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Can you build muscle with light weights?

"What is the best rep range for muscle growth?" is a common question and typically the 8-12 bracket is regarded as the the one to go for.

In fact, if we rewind a few years, less than 8 reps and more than 12 reps weren't even viewed as muscle building at all, you would aim for 1-6 if you wanted to increase strength and more than 12 if you wanted to improve your endurance.

However, more recently published studies have showed significant muscle growth with very low and very high rep ranges, which casts doubt over how important rep range (and therefore load) actually is.

A caveat to this is light weights can build appreciable muscle, but this is still taken close to failure. If someone picks up a set of weights that can lift 50 times and they only do 20 reps with them, that is not the same thing as using light weights and pushing hard.

Also, you don't have to pick one rep range. You can use different ranges for different exercises, like training heavier on your first exercise and backing off towards the end, or you can intersperse training cycles like a heavier phase then a lighter phase.

Most importantly though, there is no need to get really hung up about hitting very specific rep numbers, as long as you are working hard and approaching failure, the "best" rep range for muscle growth appears to be very wide.

References:
- Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men
- Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men
- Muscle hypertrophy and strength gains after resistance training with different volume matched loads: a systematic review and meta-analysis
- Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis

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