Looking to get stronger? A new study, just released suggests the amount of weight you lift makes all the difference in your body and look.

There were two groups in the test.  One group lifted 30% of their 1-rep maximum and the other group lifted 80% of their 1-rep maximum.

They found that both groups saw similar growth in muscle size—but the heavier weight group saw a larger increase in their muscle strength. In fact, the guys that did heavier lifting increased their 1-rep maximum strength by about 15 pounds more than those who lifted lighter.

The results also showed that lifting heavy may actually help you better activate the cells that transmit electrical signals to your muscles and the muscle fibers those cells supply nerves to.


The following four (4) videos are perspectives from four different professional trainers with similar opinions, but different outlooks and approaches.

They’ll make the point I’ve made all along.  It’s best to lift heavy………and light.   🙂


Here’s one of my favorite trainers giving you five reasons why you need to lift heavy.


Here’s Jeff’s counter argument for doing both heavy and light training.  He believes you have to do both. He believes that you NEED to do both.  He explains why.

He’s a smart guy and details all the reasons for both training techniques.  I rely on him for advice in many areas of fitness and strength training.



I’m a big fan of Vince Del Monte.  Here he spells out his take on the light vs. heavy weight training.  I trust his opinion and have gone through his workout program and found it very valuable.  He’s a trusted source of information.



Here’s another well-respected trainer, Mike Chang, describing his personal experience with light and heavy lifting and how he discovered that doing both works best for him.



So, were those videos helpful?

They were for me. I’ve heard that debate about heavy vs. light for so many years.  I’d read one article that espouses only lifting heavy.  Then, I’d read an article saying you’ll never gain any muscle size by lifting only heavy.

I’d read one article that would espouse only lifting heavy.  Then, I’d read an article saying you’ll never gain any muscle size by lifting only heavy…..only strength.

Now, I know that I need both.  I think Mike Chang gave a clear, down-to-earth explanation based on his real-life experience.

It would be cool if you’d post your personal experience in the comments below. I’d love to know the real-life experiences of some of our readers/watchers.

Post your comments and I’ll reply.

Thanks and see you at the gym.

Published by "W" Tucker

I've been a fitness enthusiast for many years and want to encourage guys over 40 to get and stay in shape. It makes life better, and makes you look and feel better.

Join the Conversation


  1. One of the thing that captivated my interest on the site is the ways and process to strengthen self. The debate stuff about lifting heavy or light. hats off to you for providing the videos, that really helps a lot. I would love to see more of the videos and preferably some diet prescriptions..

  2. Hello! Thanks for this website, I really like coming across fitness sites which challenge traditional ways of working out and finding out which routines are the most effective. I run a fitness site myself which focuses on strength training, and I agree that heavy lifting is the way to go. However I place emphasis that for beginners they should find what weight they’d classify as ‘heavy’ or ‘light’ and tailor their rep ranges to match that. Nevertheless there’s some great content on here and I will keep checking back for new content!

    1. Mark, thanks so much for the comments.  I always like to hear from fellow trainers because we all don’t always know everything.  That’s kinda why I did this article to show the differing opinions on the heavy vs. light lifting debate. 

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