Heavy Lifting Always the Best?

In recent years, "lifting heavy" has become a ubiquitous exercise recommendation, often without regard to the background of the individual seeking advice.

And, make no mistake, there are many benefits to lifting heavier weights.

However, "lifting heavy" might not be the best choice for everyone all the time. Many people who come to MFP are carrying a lot of extra weight and are just starting an exercise program. In addition, others might have physical or medical issues that contraindicate "lifting heavy".

A case can be made that for these individuals, lifting a higher volume of lighter weights is a more effective way to start, and that the choice of modality (e.g. free weights vs machines) is not that important.

Before I proceed, here is my usual disclaimer: I am NOT saying this is the "best" approach for "everyone" and I am not dismissing anyone's successful personal anecdote. As a fitness professional, my job in writing for a general audience is to present evidence and recommendations that can be a "best fit" for certain groups.

Also keep in mind that lifting "lighter" weights does not mean during arm curls with 5lb dumbbells. It still means working to "failure" -- just in 12-20 reps rather than, say 4-6.

There is a lot of research to support this idea, but for this article, I am relying on three sources:

1. AEROBIC, ANAEROBIC, AND EXCESS POSTEXERCISE OXYGEN CONSUMPTION ENERGY EXPENDITURE OF MUSCULAR ENDURANCE AND STRENGTH: 1-SET OF BENCH PRESS TO MUSCULAR FATIGUE
CB Scott et al, Journal of Strength and Conditioning Research 2011 Vol: 25(4) 903-908.

2. MECHANICAL LOAD AND PHYSIOLOGICAL RESPONSES OF FOUR DIFFERENT RESISTANCE TRAINING METHODS IN BENCH PRESS EXERCISE
Sebastian Buitrago et al, Journal of Strength and Conditioning Research 2013 Apr 27(4) 1091-1100

3. TRAINING THE OBESE BEGINNER, PART 3: http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner-part-3.html Lyle McDonald

Let's look at some specific reasons why lifting lighter weights can be a good choice for overweight beginners:

1. They don't need to increase muscle mass. The idea that "lifting heavy increases muscles that burn more fat at rest" is one of the most common mantras repeated on MFP.

However, someone who is significantly overweight (i.e. BMI >34, 35%+ BF for men, 40%+ for women), often has a lot of muscle mass already. They don't need more. They might gain more as a result of training, or they might lose some muscle mass as their bodies "resize" themselves over time. In either case, pushing overweight beginners to "increase muscle mass" is usually not a productive goal--at first.

2. Lifting heavy doesn't result in any more afterburn. At least not in the types of workouts that beginners are likely to follow. Both studies cited above compared lifting as various intensities, ranging from 37% of 1 RM max to 90% 1 RM max. Surprisingly, there was no difference in Elevated Post Oxygen Consumption (EPOC) between any of the different intensities. This is different than the model that occurs during aerobic exercise, where EPOC is directly relation to duration and exponentially related to intensity of exercise.

3. Total energy expenditure is significantly higher during lighter-weight training. This effect was seen in both studies. This makes sense when you realize that, at lighter weights, exercise time is significantly increased and rest times are greatly minimized.

Dr Scott summarizes:

Our data indicate that a single set of muscular endurance-type lifting to fatigue expends more total energy than a single set of strengthtype lifting to fatigue; this apparently is related to the amount of work performed within the set.

4. Higher volumes of lighter-intensity lifting can enhance whole-body glycogen depletion. People who are significantly overweight usually have an impaired ability to oxidize fat. It is not fully known whether this impaired ability is a CAUSE of gaining weight, or an EFFECT of gaining weight, but the condition exists. They have plenty of available circulating fats, but are inefficient at using them (as opposed to those who are at lower levels of body fat--in that case, the problem is usually more with fat *mobilization* vs fat oxidation).

Two effective ways to enhance fat oxidation are: reducing body fat by maintaining a sustained caloric deficit and depleting muscle glycogen. Performing a high(er) volume of lifting can enhance that effort.

5. Psychological reinforcement and increased confidence. Which workout do you think is going to encourage someone to come back: a heavy workout that leaves someone feeling discouraged and sore, or one that leaves them feeling energized and with a feeling of success?

I believe that it is important for beginners to finish each workout with a feeling of success and accomplishment; to see incremental gains each day.

Lyle McDonald mentions that overweight beginners often don't have the endurance or the fitness level to burn large amounts of calories during an aerobic workout. With the other changes that take place at the beginning of a weight-loss program, progress can seem excruciatingly slow.

I think that the effects of resistance training have a much faster and more substantial "real life" impact. Even without weight loss, people feel more confident, more positive about themselves, and have greater compliance when they feel stronger.

So what are the specifics:

1. First of all, whether you lift light or heavy or in-between, it is important to work to momentary "exhaustion", regardless of # of reps or time of set.

2. By "lighter", I am referring to an intensity of 50%-55% of 1 RM. This means about 15-20 reps per set. Work up to 3 sets per exercise.

3. The movements should be controlled--not "super slow", but not super fast, either. The set should last at least 45 seconds.

4. As usual, work large muscle groups. Leg press, squat, chest, lats, shoulders. Don't bother with small-muscle isolation exercises right now.

5. To start, any modality can be effective--machines, cables, or free weights. Yes, free weights are better in the long run, but you don't need to be a "purist" right now.

6. At these weights, you don't need any more than 60 seconds recovery between sets. Better yet, alternate upper/lower, push/pull exercises rather than sitting there waiting 60 seconds.

7. You really only need to lift 2 times per week.

Again, I am not trying to say this is the "best" way to lift. But heavy lifting is not for everyone, and may not be the best choice for anyone just starting out. Given today's fitness climate, it could be easy for someone starting out to get the impression that doing anything other than heavy lifting is pointless. That is not true.

Ultimately, after several weeks or months on this routine, you will probably get better results by moving up to a heavier weights and a more aggressive program. Some beginners will want to just dive right in and start pushing iron. That's OK, too.

But if you are not ready for that yet, or if you have some physical issues that preclude you from lifting heavier weights, take heart that there are alternatives that can be very effective at helping you reach your weight-loss goals.