Reply to What are my at-home strength training options?

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]I honestly do not get the love for the Peleton app.  It's really not that great (speaking for the non-bike stuff). So much great stuff that's free on youtube. Try that first.

Caroline Girvan's workouts are great. I also love FitnessKayKay, Growingananas, Heather Robertson, and Tiff X Dan for weight routines.[/quote]

Also - to do these workouts, I use a mix of 3-15 pound weights.[/quote]

It’s worth noting that when people talk about “strength training” with 3 pound weights, they are talking about something completely different than what most research considers “strength training.”   Compound resistance exercises with a barbell (squats, deadlifts, bench press, overhead press) provide a whole body workout that strengthens your core, improves bone density, and adds muscle mass as you reduce fat.  They also work large muscle groups in a way that micro-weights simply can’t.

Lots of publications aimed at women completely misrepresent research about resistance training with high versus low loads (e.g. https://tracyanderson.com/blog/wellness/light-weights-benefits/). That article cites this meta analysis https://pubmed.ncbi.nlm.nih.gov/28834797/ as a justification for using 3-5 pound hand weights.  In fact, the studies analyzed typically compare using slightly below 60% of one rep max for sets of 12-20 with using over 60% for sets of 5-10.  For an untrained woman, that might be 25 pounds vs 35 pounds day one on overhead press, for example, but it would go up steadily from there.  For lower body exercises (squat/deadlift) those numbers would pretty quickly be very much higher even at low loads. 3-5 pound weights are not discussed anywhere in any research I’ve seen, and for good reason -  they don’t provide any of the bone density, core strength, posture, and large muscle group targeting benefits of whole body, compound barbell lifts. [/quote]

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