A sweeping wave of recent research is transforming conventional wisdom about strength training: you don’t need to lift heavy weights to build strong, healthy muscles. According to findings summarized in a May 2025 WebMD report and corroborated by leading experts, lifting lighter weights—when performed with dedication and proper technique—can provide gains in muscle size and strength that rival those achieved through lifting heavier loads.
This is big news for Thais, many of whom are intimidated or limited by traditional gym culture, heavy equipment, or physical barriers. The refreshing update destigmatizes strength training, opening the door for broader participation and offering new hope for all ages and ability levels seeking the health benefits of resistance exercise.
For decades, the prevailing belief in fitness communities worldwide (including Thailand) was clear: to get strong, one must “lift heavy.” Images of bodybuilders and athletes pushing massive barbells became synonymous with health and power. Social media and so-called “instatrainers” often reinforced the notion that only the heaviest weights deliver results—leaving many feeling excluded or daunted. But scholars and sports scientists now argue the essence of strength training lies not in the weight itself, but in exercise technique and effort.
A key voice in this movement is a leading exercise science professor at CUNY Lehman College, who has published over 300 studies on muscle and fitness adaptation. This expert’s landmark research found the driving force behind muscle growth isn’t heavy lifting, but training “volume”—the total sets and reps you perform each week. Specifically, performing 10 to 20 sets per muscle group weekly yields optimal results, though those seeking just basic gains can see benefits with as little as four sets per muscle group. The critical caveat: intensity and technique matter far more than sheer weight. As stated by the professor, “If you are not challenging [the muscle] in a way it is not accustomed to being challenged, it has no impetus to adapt.” (WebMD)
The original turning point came from a now-famous 2012 study, which found no significant difference in muscle hypertrophy between subjects lifting 30% of their one-repetition maximum (1RM) versus those lifting 80%—provided all sets were performed close to muscle fatigue. These surprising findings have since been replicated in both men and women, across wide age ranges and backgrounds. And as the same authority observes, this flexibility “is a beautiful thing because it provides so many options” for anyone wanting to benefit from resistance exercise—whether at a gym, at home, or in community settings.
What distinguishes lighter-weight routines is the time it can take to complete a set—sometimes requiring up to 30 repetitions or more to reach muscle exhaustion. While this approach is gentler on joints and less intimidating, it demands more patience and a close awareness of body signals. Training to near muscular failure, even with modest loads, remains a universal principle.
The research also points to an emerging facet of strength training: muscle power, which is the combination of force and velocity. Recent findings published in the respected journal Mayo Clinic Proceedings show that higher muscle power—not just strength—is linked with longer life and lower risk of chronic disease in older adults (Mayo Clinic Proceedings). Simple measures like handgrip dynamometry are reliable proxies for overall muscle health. Crucially, lighter weights enable exercisers to work on explosive, powerful movements, improving these “power” metrics and providing additional health protections.
For Thai readers, this paradigm shift carries particular significance. Culturally, many Thais—especially older adults and women—have traditionally been underrepresented in weight rooms or formal gyms, partly due to safety concerns or misconceptions about “bulking up.” This new science supports incorporating lighter resistance work into everyday routines, with household objects or inexpensive gear. For parents, school teachers, or temple elders, it now makes sense to include simple sets of lighter-weight exercises in community wellness programs, school curriculums, and even religious festivals that promote public health (ThaiSook).
In recent years, Thai health ministries and education boards have promoted physical activity to counter rising sedentary lifestyles and related diseases, from diabetes to osteoporosis. National campaigns like “Strong Nation” and school-based fitness programs already encourage youth and elders alike to take up more movement. With this research, officials and educators in Thailand can now confidently update guidelines to emphasize that practically anyone—regardless of age, gender, or baseline fitness—can reap the well-documented rewards of resistance training. Fears and stereotypes around “heavy iron” can be replaced with accessible routines that suit all, from students using water bottles to seniors doing chair exercises.
Thailand’s cultural embrace of Muay Thai and traditional dance, both requiring strength and agility, offers further opportunity: coaches can design supplementary routines using light weights and playful, rhythmic movements to improve both performance and public health (StrengthLog).
Looking forward, experts anticipate that wider adoption of science-based, flexible resistance training could meaningfully address pressing Thai health challenges. With an aging society and rising non-communicable disease rates, community-level promotion of lighter-weight, effort-based strength routines may help delay frailty, boost mobility, and reduce the costs associated with long-term care and chronic illnesses.
Practically, Thais should consider incorporating the following into their weekly routines: aim for 4–20 sets per muscle group each week, using any comfortable weight that allows you to reach the point where the last few repetitions are challenging—whether that’s 30 reps with a food can or 10 with a dumbbell. Pay attention to form, rest adequately between workouts, and experiment with both slow and fast movement speeds to build both strength and power. Most importantly—consistency and effort matter far more than how much you can lift.
As summarized by the global expert in this field, “Try to be intuitive”—listen to your body, avoid comparing yourself with others, and choose the resistance style that fits your goals and lifestyle. The real show of muscle, it seems, is about persistence and personal growth—not bravado or maximum loads. This approach will not only help strengthen Thailand’s collective health but also ensure everyone, from youth to elders, enjoys a functional, vibrant life.
For further reading and guidelines: