Doing slow, gentle weight training can build muscle and make you just as strong as lifting heavy weights quickly.

When healthy young men do slow, low-effort weightlifting exercises, their muscles work longer and use more oxygen than during faster or higher-effort exercises in a single workout session.

Doing slow, low-intensity weight training twice a week for about three months can build muscle and strength almost as well as fast, heavy lifting in young men who don't normally exercise.

Slow, low-effort weight training keeps your muscles working hard and starves them of oxygen more than fast, heavy lifting, which might help build muscle and strength just as well by stressing the muscles in a different way.

Doing just one set of each exercise can still help build muscle, even if you're already fit — and it saves time.

Lifting heavier weights makes you stronger and improves your brain-muscle connection more than lifting lighter weights, even if you do the same total amount of work and build the same muscle size.