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[quote=Anonymous]https://www.washingtonpost.com/wellness/2023/07/19/light-weight-lifting-strength-resistance/

"The new large-scale review of past research, published in the British Journal of Sports Medicine,  ... analyzed 192 past studies comparing different versions of weight training to no resistance exercise, hoping to tease out the single, most-effective combination of weights, sets and sessions to produce the greatest gains in strength and muscle size.

But there wasn’t one. Any type and amount of training worked to build strength and mass, they found, and to about the same extent. Whether people lifted heavy weights or much lighter ones, several times a week or only once, repeating their sets of exercise once or twice or thrice, and whether they were men or women, 18 or 80, they generally gained substantial strength and muscle mass."

Do something that challenges your muscles - weights, machines, bodyweight, whatever you prefer. Prioritize movements that use large muscles. Do it to a point where the last rep is quite challenging. Everything else is details that don't matter much.

Then, and this is the hard but crucial part: Do it regularly (at least 2x a week, preferably 3-4x). (But it doesn't have to be the same routine.) Progress will probably be slower than you expect, but will last much longer - at least two or three years, if you continue to increase the weights (or reps or sets).[/quote]

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