Why Lift Heavy Weights?!
Say what…put on weight? That’s rarely the goal. Well I’m here to tell you perhaps it should be more of a goal than you think. I mean, let’s lift some heavy weights! Add an extra 5lbs to the bar, go up 10lbs in your dumbbells, push yourself and let’s move something heavy!
Why? Why not! Lifting heavy (I don’t mean that if you are shoulder pressing 8lbs right now that you should try and press 45lbs the next go around), or what you would consider “heavy” will really help you gain strength quickly and efficiently. Usually when I tell people to move heavy weight, especially women, the first thing I hear is, “But I don’t want to bulk up.” Oh my Lord, if ever there was a misconception! The “bulking” that most people think of when lifting weight comes from many hours in the gym, a high protein diet, heavy heavy weights, and some good genes! To become The Hulk you would really have to put in serious amounts of time and effort. This will not be happening to your average gym goer. But still I hear some people say, “When I’ve lifted heavy before I did seem to get bulkier.” This would come from a lack of fat loss, a lack of a decent diet, and a misconception about what is “bulking.” My guess is the 2 times a week you lifted “heavy” did not in fact give you raging thighs, instead it was the other things you were or were not doing outside of your exercise.
So why lift heavy? There are a multitude of reasons why pushing yourself with the amount of weights you lift is a good idea:
- Increase lean muscle mass which = a higher metabolism. The more lean muscle mass in your body the more calories your body burns every day. Unlike cardio, lifting weights and stressing your muscles will burn calories for you while you are doing the exercises, for an hour after, and the many hours after that. While cardio may burn 400 calories in the hour you are running your body soon loses that spike in metabolism and ends an hour after you finish. So while the number may look good on the machine, if you had lifted you would have burned nearly (if not in some cases more) that many calories in 45 minutes and will continue to burn more throughout the day. Muscles need fuel and worked muscles need extra fuel to repair and grow.
- Increased strength quickly and efficiently. Squatting with the 10lb dumbbells in your hands 20 times might make you feel like you have gotten a lot done in a short amount of time but in fact we’ve done just the opposite. If burning calories, increasing your strength, and spiking your heart rate is your goal you need to cut the high reps and increase your weight. The heavier weight will push your muscles more (gaining strength), push your heart rate higher (to pump more blood to your strained muscles), and give you much more benefits in half the time (think 5-10 reps instead of 15-20). Your calorie burning will shoot much higher and your body will work much harder in half the reps!
- Increasing your mental toughness. It’s hard to lift heavy, not just for your muscles but also for your mind. Telling yourself to try something new, pushing yourself to move up in weight, pushing yourself to keep going even though the back of your mind is telling you it’s too heavy, is so much about mental strength. It’s the old saying, “If I can do this I can do anything” kind of mentality. Work your mind and your body and finally be proud and impressed with what you can do!
- So helpful in the real world. I don’t know about you but I have yet to find the 5lb bag of bark/cement mix/bricks at Home Depot. If you can lift it in the gym, when you go to tackle that new retaining wall in your back yard it will be no problem! Long gone are the days of waiting for your husband to come home to move the couch/washing machine/lawn mower/etc, your a strong lady, do it yourself!
- It’s fun, it’s hard, it’s mental, it’s a huge accomplishment. I realize it’s not everyone’s goal to deadlift one and a half times their body weight but it should be your goal to be strong, efficient, fit and healthy. Lifting heavy is one of the best ways to accomplish all of those things!
The only draw back to lifting heavy? It’s hard to do if you aren’t sure about your form. It’s hard to do if you aren’t sure about how much you should move up in weight. It’s hard to do some of your exercises without a spotter. My advice…grab a trainer, ask some questions, get a session, and/or join a weight lifting class. If you aren’t comfortable on your own get some help or free advice, that’s what we are here for! The best way to start is move up 2.5-5lbs in the exercises you normally do (lat pull down, dumbbell bench press, lunges, etc) and cut your reps. If that seems too easy for a set of 10, go up another 10lbs. The goal should be to use heavy enough weight that by the time you get to 10 reps you shouldn’t be able to do another. If you aren’t stressing yourself you aren’t lifting heavy enough. This is hard work. It will make you wish you were downstairs running endlessly on the treadmill! Eww.
Have questions? Looking for a good way to get started on strength training? Then please contact Personal Fitness Trainer Adriana Brown.