How Heavy Should You Lift?
The answer might surprise you!
“Lift heavy or else!”
If you’re in perimenopause or menopause, you’ve probably heard this message more times than you can count.
Social media makes it sound like the only way to build bones, grow muscles and get stronger as a woman over 40 is to grab the heaviest dumbbells you can find.
But is that really true?
Not exactly.
Yes, strength training is one of the best activities you can do for your health in midlife,
—but that doesn’t mean heavier is always better.
The right weight is the one that safely challenges your muscles
while allowing you to move with excellent form.
Today, we’ll clear up the confusion and help you determine what “lifting heavy” actually means for YOUR body, experience, and goals.
JUST ONE THING
The best weight isn’t the heaviest one—it’s the one that challenges YOU.
Your JUST ONE THING to Safely Begin Strength Training
Choose the Right Weight for YOU
One of the questions I’m asked most often when I post a video demonstrating an exercise is,
“What weight are you using, Megan?”
My answer?
👉 It doesn’t really matter.
The right weight for me may be too heavy—or too light—for you.
Instead of comparing yourself to someone else,
pay attention to how YOUR body responds.
A good weight should feel hard and require effort during the last few reps while still allowing you to maintain excellent form.
If you could easily keep going, 👉 it’s probably too light.
If your technique starts to break down, 👉 it’s probably too heavy.
The “right” weight is the one that helps you get stronger safely and consistently.
Here’s a video where I explain how to know if the weight is going to get you the results you desire👇
How to Choose the RIGHT Size Weight for YOU
- How to Choose the RIGHT Size Weight for YOU
- The last 1-2 reps should feel TOUGH, but you probably have 1 or 2 more reps left in the tank—even if you have to grunt to make it happen! 😜
- If you could have kept going for 5-10+ more reps, it’s not heavy enough.
Extra Tip: You should not be “maxing out” every time you work out. Instead, pick just one week per month where the weights are as heavy as you can physically lift for that exercise, but have the other weeks of the month leave you feeling like you still have a couple reps left in reserve.
Did You Know...
- Your muscles adapt faster than your tendons and ligaments. Gradually increasing your weights gives your joints and connective tissues time to get stronger, too.
- Your lower body is naturally stronger than your upper body. It’s completely normal to lift much heavier for squats, deadlifts, and step-ups than for presses, rows, and shoulder exercises.
- You’re probably stronger than you think! Many women lift 15-25-pound objects every day but automatically reach for 5-pound dumbbells during their workouts. Don’t be afraid to challenge yourself if the move is familiar to you!
Until next week... Be strong💪
