lightweights even work for muscle growth?
Can You Build Muscle With Light Weights?
Muscle building follows a simple mechanism. The more muscle damage occurs, the more the chances of developing muscle.
In comparison, lightweight won’t have similar effects on the body as heavyweights.
The thing is utilizing the low weights to augment its impact on the muscle to cause more damage. Thus, it can result in maximum muscle tears to enhance physical muscularity.
This mechanism has been suggested by various celebrity fitness trainers. Of course, it is a personal preference to pick a light or heavy weight.
Nonetheless, to gain muscle mass with light weights, knowing how to approach it becomes vital.
Studies have found light weights are as effective as heavy weights for bulking!
A study published in the Journals of Human kinetics compared the impact of moderate weights and low weights.
Participants lifting moderate weights went for 10 reps max, whereas subjects training with low loads performed 20 reps max. In the end, there was no major dissimilarity in the muscle growth in the folks of the two groups.
Another review of 4 studies related to light weights suggests impressive facts. People who are training to fail with lightweights showcase impressive outcomes.
The muscle increase in folks training to failure with low loads demonstrates similar hypertrophy compared to folks training with heavier weights and fewer reps.
Note down that, in some studies, participants who lifted light weights were complete beginners than folks lifting heavy weights. In contrast, some research involves seasoned lifters in the both experiment and control group.
However, in such situations, subjects are lifting light weights every day until failure to get results.
You can build muscle with light weights, but high reps with sets are mandatory. Further, aim to work out until failure while paying attention to progressive overload.
You can build lean muscle and a muscular body using light weights with the right volume. Moreover, the training program is highly advantageous in other aspects.
The Benefits of Light Weights for Muscle Growth
Light weights can be effective for other goals than muscle growth. Whether approaching the training program with bulking goal or not, the other benefits are still relevant.
Here’s a list of the benefits associated with lifting light weights.
#1: Aids Lean Physique
Low loads and high reps are terrific for a lean and defined physique without bulks. High load training aids muscle gaining process, whereas high reps develop longer muscle fiber by using entire muscle to contract with each move.
High reps training burn body fat post workout while ascending energy levels. Certainly, calorie burning is an impressive perk, but not the only one.
#2: Better Range of Motion
Heavyweights restrict the motion of the bones and muscle tissues involved in the motion. However, lightweight exercises provide a full range of motion.
Thus, it doesn’t limit muscle enhancement, but muscle strengthening. Low-load workouts can even elevate prolonged endurance levels.
#3: More Effort = More Muscle Growth
In terms of heavy weight training, weight determines the bulk. In the case of low-weight workouts, the efforts specify the results.
The loads won’t create damage, but high reps, progressive overloads, and other mechanisms can accomplish the task. Light weights may seem less useful, but building muscle is feasible if you focus on hypertrophy.
#4: Reduces Chance of Injury
Heavy-weight exercises lead to mind-whopping gains, but lifters are always concerned about injuries. A slight mishap in movement or posture can damage the muscle tissues, bones, and ligaments.
In contrast, lighter weights diminish such possibility. Chances of fatal injuries with the workout are minimum.
#5: More Hypertrophic Gains
Lighter weights make the targeted muscle endure the load themselves. They don’t seek compensatory muscle tissue to bear the weight. Thus, targeted hypertrophic gains on specific muscle tissue are easier to achieve.
#6: Engages Specific Muscle Tissues
Some workouts are designed to involve your entire body. Meanwhile, other workouts focus on velocity to accomplish the work. In contrast, light weights work on specific muscle groups.
Lifting low loads using the hand works on the arms muscle specifically. A specific muscle group gets to work rather than getting the entire body into the task.
These were some pivotal advantages of utilizing lighter weights to gain lean muscle. This doesn’t mean just starting with low weights in any situation will work.
Undoubtedly, light weights training programs are more suitable in particular circumstances. Find out more in this context next.
When to Use Light Weights?
The training program involves more reps and sets. It is the key to adding challenge to the muscle to increase time-under-tension. This leads to intensified pressure on the muscle tissue augmenting muscle tear. Eventually, elevating prospective muscle growth.
Moreover, lighter weights work great for intensifying muscular endurance. Rep scheme particularly is complementary to endurance building activity.
Furthermore, the training programs are suitable for days in between heavy weight lifting days or specifically split body workouts targeting specific muscles.
Overall, lightweight training is best for muscle growth, endurance building, strengthening muscles, and getting small active breaks during demanding workout week. After knowing when the training program is most suitable, knowing how to approach it can work.
How To Use Light Weights To Build Muscle?
In general, lighter weights are good for improving fitness levels. However, when aiming for muscle growth, a specific approach is more suitable.
The high rep scheme churns out maximum advantages from the lighter weight training program.
- For muscle size i.e., hypertrophy, aim to perform 8 to 10 reps of each move.
- In terms of muscular endurance, the recommendation extends to 12 or more reps.
- Beginners can start with lesser reps while pros can go for 12 to 15 repetitions of each movement.
Reps are significant to muscle gain with light-weight training, but how it impacts muscle tissue is necessary. High reps and extremely low load won’t work.
The right amount of light weights with an appropriate number of reps challenges the muscle enough to stimulate muscle growth.
In other words, elevating time under tension for the targeted muscle tissue to achieve hypertrophy. Moreover, progression is also important.
Once the body adapts to certain lower weights, you should increase weights, reps, or sets gradually.
Progressive overload even with lower weight training can be decisive. It depends on how you utilize the technique with light weights to build muscle.
To get maximum out of the approach, knowing Light-Weight Exercises becomes vital. Next, in the discussion, we shared some of the best workouts with low loads.
