When it comes to weight Training, women often ponder whether to lift heavy weights or opt for lighter ones. Both have their own advantages. A study published in 2016 by the US National Library of Medicine revealed that individuals who lifted heavier weights with fewer repetitions gained more strength after eight weeks of strength training. On the other hand, those who chose lighter weights with higher repetitions exhibited more muscle-building activity. Interestingly, Lightweight Training can also be employed for weight loss.

Fitness expert Varun Rattan states that Lightweight training can be characterized using the rating of perceived exertion (RPE) scale. This scale enables you to assess the intensity of your workout based on your strength and endurance. However, what may be “light” for one person could be considered heavy for another. Therefore, it all depends on how challenging you perceive your body’s effort. When your effort level reaches 4 to 5 on this scale, it indicates that you are in the “light” zone.

Lightweight training for fat loss

Many individuals are aware that lightweight training can aid in developing muscular endurance and strength, resulting in improved functional fitness in everyday life. Whether it’s carrying grocery bags or washing your car, you can accomplish these tasks more easily. Rattan suggests that lightweight training can also be effective for weight loss while reducing the risk of injuries. This is because it helps elevate your metabolic rate during and after the workout, leading to increased calorie burn. However, for optimal fat loss results, it is advisable to combine lightweight training with other forms of exercise such as cardiovascular activities. Additionally, following a nutritious diet to fuel your workouts and facilitate recovery is crucial.

Tips to perform lightweight exercises

To engage in lightweight exercises, select a weight that allows you to complete 15 to 20 repetitions with proper form, as recommended by the expert on Health Shots. Maintain a controlled and steady pace, focusing on the specific muscle being targeted. If you are new to weight training, you can always seek assistance and guidance from an expert.

Here are some options for lightweight training:

1. Shoulder press

• Begin by standing tall with your feet shoulder-width apart.
• Grasp a dumbbell in each hand at shoulder level, palms facing each other. This serves as your starting position.
• Proceed to press the weights upward until your arms are fully extended overhead.
• Pause briefly at the top of the movement, then slowly lower the weights back to the starting position.

You can perform three to four sets of 15 to 20 repetitions, ensuring that your shoulders, elbows, and wrists are aligned while lifting the weights. Avoid leaning back as you press the weights.

2. Seated row

• Sit on the rowing machine with slightly bent knees and place your feet on the footplates.
• Lean forward from your hips to grip the bar while maintaining a straight back.
• Initiate the movement by pushing with your legs, then lean back to a 90-degree angle while bringing the bar towards your stomach.
• Squeeze your shoulder blades together and hold for a second. Return to the starting position by extending your arms and bending at the hips.

Avoid rounding your back and jerking the bar during the exercise as you perform three to four sets of 15 to 20 repetitions.

3. Leg press

• To perform the leg press, begin by sitting on the machine and placing your feet hip-width apart on the platform.
• Push through your feet, extending your legs without hyperextending your knees.
• Lower the weight by bending your knees towards your chest while ensuring that your lower back remains in contact with the seat and does not round.

Similarly, you can complete three to four sets of 15 to 20 repetitions.

Lightweight training not only focuses on lean muscles. If you prefer not to engage in cardio exercises consecutively, you can always incorporate lightweight training for weight loss.