Lift heavy sht if you like it. Just stop telling people they NEED to. Sufficient means it gets the job done; need means nothing else will, and those are two different tests. Heavy passes the first one easily. The second? For most of what people lift for, no. Take muscle. In our lab, 18 young men trained for 10 weeks and their quads grew 6.8% at 30% of max and 7.2% at 80%. No difference. Three meta-analyses have since landed in the same place, with one catch (and it's a real one): light sets have to be hard. Strength is where heavy earns its keep. Want a bigger max? Lift heavy, because you get good at what you practise. Bone is messier, and I'd rather say so. It needs load, no argument. Some trials favour heavy, and the spine numbers lean that way. Pool the head-to-head comparisons, though, and most can't find a clear winner. Then there's LIFTMOR, the trial everyone quotes: heavy lifting plus impact, supervised, pushed spine density up 2.9% in 8 months in women with low bone mass. A r...