{"id":13905,"date":"2025-04-09T16:08:48","date_gmt":"2025-04-09T09:08:48","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13905"},"modified":"2025-04-09T16:08:48","modified_gmt":"2025-04-09T09:08:48","slug":"what-does-lifting-heavy-mean-for-women-a-no-bs-guide-to-getting-stronger","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13905","title":{"rendered":"What Does Lifting Heavy Mean for Women? A No-BS Guide to Getting Stronger"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p data-pm-slice=\"0 0 []\"><img fetchpriority=\"high\" decoding=\"async\" class=\" wp-image-316631 aligncenter lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_534,h_300\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-scaled.jpg\" alt=\"\" width=\"534\" height=\"300\"\/><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-316631 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-scaled.jpg\" alt=\"\" width=\"534\" height=\"300\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-300x169.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-1024x576.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-768x432.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-1536x864.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-2048x1152.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-480x270.jpg 480w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_2224641471-150x84.jpg 150w\" sizes=\"auto, (max-width: 534px) 100vw, 534px\"\/><\/p>\n<p data-pm-slice=\"0 0 []\">\u201cLift heavy shit.\u201d<\/p>\n<p>It\u2019s more than a slogan\u2014it\u2019s a call to arms. A challenge. A permission slip. And for many women, it\u2019s the missing piece in their training.<\/p>\n<p>For generations, we\u2019ve been fed a watered-down version of <a href=\"https:\/\/fitbottomedgirls.com\/2017\/04\/getting-swole-makes-muscles-grow\/\">strength<\/a>: tiny pink dumbbells, endless reps, and workouts that are only \u201cworth it\u201d if they leave us sweaty, sore, and exhausted.<\/p>\n<p>It\u2019s time to change that. It\u2019s time for <a href=\"https:\/\/fitbottomedgirls.com\/2025\/01\/episode-153-longevity-training-to-lift-weight-not-to-lose-weight-with-niki-sims\/\">workouts that make us stronger<\/a> and more empowered.<\/p>\n<p>To do that, we need to <a href=\"https:\/\/fitbottomedgirls.com\/2020\/01\/the-1-reason-to-lift-a-barbell\/\">lift heavy<\/a> a few times per week. So let\u2019s break down what that actually means\u2014and why it matters so much.<\/p>\n<h2>What is Strength Training?<\/h2>\n<p>First, let\u2019s talk terms.<\/p>\n<p><strong>Resistance training<\/strong> is a general term used to describe exercise that makes your muscles work against a weight or force to build muscular strength, endurance, and size. This resistance can come from your body weight, free weights (like <a href=\"https:\/\/fitbottomedgirls.com\/2019\/01\/a-beginners-guide-to-picking-up-a-barbell-part-1\/\">barbells<\/a>, kettlebells, and <a href=\"https:\/\/fitbottomedgirls.com\/2018\/09\/the-best-dumbbell-moves-for-every-part-of-your-body\/\">dumbbells<\/a>), weight machines, cable machines, or resistance bands.<\/p>\n<p><strong>Strength training<\/strong> is a type of resistance training where the goal is to increase the <strong><u>strength<\/u><\/strong> of your muscles. It usually involves lifting heavy weights for fewer repetitions (around 1-5 reps per set), with longer rest periods in between sets, so you can keep lifting heavy. Training to increase strength is largely about intensity \u2013 lifting as heavy as possible for a few reps while maintaining proper form.<\/p>\n<p><strong>Hypertrophy<\/strong> <strong>training<\/strong> is a type of resistance training where the goal is to increase the <strong><u>size<\/u><\/strong> of your muscles and your muscle mass. It typically involves more moderate weights and higher repetitions (around 6-12 reps per set), with shorter rest periods in between sets. The key to hypertrophy training is more about volume \u2013 doing more work (sets\/reps\/total weight) in each workout.<\/p>\n<p><strong>While both strength and hypertrophy training will result in muscle growth and strength gains, the emphasis is different<\/strong>. Hypertrophy training leads to greater increases in muscle size, while strength training results in larger strength gains.<\/p>\n<p>Your individual goals determine which approach or combination of these approaches is better for you.<\/p>\n<p>Generally speaking, if you\u2019re looking to build muscle mass and \u201clook like you lift\u201d, hypertrophy training may be more suitable for you.<\/p>\n<p>If you\u2019re aiming to improve functional strength and power, then <a href=\"https:\/\/fitbottomedgirls.com\/2024\/11\/podcast-episode-145-strength-training-for-less-pain-with-trisha-durham\/\">strength training<\/a> might be the way for you to go.<\/p>\n<h2>Training Strength vs. Hypertrophy: What\u2019s the Difference?<\/h2>\n<p>Let\u2019s break it down:<\/p>\n<ul data-spread=\"false\">\n<li><strong>Strength training<\/strong> = <span style=\"text-decoration: underline;\">lifting heavy weights<\/span> for fewer reps (1\u20136), with longer rest between sets. Goal: get stronger.<\/li>\n<li><strong>Hypertrophy training<\/strong> = moderately heavy weights for moderate reps (6\u201312), shorter rest. Goal: increase muscle size.<\/li>\n<\/ul>\n<p>Both approaches build muscle and strength so a combination of both is ideal. And yes, women <em>should<\/em> do both.<\/p>\n<h2>The Science of Adaptation<\/h2>\n<p>Strength is your body\u2019s response to a specific challenge or stimulus\u2014one that requires more muscle fiber recruitment for less repetitions. Your muscles adapt to that specific stimulus by recruiting more muscle fibers so that the next time, the same challenge feels easier.<\/p>\n<p>In the first 6\u20138 weeks of training, most of your gains come from <strong>neural adaptations<\/strong>\u2014your nervous system learning how to recruit your muscles more efficiently. Muscle gain (hypertrophy) tends to lag behind, but it comes with consistent effort.<\/p>\n<h2>Progressive Overload: The Key to Growth<\/h2>\n<p>Progressive overload means you gradually increase the weight, volume (sets\/reps), or intensity of your training over time. That\u2019s what tells your body, \u201cHey, if you want me to level up again, you need to up the challenge and give me a reason to get stronger.\u201d<\/p>\n<p>This is the reason why you might get awesome newbie gains from a workout or workout plan but it stops working after 4\u20138 weeks. Your body adapts quickly. Without progression, you plateau. But that\u2019s just a sign that you need to change something up \u2013 volume, intensity, frequency \u2013 to keep seeing progress. But the magic never stops if you stay consistent and intentional.<\/p>\n<h2>What Does \u201cLifting Heavy\u201d Even Mean?<\/h2>\n<p>The most important thing to know is that the term \u201cheavy weights\u201d is relative. It means whatever weight is heavy <em>for you<\/em>. There is no magic number you need to hit to be deemed as lifting heavy.<\/p>\n<p>For example, you don\u2019t need to be squatting 2x your bodyweight to reap the strength gains from your lifting. It simply a matter of applying enough stimulus to your body that your body is forced to adapt. That\u2019s how strength is built\u2014your body gradually builds the \u201ccircuitry\u201d needed to make it feel easier to do the next time you lift that same weight.<\/p>\n<p>But a 2017 study found that most people choose weights for their strength training exercises that are too light to maximize strength. That means that many of us are leaving a lot of strength gains on the table when we do our strength training workouts.<\/p>\n<h3><strong>So how do you make sure you\u2019re lifting enough?<\/strong><\/h3>\n<p>Many weight lifting coaches and personal trainers will prescribe the weight to be used as a percentage of the lifters 1-rep max (or the maximum amount the lifter can lift for that resistance training exercise for only 1 rep). Most beginners to weight training will not have established their 1-rep max and that\u2019s completely fine\u2014establishing a 1-rep max is not something you need to do as a newbie to weight lifting or even as an intermediate or advanced lifter who isn\u2019t competing.<\/p>\n<p>So instead, I recommend using your own experience of the effort as shown in the graphic below.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-316627 alignright lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_597,h_597\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2.png\" alt=\"\" width=\"597\" height=\"597\"\/><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-316627 alignright lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2.png\" alt=\"\" width=\"597\" height=\"597\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2.png 1080w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2-300x300.png 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2-1024x1024.png 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2-150x150.png 150w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2-768x768.png 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2-500x500.png 500w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/cd540711-9fde-4580-bf20-c32a008f9160-2-96x96.png 96w\" sizes=\"auto, (max-width: 597px) 100vw, 597px\"\/><\/p>\n<p>In the RPE scale graphic, you\u2019ll see two numbers which are both based on your subjective experience when weight training\u2014they are <strong>Rate of Perceived Exertion (RPE)<\/strong> and <strong>Reps In Reserve (RIR)<\/strong>.<\/p>\n<p>RPE refers to how hard (on a scale from 1 -10, 1 being a piece of cake and 10 being totally maxed TF out) the weight training exercise \u2013 with the weight you\u2019ve chosen for the prescribed number of reps \u2013 feels to you.