Light Weights Vs. Heavy Weights for 35+ Year Old Men and Women

This is the perfect formula for fitness and exercise: Mechanics plus Consistency and then Intensity. Following this formula will reduce your risk for injury and set you up for greater success in the long run. For the most part, we all want to ‘go hard or go home,’ but it is much safer for us to work smarter, not harder. Use these concepts as your guide to make the most out of your training.

Intensity is the goal -  we need to remember there are steps we need to take before we can get there to get there safely.

Master the mechanics of foundational movements; establish a pattern of practicing these same movements perfectly, then, dial up the intensity of workouts incorporating these movements.

MECHANICS – This refers to technique and one’s ability to move properly through fundamental movements (squat, press, deadlift, clean, snatch, etc.). This is our number one priority before we can move onto consistency or intensity. Without a solid base or foundation we cannot expect good consistency in movement. Technique is what maximizes our work efforts for the amount of energy expended. Mechanics is the foundation of completing a movement or lift safely and efficiently.

CONSISTENCY – There are two components of consistency: First... Are you consistently executing the mechanics of the movement. Second, Are you consistent in these mechanics throughout your workout?

INTENSITY – When you are moving well with good mechanics and consistent technique, you can push to go faster or heavier - and enjoy all the suffering! Intensity is relative to YOU and unique to YOUR ability and yours alone.

Side note: Will we still get effective results if we're using lighter weights?

When you're working a muscle group to total failure or exhaustion with appropriate form, the heaviness of the weight becomes less important. Take one study published in the Journal of Applied Physiology. It found that regardless of how heavy people lifted, they increased strength and decreased body fat in similar amounts when they lifted to near failure. 

Bottom line - stay safe, move well, move consistency, find intensity with proper form and technique AND be patient while your body slowly but surely starts to take the shape you want. 

Looking for simple, and incredibly effective fitness at home? Try my signature HOMEWORK plan for FREE. 

Click here.