Common Fitness Mistakes #3. Light Weights to Get Cut/Toned

Language can be confusing, what does light mean? What does cut or toned mean? Let’s start this discussion by clarifying our terms then see if we can get anywhere constructive.

Light will be relative to the individual. Light for an Olympic weightlifter will be very heavy to grandma who just started her first day in the gym. Light weight generally refers to a weight you can lift for 15 plus repetitions. Will there be 100% agreement on this? No, I admit that. But generally speaking, a weight you can lift 1 to 6 times is referred to as heavy and is fantastic for building strength. A weight you can lift 6 to 15 times is moderate and a great stimulus for muscle building.

OK, what does cut or toned mean? Cut is generally a visual term. It typically describes a condition where body fat is low enough to being to see “cuts” or lines on the body denoting the various muscles like the image below. Another word used is defined; there are clear edges where you can see the end of one muscle group and the beginning of another. Toned generally is a "feel" term. It emphasizes that the body is firmer to the touch due to lower body fat stores as opposed to the smoother appearance and softer touch of someone who is less toned.

When someone desires to get cut and toned like the image to the left, what they really desire is a low body fat percentage. This is best achieved by diet. Not by light weights.

Is there anything wrong with doing some high rep sets with light weight? Of course not. But the myth somehow persists that “light weights will get you cut/toned/ripped” and it leads people to do one of two things:

1. Never pick up a heavy weight to begin with, thereby never establishing a healthy foundation of strength and muscle.

2. Abandoning the respectable training that got them where they are, only to find themselves losing their strength and muscle in a futile attempt to get cut with light weight.

But I should warn you, there is a side effect to lowering your body fat. You just might find that you feel great and save tons of money on your health care costs!

Want help doing this? Contact me.