6 Light Weights Exercises for Muscle Building
To get particular muscle groups worked, lightweights are better to some degree. Still, growing muscle with light weights is possible if your reps are high.
Here are the top best light weights exercises for muscle growth.
#1: Supermans
The workouts involve light weights to work on the arms, but it works as a full-body workout as well. Surprisingly, it strengthens the arms, butt, glutes, shoulders, and even hamstrings simultaneously.
Steps to doing supermans are:
- Lay on the ground on your stomach. Your legs and arms should extend out. Hold a dumbbell in both hands.
- Involve the core to raise your arms, legs, and chest off the floor.
- Stay in the posture for a few movements. Return to initial posture. This is one rep.
Suggestion: Repeat 8-10 times.
For complete novice to superman, the workout can be a bit complex. Perform the movement without weights a couple of times. Afterward, use the low loads to perform the workout.
#2: Renegade Rows
The workout is an upgraded form of simple planks. It involves light weights to work on your arms while targeting the back and core. Of course, it can stimulate muscle growth in the targeted area.
Steps to perform renegade rows are:
- Get into a plank position keeping your feet at shoulder width distance. Hold a dumbbell in your left hand while staying in the plank posture with the support of your straightened right arm.
- Row the dumbbell up on the left side up to the rib cage. During the entire movement engage your core and maintain the stability of the body when putting down the dumbbell.
- Repeat the move on the other side.
Suggestion: do 10 to 12 reps on sides. Additional sets are recommended as per your comfort.
When performing the movement, begin with the lightest load according to your ease. During the light weights exercise contract the abdominal muscle to work on the core properly.
#3: Lateral Raise to Front Raise
The movement targets your shoulder, arms, and chest. Mostly, it is the best light-weights shoulder workout. However, when performing the move, be attentive to posture to avoid injuries.
Steps to perform lateral raise to front raise are:
- Begin in a standing posture keeping your feet at shoulder width distance. Meanwhile, hold a pair of light dumbbells with both hands keeping them on the sides.
- Raise your arms on the sides to the height of the shoulders.
- Slowly bring the loads down to the sides.
- Lift loads in front of you again to shoulder level.
- Slowly bring the hands down. This is one rep.
Suggestions: 8 to 10 reps for each of the 3 sets.
Hold the weights firmly and when lifting loads up and lowering down maintain the form. Moreover, begin with the lightest weight to gain the skill to perform the workout.
#4: Bridge Triceps Extensions
As the name suggests, the lightweight exercise works on your triceps. At the same time, it targets the thighs, arms, and oblique.
Steps to do bridge Triceps extensions are:
- Start by lying on the floor on the back keeping your legs bent and feet flat.
- Keep dumbbells in both hands while extending them out in the air.
- Raise your butt up by engaging your core to get into a glute bridge posture.
- Drop down the loads behind your head.
- Lower down your raised butt. This is one rep.
Suggestion: do a minimum of 10-12 reps.
Try to pay attention to form, a little mishap in the posture can lead to injuries. Beginners should practice getting into the glute bridge position before performing its weight variation.
#5: 180 Jump Squats with Dumbbell
The lightweight workout work as a plyometric move. In other words, it pumps your heart while working on the quads, hamstring, glutes, and calves.
The steps to do jump squats with dumbbells are:
- Begin in a deep squat while holding each end of a light dumbbell with both hands at your chest level
- Jump up from the squats and spin right at 180 degrees or spin in the opposite direction.
- Again get into a deep squat slowly keeping the weight at chest level. When jumping again, spin to your left.
- This is one rep.
Suggestion: perform 10-12 reps
First, do the move without dumbbells to understand the basics and learn the proper way to execute the moves. Afterward, switch to the dumbbell variation.
#6: Squat to Shoulder Press
The light-weight movement emphasizes many muscle tissue simultaneously.
It works on your lower body, specifically on your glutes, hamstring, and quads, while improving your upper body and core.
The steps to do squat to shoulder press are:
- Begin in a standing posture keeping your feet at shoulder width distance. Hold a dumbbell in both hands at shoulder levels.
- Get into a squat until the thighs are parallel to the lower. Meanwhile, the dumbbells to stay at it are at your shoulder level.
- When standing back from the squat, outspread your arms to push the weights above your head in the air. Your legs and arms should extend synchronously.
- Pull down the arms to your shoulder. This is one rep.
Suggestion: 8 to 10 reps for 3 sets.
For complete beginners, it is important to learn to get into a perfect squat. If not, an accidental improper form can lead to injury when performing a squat to shoulder press as you lift the weight.
Workouts with the lightweights are beneficial for achieving your fitness goal. It does advance muscle growth and builds strength and muscular endurance.
However, this is possible only when the right reps, sets, and weights.
Our guides complete the discussion on how to build muscle with light weights. In the end, let’s sum up the important points.
Conclusion
Weight light is supposed to add muscle, enhance strength, and increase fitness. It doesn’t mean only lifting heavier loads would work.
Some studies suggest low weights can have similar effects with an increased number of reps.
Fundamentally, it is about challenging your existing muscle tissue to initiate maximum damage.
Consequently, it leads to faster repair and rebuilding adding lean muscle at the microscopic level.
Low weight and high rep workouts function as an effective resistance-training plan. Muscle protein synthesis experiences a boost post resistance workout, but it goes to normal in a while.
In short, with proper planning, the right strategy, and an approach, you can build muscle with light weights.
Get some dumbbells to get started with the workout plans!
READ NEXT: Tips to Start Lifting Weights for Beginners