This is the most shared advice in the gyms that ” If you want to grow big, you must lift big”. But you can also build substantial muscles and strength with light weight. It is believed that lifting light weights for a high number of reps targets slow-twitch muscle fibres which offer endurance and lifting heavy targets your fast-twitch muscle fibres which have the greatest potential for growth. In this regard, you should consider lifting lighter loads once in a while even if you can lift heavy weight. This will maximise a muscle’s full potential, working both its fast-twitch and slow-twitch fibres.
Here are the benefits of Lifting Light Weights:
Low Injury Risks
Lifting light weights reduce the risk for injury than heavier lifting. The majority of injuries occur from lifting too heavy weight in incorrect form. The lighter the weight you’re lifting, the less likelihood of injury.
You should perform more repetitions with lighter weights for each exercise. Performing 15 to 20 reps using lighter weights helps to improve your muscular endurance. This will also improve your overall endurance during weight-training or cardiovascular workouts.
Lifting lighter weight will boost your strength and maintain lean body mass. On other hand lifting the heavy weight you may not acquire as much lean muscle mass.
One of best benefits of performing more repetitions with light weights, you won’t create a bulky, muscular look but instead a lean, toned physique, especially if you perform cardiovascular exercise on a regular basis.
Better Range of motion
Lighter weight allows for the exercise to be performed through the full range of motion. Lifting heavier weights tends to shorten the range of motion, not fully taking advantage of the intended movement. And after 12 weeks of strength training with a full range of motion, the strength and size of their muscles were greater than those observed in the group that used movements with a shorter range of motion.
More strain on the intended target
Lighter weights mean the intended muscles do all the work. When you lift heavy weight than you can handle you use momentum instead of putting the intended strain on the muscle. Try staying with a weight you can actually lift with perfect form.