Build strength without heavy weights

[MistySkiesAreGone]

I have a condition that predisposes me to having a collapsed lung and I am not meant to lift heavy weights. 25kg would probably be max. If I ask the NHS how much I can lift for obvious reasons no one is going to tell me the limit.

I've recently started strength training, just through conditioning classes, pump classes and recently joined the gym. I love it!

I'd love really strong thighs and a toned bum. I'm less fussed about arms as mine are really toned anyway from swimming, although I work these a little with weights (currently on 3-3.5kg per arm). Abs, I mostly just want to tone these up. Also work on good posture.

I guess I am wondering if I can achieve these goals without lifting very heavy weight.

Resistance bands! Use them to do squats & dips, and crab walks, and - anything really.

You could also use a Pilates/Swiss ball for glute bridges. Great for core stability as well.

And for general core strength things like press up/push ups; pull ups, hollow holds; planks; bird dogs; bear crawls.

I wouldn't bother too much with crunches, but make sure you do some exercises which require oblique engagement - eg side planks or maybe rainbow ball or bag slams with a low weight? I use a 9 or 11 kilo sand bag, but you'd get the same oblique movement training at 3 kilos.

Can you do endurance rather than strength training? So, a weight which is liftable for 15 - 18 reps, with a few reps in reserve?

Is it the heaviness of the weight that's the problem, or the effort you put in? So, for example, if you did a lift of 5kg and it was massively heavy for you, would you be advised not to do it, or have you literally been told not to lift over xkg?

I'm thinking that you can probably do isolation exercises (i.e. for one muscle, usually just moving one joint) but not compounds (i.e. for muscle groups, usually moving 2 or more joints)