You Don’t Need Heavy Weights to Build Muscle

Research supports light-to-moderate weight training for strength and hypertrophy gains

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Can you really build muscle and strength without lifting heavy weights? The answer is yes, and recent research continues to support that idea.

Strength training is widely recommended for people of all ages to improve muscle mass, strength, and overall function. We’ve seen older adults, even those over 75, add muscle and gain strength through consistent resistance training.

How Long Does It Take to See Results?

Building muscle and strength doesn’t happen overnight. Most studies show results with programs lasting from 8 to 18 weeks, training anywhere from one to three times per week. For strength gains, 8–18 weeks of training at 1–3 days per week is common. For muscle growth (hypertrophy), it’s usually 10–18 weeks with 2–3 training days per week.

But once you’ve built some muscle, you’ll need to maintain it. That means sticking to a routine, not just a temporary program. As we age, holding on to muscle gets harder, so consistency becomes even more important.

How Hard Do You Need to Train?