3 Reasons Why Women Should NEVER Lift Heavy Weights
Heavy weights and bulking up is the most common “connection” in most people’s eyes.
This is EXTREMELY common to see too as a fitness professional. Rarely is there any sort of idea that heavy weights will result in fat loss, muscle tone or fitting into a bikini (and feeling great) for that matter.
This is exactly why I wanted to share the 3 reasons why women should NEVER lift heavy weights – unless they want to…..
- Rev up their metabolism to the point where fat fuels their day s it melts away
- Feel like daily tasks and chores such as moving things around the house and picking things up is effortless
- See an increase in their energy with a newfound “hop” in their step
These are some pretty “bad” reasons to consider lifting anything heavy – right?
So let’s make some sense of this and “debunk” some of the false info out there.
This is false – in and out. Lifting relatively heavy weights (80-90%of your potential) for a few reps – typically 1-6 reps – will do very little when it comes to adding “size” to your muscles.
What actually happens is your body adapts at a neurological level.
What does all this hoo-ha talk mean? Plain and simple, your brain learns how to lifting heavier objects more efficiently. You typically don’t create muscular fatigue and breakdown to the level that your body demands “It must grow”.
This is great, because you gain strength – not necessarily size, which is what you want – right?
Women receive all of the same benefits that men do from lifting heavy weights. The BIGGEST benefit that you’re probably missing out on is the EPOC effect.
EPOC, or “Excess Post Oxygen Consumption” should mean to you a very simple thing. You burn MORE calories following your workout for 24-38 hours.
Essentially you are getting a “boost” your metabolism FOLLOWING your workout.
It’s like you’re collecting interest on your time investment in the gym – something that does NOT occur from distance running or hammering away on an elliptical.
This EPOC phenomena comes from other forms of training, but a relatively heavy lifting portion of your program will increase the benefits and increase the benefit when performed with metabolic training, etc.
Your body is awesome – so awesome, that it will adapt over time to ANY demand you place on it.
This is EXACTLY why you must constantly be striving to “progress” your challenges. For example, if you are in a bootcamp program and ALWAYS lift the same weight over and over your body will become far more efficient at lifting it, requiring less energy and delivering even less benefit!
If your program has specific rep goals that change over time, such as 10-15 reps, then 8-12, then 5-10, etc. as the workout goal, you MUST pick a weight that fits those rep ranges.
This will force your body to
A) Progress in strength and efficiency
B) Adapt to the new demand
What are the benefits?
You burn more calories on the spot, burn more calories AFTER through EPOC and also will tone & shape your body, while stimulating MORE fat loss with daily strength gains. Sounds awesome, right?
Don’t listen to the “babble” out there – lifting relatively heavy weights has it’s place for everyone and will benefit anyone who embraces it!
Dedicated to your health and fitness,