We know that the journey to better health and fitness can sometimes feel like a maze with no end. But it’s not just about hitting the gym, it’s about knowing what you’re doing while you’re there. One of the questions we hear a lot is, “Am I using heavy enough weights?” And we’re here to answer that question and empower you to reach your fitness goals.
So, let’s break it down…
The magic of lifting weights for women
Lifting weights has become a must for women. At Fernwood, we’ve always believed in the extraordinary benefits of strength training. It’s not about bulking up – it’s about sculpting, empowering, and feeling amazing in your own skin. Our very own Diana Williams, the founder of Fernwood Fitness and a mother and powerlifter, is a huge fan of strength training for the amazing physical changes it can produce. She’s proof that lifting weights is a game-changer!
Toning, not bulking
We’ve all heard the myth that lifting weights will make you bulky. But let’s bust that myth right here and now! Women naturally lack the testosterone levels needed to gain massive muscles. When you lift weights, you’re not going to wake up one day looking like the Hulk. Instead, you’ll sculpt and tone your body, feeling stronger than ever.
Supercharge your metabolism
Who doesn’t want to boost their metabolism? Lifting weights increases muscle mass, and more muscle means your body burns more calories, even when you’re just chilling on the couch watching your favorite Netflix series. Weightlifting can be your secret weapon in the fight against those stubborn extra pounds.
Say goodbye to weak bones
Strong is the new sexy, but it’s also the new healthy. Weight-bearing exercises, like lifting weights, help improve bone density. This is crucial, especially as we age, to prevent conditions like osteoporosis. So, while you’re toning those muscles, you’re also building a strong foundation for a healthier future.
Boost your confidence
There’s something incredibly empowering about conquering the weights section of the gym. Achieving your lifting goals boosts confidence like nothing else. You’ll not only see changes in the mirror, but you’ll feel them in your self-esteem. Confidence is a beautiful thing, and you deserve to feel it every day.
How do you know if you’re lifting heavy enough?
Now, let’s tackle the big question. Are you lifting heavy enough? The answer is all about personal progress. What was heavy for you a few months ago may not be now, and that’s a fantastic thing! Here are some signs that you’re on the right track:
1. The “last few reps” rule
One of the surefire signs that you’re lifting heavy enough is feeling the challenge during the last few reps of your set. If the weight is so light that you can complete every set without breaking a sweat or feeling any resistance, it’s time to increase the load. Those last 2-3 reps of each set should be a struggle, but still doable with proper form.
2. Proper form is non-negotiable
While those last few reps should be tough, it’s crucial to maintain proper form throughout your entire set. Using a weight that’s too heavy might compromise your form and increase the risk of injury. On the other hand, if you can breeze through your reps with perfect form, you might need to challenge yourself more. Striking a balance between resistance and form is key.
3. Gradual progression
Track your progress over time. If you notice that you’re consistently using the same weights for the same exercises and repetitions, it’s a sign that you might not be lifting heavy enough. As you adapt and get stronger, you should aim to increase the weights or reps to keep challenging your muscles. Gradual progression is the name of the game in strength training.
4. Pay attention to muscle fatigue
During and after your workout, pay attention to how your muscles feel. You should experience a satisfying “burn” or fatigue in the target muscle groups you’re working. This sensation is a sign that you’re pushing your muscles to their limits and stimulating growth.
5. Individualised to youRemember that what’s heavy enough for one person might not be the same for another. It’s highly individualised. Your age, fitness level, and personal goals all play a role in finding the perfect weight. The key is to focus on your progress and not to compare yourself to others.
6. Listen to your body
Ultimately, the best indicator of whether you’re lifting heavy enough is your own body. If you feel challenged, if you’re progressing, and if you’re experiencing that wonderful sense of accomplishment, you’re on the right track. At the same time, it’s vital to listen to your body and recognise the difference between challenging discomfort and pain. If you ever experience pain, it’s a sign to lighten the load or seek guidance from a professional trainer.
7. Seek guidance
Lifting heavy enough is all about finding that sweet spot where you challenge yourself and keep progressing while maintaining proper form. At Fernwood Fitness, our dedicated trainers are here to guide you on your journey and help you achieve your strength training goals – don’t hesitate to consult a Fernwood trainer for advice.
Embrace the power of lifting weights and discover the strength within you. Join us at Fernwood Fitness, and let’s lift each other up – in more ways than one!
Click here to watch a 35-minute express strength workout for beginners that’s perfect for the gym floor!
Ready to work strength training into your fitness routine? Head to your local Fernwood to find out more or check out our range of strength training classes here.
