Why is it important that girls and guys need to lift heavy

Don’t be afraid to push, keep striving to get stronger and you’ll see dramatic changes in your body and an increased rate of fat loss.  

Why girls should also lift heavy

As a coach, son and friend I have had many conversations with people about their body image and changes they want to make. One of the easiest and most effective ways to train is using resistance or weight training. Whilst it may seem complicated, confusing or down right intimidating, ask yourself this…

Do you want to look toned, sexy and lean?

Or do you want to look skinny, slender and frail?

If the answer is the former, then you should definitely be lifting weights!

Why is it important that girls and guys need to lift heavy

Let’s look at the science:

As we get older the storage of fat happens easier, this is because of a decrease in testosterone (yes ladies, you have testosterone as well!). This is a massively misunderstood hormone which we all produce and is vital to health and wellbeing. Lifting heavy will help in boosting that testosterone to some degree. So if you want to stay lean & strong, keep the curves and be athletic, then lifting weights is the way to go.

Often people think that lifting weights is down to vanity and body building but it also has other benefits. For example, as we become older our muscles and joints slowly weaken leading us to become more susceptible to injuries and falls.

So if you fancy staying healthy and happy. Then lift heavy!

In my experience working in gyms and especially in the ‘functional training’ world girls love lifting heavy (maybe more than some guys!). It’s also is amazing to see how training heavy boosts confidence and more motivation, and in this day and age that is a beautiful thing!

Same ‘ol routine

Now here is the secret….always shooting for 20-30 boring old reps of the same exercises, not really following a periodised plan gets seriously monotonous and boring. But if you give yourself goals in terms of strength then all of sudden training can become a whole lot more fun. It’s the lifting ‘heavy’ (which is relative to each person) which is absolutely KEY! We need to stress to progress and give the muscles a reason to work hard and grow!! Lifting heavy also means we can vary our training more and everyone enjoys some variety, it’s the spice of life.

Guys you are guilty too

I get this all the time – People believe that to get lean and cut then you need to lift lighter for higher reps, or even they worry if they push too hard all of sudden they will sprout gigantic muscles! Listen up, you’re not the Hulk!

Celebrities like Dwayne “The Rock” and bodybuilder Phil Heath didn’t suddenly get huge as soon as they started squatting and pressing. It honestly takes DECADES of progressive overload, specific nutrition and most importantly consistency to get to the standard most would even consider ‘big’ so there is no need to worry that you might accidentally turn into Mr Olympia J

Practical Recommendations

With all that being said, first things first you need to enjoy your training, but I truly believe the best way to go both physiologically and psychologically is to train heavy. It doesn’t matter if it’s a deadlift, a squat or a sandbag, just make sure you are not going through the motions. Push yourself to move heavier loads and you will begin to see the results.

So where to start

Try starting with 2 to 3 sessions per week focusing on compound lifts like squats, rows, deadlifts, lunges and presses. Keep most of the rep ranges in the 5 to 10 range, occasionally going a little higher and sometimes lower. Keep the total reps to approximately 30, so this might look like;

Squats – 5 sets of 6 reps and Push press 3 sets of 8 reps followed by some cardio…

Don’t be afraid to push, keep striving to get stronger and you’ll see dramatic changes in your body and an increased rate of fat loss.  

Published by

Yusuf Paterson

I love life, love living for the day and making the most of it. I am a coach which I take great pride in; helping others achieve their goals is awesome but most importantly I take most satisfaction from making people have a good time and enjoy the process of a healthy lifestyle.

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