Yes
“Lifting heavy” is relative. Generally speaking, it’s a weight you can lift six to eight times with good form – roughly 80 per cent of your maximum output.
The people who stand to gain the most from lifting heavy weights are the least likely to do it. “For someone untrained or frail, the relative stimulus is enormous,” says Belinda Beck, professor of exercise science at Griffith University in South East Queensland. “Muscle nerve and bone tissue adapt quickly to meet that demand, producing far larger gains in strength and function than would ever be seen in someone already highly trained.”
By 80, most people who do not lift weights will have lost roughly 50 per cent of their strength
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