It's okay to be a lightweight - as long as you push hard - part 2

I have a female client, in her early 60’s, that suffers from pain in her shoulder if she lifts too much weight during her workout. It is important to note that she has seen a physiotherapist and has been cleared for exercise. This principle applies to men or women; it's basic physiology. Even a moderate workout, done effectively, can help you be stronger and enjoy greater strength and full mobility.

Using lighter weights for training could be important for many groups: older adults, people recovering from injuries or illness, as well as anyone who’s intimidated by going to the gym, since lighter weights (or tubing or bands) are more easily used in the home. You are also not risking injury or failure - it's easier to lift a light weight than a heavy one. It can be very motivating.

It’s not just a question of comfort. As you get older, your joints become more susceptible to injury and your capacity to heal connective tissue, tendons and ligaments decreases. A lifting program based on lighter weights could allow people to fight age-related muscle loss without injury risk associated with heavier weights.

Of course, lifting to “failure” isn’t easy, whether the weight is heavy or light. Fortunately while reaching failure may be necessary to squeeze the absolute maximum out of your workout, you can probably get most of the benefits just by coming close. You will know when you reach fatigue: it's that "burning" sensation that you feel in your muscles.

Choose any weight that you’re comfortable with, and if you reach (or approach) failure in 10 or 20 or 30 reps, it doesn’t matter. If it takes 100 reps, though, you should probably be a bit more ambitious and lift a heavier weight.

Let's connect at info@gaiaadventures.com. I would love to learn more about you and your training.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
An Invitation to love your life