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Expert explains the benefits of heavy vs light weights for your gym workout
I can say from personal experience that not everyone in the gym knows what theyre doing. A lot of them (read: us) havent the faintest clue whether our overall fitness and longevity benefit most from fewer reps of heavier weights or more reps of lighter ones, for example.
Thats why I reached out to physiotherapist and author Kieran Sheridan for his insights regarding the overall health benefits of lifting a few heavy weights at the gym versus doing many reps of lighter weights. Based on my own personal preferences and fitness goals, I now know which one works best for me. Do you?
Physiotherapist explains the benefits of lifting heavy weights
It may strike you as self-explanatory, but it helped me to have it spelled out.
When you lift heavy weights, Kieran says, you are focusing on making your muscles bigger and stronger.
This is called hypertrophy. Having bigger, stronger muscles provides support to your bones, at least up to a point, which can help prevent injury later in life.
It also boosts your metabolism.
When you gain more muscle, your body uses more calories even if you are just sitting and not doing anything, Kieran explains. This means that if you’re trying to manage your weight, heavy lifting can help.
A more prosaic benefit of having larger muscles that are used to dealing with heavier weights is that it makes certain everyday tasks easier.
When your body is used to carrying big weights, easy tasks like getting groceries or shifting furniture become less difficult.
There are unique benefits to sticking with lighter weights too
While having bigger muscles helps with certain tasks, lifting light weights may be better for your joints, Kieran says.
If you lift lighter weights with more times, it is gentler on the body and maybe safer for those healing from injuries or having pain.
Go Physio, a UK-based physiotherapy provider, adds that sufficient amounts of lean body mass are actually critical for building a healthy life over the long term.
It also makes your heart beat faster over a longer period, which brings cardiovascular benefits. If you do more repetitions, Kieran explains, it changes strength training into a cardio workout, which is useful if youre reluctant to go running.
What about longevity and overall well-being? Well, it could go either way, it seems. Kieran says using lighter weights is related to longer life, but also cites a Harvard study that found strength training in a general sense might lengthen life.
Specifically, it found that doing activities like lifting weights, using resistance bands, doing sit-ups or push-ups, and even many common household chores, such as digging while gardening twice a week lowered participants risk of dying, regardless of cause.
Pairing strength training with aerobic exercise resulted in a 30% drop in death risk, during the study period.
Ultimately we should be listening to our bodies
Kieran rounds up his advice with four tips for finding the right balance between heavy and light weight training.
- Figure out your goals. Consider what youre aiming for. If you want to gain muscle, err on the side of heavier weights. If you want to stay fit and avoid injuries, lighter weights may be better.
- Mix it up. Try both. Not only could you then get the best of both worlds, enabling you to work on different muscles and energy levels, but it also makes things more fun.
- Listen to your body. Notice how different exercises feel. If you feel pain and discomfort after a workout during which you lifted solely heavy weights, sub them out next time.
- Ask for help. If you are not sure what to do, Kieran says, try working with a coach or trainer. A little expenditure can go a long way, and will likely set you up in good stead for the future.
What truly matters, Kieran says, is finding an exercise plan that matches your fitness goals and supports good health.
The best exercise is the one you like and can keep doing, so bear that in mind next time youre in the gym!
Kieran Sheridan is a physiotherapist. He founded GulfPhysio and has written a book on taping for sports training.
