424 | Build Muscle Without Lifting Heavy Weights: Science Backed Exercise and Techniques

The Optimal Body

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In this episode of the Optimal Body Podcast, Dr. Jen and Dr. Dom explore how to build muscle and strength without lifting heavy weights. They explain that working muscles to fatigue within a moderate rep range—using lighter loads or bodyweight—can be just as effective to build muscle. The hosts share practical exercise modifications, discuss the importance of reaching muscular failure, and emphasize recovery, nutrition, and consistency. They encourage listeners, especially women and older adults, to prioritize strength training for muscle growth for lifelong optimal health and independence, offering accessible strategies and resources for getting started at home.

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What You Will Learn:

03:07 Sarcopenia and Muscle Loss with Age

06:51 Strength Training for Longevity

09:44 Rep Ranges to Build Muscle

11:08 Muscular Failure vs. Muscle Burn

13:44 Training Frequency for Muscle Growth

15:17 Blood Flow Restriction & Joint Sensitivities

17:12 Challenging Mindsets About Lifting Heavy

19:59 Designing a Low-Load Hypertrophy Workout

20:05 Lower Body Exercise Examples

22:46 Upper Body Exercise Examples

25:32 Shoulder and Overhead Exercises

28:25 Nutrition and Recovery for Muscle Growth

For Full Show Notes and Resources visit https://jen.health/podcast/424

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428 episodes

#Fitness #Physical Therapy #Science #Medicine #Jen Esquer & Dom Fraboni #Dom Fraboni #Jen Esquer