LIFT THE BIG AND LITTLE WEIGHTS

I always emphasize progress, which I maintain is one of the key components of effective training. However, this shouldn't be confused with always lifting heavy.

Higher reps has a lot of benefits, including hypertrophy (muscle growth), metabolism and cardiovascular benefits, improved circulation and a recovery effect to name a few. Progression is still important here as well.

The benefits of lifting heavy are many, so is light, do both and progression is the common theme.