How to get stronger without lifting heavy?

The best way to get stronger and build muscles without lifting heavy is by progressive overload training. Progressive overload training is not restricting yourself to adding more weight to an exercise. This process can even be implemented at home. If you are trying to hit a new bench press record, then lifting heavy may not be the only way to go forward. It is indeed a fact that multiple plates can make anyone look like a badass. However, there are alternatives to it that are equally as effective as heavy weight lifting.

Stimulating and building muscles without lifting heavy is more beneficial if you have equipment limitations. Anyhow, initially, when you start lifting heavy, you tend to experience joint aches and muscle pains.

Following are five ways to get stronger and build muscles without lifting heavy:

Slowing it down:

One of the best ways to stimulate the growth of muscles without adding more weight is by varying our repetition duration. That means changing the lifting tempo. With slowing down our reps, the muscles experience a greater time under tension. This results in more growth even without adding any extra weight.

Body weight workout:

Exercises for body weight are no joke. Doing push-ups, pull-ups, and planks is challenging but using your own body resistance is an effective way of building strength. Training under working out without weights is a little different than the ones with weights.

Boosting efficiency:

Using the same load and performing the same amount of reps with increasing efficiency can generate body strength without the need to lift heavy. By doing the same reps, you are

– Improving your form

– You have more control

– There is better activation of the target muscles.

Shortening your rest time:

Your body will feel metabolic stress by reducing the rest time after a heavy workout session. However, the rest time should not be shortened to the extent that the reps performed are suffering and decreasing. Maximum growth can be achieved when the rest time is short but not more than 2 minutes.

Boosting the range of motion:

Past research has proved that the performance of exercises with a full range of motion will result in greater growth. It is a known fact for certain exercises like squats, pull-ups, and bench presses for example. However, performing these same amounts of exercises but with an increase in the range of motion, the results will be more effective in boosting stretch and time under tension.