1-lb weights? What are you, a wimp?
Align Fitness
So, you've said to not be afraid of heavier weights. But what about using lighter ones? Isn't that a waste of my precious workout time?
NO!
What level of weight you use for each exercise is important. Barre Fitness Anytime workouts are based in Pilates and Pilates works to stabilize and strengthen smaller muscles first before targeting the larger ones. We work from the inside out.
The smaller muscles will only engage with light weights, for example, the rotator cuff muscles that support the shoulder. When first performing any exercise targeting these muscles, starting at 1-lb weights is critical to allow the small muscles of the rotator cuff to engage. If the weights are too heavy, say you start out right away with 5-lb weights, your larger muscles - biceps, delts, trapezius muscles - will do all the work!
When 1-lb weights feel easy and you're feeling increased strength and shoulder stability in other non-targeted exercises like full plank, then increase the weight slowly.
The effects of using light or no weights is easily demonstrated in Pilates side-lying work. We are just lifting our leg up to the side, typically with no weight except gravity, and yet after about 10 repetitions your hip is fatigued!
That is because we are working the smaller, stabilizer hip muscles and the deep abdominal/pelvic floor muscles to stabilize the hip. All of these muscles tire quickly when they alone are targeted.
In barre, when we do side hip work, we do it against a heavier tension therefore recruit hamstrings and quads so we can do a million reps! Yet as we all know, it's usually the standing leg that gives out first (the stabilizers weighted down with your own body weight on one leg)!
The safest workout regimens always include exercises targeting small muscles. You'll increase your strength, stamina, and improve your technique when you give them their much needed attention.