<\/p>\n<p>RIR refers to the number of reps you could do AFTER you\u2019ve finished the prescribed number of reps for the weight you\u2019ve chosen for that particular weight training exercise. In other words, it\u2019s the number of reps you left \u201cin the tank\u201d when you finished your set.<\/p>\n<p>Lifting heavy is typically an RPE of 8+ with no more than 2 RIR.<\/p>\n<p>Therefore, to get maximum strength gains, I\u2019d recommend doing 3-5 sets of 3-6 reps for your lifts with use a weight that is challenging enough to make each set an 8-10 out of 10 RPE with 0-2 RIR for each set.<\/p>\n<p>Additionally, you should take 90seconds to 3 minutes rest between sets. This ensures that you\u2019re able to hit those reps across all of your sets so you\u2019re getting the right stimulus to keep making strength gains.<\/p>\n<p><strong>NOTE: If your goal is strength (or hypertrophy) DO NOT spend your rest breaks between sets doing burpees.<\/strong> This is strength training, not a bootcamp. You\u2019re not here to burn calories\u2014you\u2019re here to build strength.<\/p>\n<h2>Why Lifting Heavy Shit Matters<\/h2>\n<ul data-spread=\"false\">\n<li>In women, muscle mass naturally begins to decline after age 30\u2014by about 8% per decade. Lifting heavy (and eating enough protein) can slow and even reverse this.<\/li>\n<li>Muscle strength is what enables us to perform daily activities with greater ease and move about our lives independently.<\/li>\n<li>Subjecting our bones to more compressive forces \u2013 like holding weights while moving \u2013 increases bone density and reduces the risk of fractures from falls.<\/li>\n<li>It improves balance, coordination, and joint stability\u2014all essential for aging well and avoiding injury.<\/li>\n<li>More muscle = better blood sugar control, improved metabolism, and less visceral (deep abdominal) fat.<\/li>\n<li>Strength training supports heart health and vascular function.<\/li>\n<li>It\u2019s great for mental health by reducing stress, improving mood, and increasing self-esteem.<\/li>\n<li>And finally? Being strong is fun as hell.<\/li>\n<\/ul>\n<h2>TLDR: Signs You\u2019re Not Lifting Heavy Enough<\/h2>\n<ul data-spread=\"false\">\n<li><strong>All of your sets for all exercises are for 8-12 reps.<\/strong> <em>(Start your workout with compound moves like squats, deadlifts, presses, and rows in sets of 3-6 reps to build more\u00a0<\/em><i>strength!)<\/i><\/li>\n<li><strong>You finish your set and could easily do another 3, 5, 8, or 12 more reps.<\/strong> <em>(Time to add some weight, baby!)<\/em><\/li>\n<li><strong>You\u2019re not making the \u201cthis is hard\u201d face on your last 1\u20132 reps of each set.<\/strong> <em>(You gotta work for them\u00a0<\/em><i>gains, girl!)<\/i><\/li>\n<li><strong>You don\u2019t need 90 seconds to 3 minutes of rest between sets to fully recover and do it again.<\/strong> <em>(Earn that rest and get stronger faster!)<\/em><\/li>\n<\/ul>\n<h2>The Bottom Line<\/h2>\n<ul data-spread=\"false\">\n<li>Lifting heavy = challenging yourself in the 1\u20136 rep range (with some hypertrophy work too)<\/li>\n<li>If it feels easy, it\u2019s too light.<\/li>\n<li>Two days a week is the sweet spot.<\/li>\n<li>Rest is required\u2014not optional.<\/li>\n<li>Strength is the goal. Heavy is how you get there.<\/li>\n<\/ul>\n<h2>Still Not Sure Where to Start?<\/h2>\n<p>That\u2019s where we come in.<\/p>\n<p><strong>LIMITLESS<\/strong> is my group coaching program for women who want to train smart, get strong, and build a body that lasts. \ud83d\udc49 <a href=\"https:\/\/miles-to-go-athletics.kit.com\/76a4f456cf\" class=\"external\" rel=\"nofollow\">Join the LIMITLESS waitlist<\/a><\/p>\n<p>Want a more personalized plan? Apply for <strong>1:1 coaching<\/strong> at <a href=\"https:\/\/milestogoathletics.com\/\" class=\"external\" rel=\"nofollow\">Miles To Go Athletics<\/a>. We\u2019ll help you lift heavy, recover well, and feel powerful. \ud83d\udc49 <a href=\"https:\/\/milestogoathletics.com\/coaching-inquiry-form\/\" class=\"external\" rel=\"nofollow\">Apply for 1:1 coaching<\/a><\/p>\n<p><strong>So go lift some heavy shit. You deserve to feel strong. <\/strong><em>\u2014Alison<\/em><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2025\/04\/what-does-lifting-heavy-mean\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cLift heavy shit.\u201d It\u2019s more than a slogan\u2014it\u2019s a call to arms. A challenge. A permission slip. And for many women, it\u2019s the missing piece in their training. For generations, we\u2019ve been fed a watered-down version of strength: tiny pink dumbbells, endless reps, and workouts that are only \u201cworth it\u201d if they leave us sweaty, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13905","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13905"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13905\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}