Article Link Light weights, heavy weights, it's up to you

Sue B · 07-21-23, 12:22 PM

Leonana · 07-21-23, 12:25 PM

Thanks!

Quote:

In one new study, middle-aged men and women who started lifting light weights gained about the same amount of strength and mass as others who used much heavier weights, despite widespread beliefs in the training world that only hefty weights can be effective.

That's great to know. I feel like heavier lifting is what hurts my lower back.

donnamp · 07-21-23, 12:36 PM

This is good news to me! Weight training is my least favorite form of exercise and I prefer the low weight/higher reps fusion styles.

Donna

bzar · 07-21-23, 12:54 PM

lately when i'm pressed for time, i just turn on a timer for 30 min and do a total body workout alternating moves, using just a pair of 5# dumbbells.

example:
bicep curls 10 reps
shoulder shrugs 10 reps
repeat 2x more

tricep kickbacks (both arms at the same time) 10 reps
calf raises 10 reps
repeat 2x more

etc.

i keep a Hugger Mugger yoga bolster nearby for doing flyes, chest presses, etc.

sherry7899 · 07-21-23, 01:10 PM

Quote:

Originally Posted by bzar

lately when i'm pressed for time, i just turn on a timer for 30 min and do a total body workout alternating moves, using just a pair of 5# dumbbells.

example:
bicep curls 10 reps
shoulder shrugs 10 reps
repeat 2x more

tricep kickbacks (both arms at the same time) 10 reps
calf raises 10 reps
repeat 2x more

etc.

i keep a Hugger Mugger yoga bolster nearby for doing flyes, chest presses, etc.

That is a great idea to use the bolster ! Thank you.

Jane P. · 07-22-23, 12:35 AM

I generally like medium reps 10 to 12, but I also love Pilates so I constantly toggle between the two.

Vintage VFer · 07-22-23, 02:27 PM

I try to do a change up every few months. Light weight/low reps - medium weight/medium weights - high weight/low reps.

Keeps thing interesting!

frostyjan · 07-22-23, 03:00 PM

Quote:

Originally Posted by bzar

i keep a Hugger Mugger yoga bolster nearby for doing flyes, chest presses, etc.

Brilliant!!

Using a bolster instead of a stability ball would have saved me 2 surgeries and months of rehab when my ball popped during chest flyes leaving me with a fractured wrist.

Reminding everyone how risky weighted exercises on a ball are!

wendug · 07-22-23, 05:36 PM

Quote:

Originally Posted by Vintage VFer

I try to do a change up every few months. Light weight/low reps - medium weight/medium weights - high weight/low reps.

Keeps thing interesting!

I try to do this, too. But I'm finding when I take a break from lifting heavy I really miss it.

Leonana · 07-22-23, 05:46 PM

Quote:

Originally Posted by frostyjan

Brilliant!!

Using a bolster instead of a stability ball would have saved me 2 surgeries and months of rehab when my ball popped during chest flyes leaving me with a fractured wrist.

Reminding everyone how risky weighted exercises on a ball are!

I no longer have a stability ball, and now I’m glad. So sorry that happened to you.

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07-21-23, 12:22 PM
Sue B VF Supporter Join Date: Nov 2001 Location: Maryland	Light weights, heavy weights, it's up to you Gift link: https://wapo.st/3KcIIN1 __________________ Move your body often, sometimes hard. Every bit counts. Drop Two Sizes, Fit Body Blueprint, STRONG Eat. Lift. Thrive. and Revamp grad DISCLOSURE: I have a professional relationship with a seller or producer of fitness videos or products. For details, please see my profile.

07-21-23, 12:36 PM
donnamp Join Date: Nov 2001 Location: Maryland, USA	This is good news to me! Weight training is my least favorite form of exercise and I prefer the low weight/higher reps fusion styles. Donna

07-21-23, 12:54 PM
bzar Exchange Moderator Join Date: Feb 2002 Location: PalmTreeVille	lately when i'm pressed for time, i just turn on a timer for 30 min and do a total body workout alternating moves, using just a pair of 5# dumbbells. example: bicep curls 10 reps shoulder shrugs 10 reps repeat 2x more tricep kickbacks (both arms at the same time) 10 reps calf raises 10 reps repeat 2x more etc. i keep a Hugger Mugger yoga bolster nearby for doing flyes, chest presses, etc. __________________ ~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.

07-22-23, 12:35 AM
Jane P. VF Supporter Join Date: Oct 2001 Location: Colorado Springs	I generally like medium reps 10 to 12, but I also love Pilates so I constantly toggle between the two. __________________ "The two most powerful warriors are patience and time." Leo Tolstoy

07-22-23, 02:27 PM
Vintage VFer VF Supporter Join Date: Nov 2001	I try to do a change up every few months. Light weight/low reps - medium weight/medium weights - high weight/low reps. Keeps thing interesting! __________________ Goal:250 / Done:91 POSTURE CHECK!