I guess it’s about time we talked about exercise around here.
This will be the first of many times you will hear me tell you to lift heavy things and move more often. We’ll talk about moving more another day. Today, we’re lifting heavy things!
What exactly do I mean by that?
Lift Heavy Things = Strength Training
To some, lifting “heavy” might literally be your body weight or LESS. Everyone has to start somewhere and if bodyweight is difficult for YOU then that is where YOU will start. I don't believe in a “one-size-fits-all” motto for exercise or nutrition programming. That approach only works for baseball hats. And bad haircuts.
Many of us (especially women), think we are strength training by lifting that 5 lb dumbbell 55 times and calling it good when we get tired or bored. That, my friends, is NOT strength training. That is wasting your time.
To effect change you must stress your body. You must lift a weight that is heavy enough that it feels difficult by the end of no more than 12-15 repetitions.
I use the 3-Rep Rule for picking a weight: if you can do 3 reps more than is prescribed, then you need to pick a heavier weight. If you can’t get within 3 reps of the prescribed number, or start to lose form, then you need to pick a lighter weight.
If you are following a program from me or elsewhere, picking the correct weight is pretty much your biggest responsibility. You are in charge of your results! Own it.
It’s simple, but that’s how we roll around here.
If you are someone who is scared about getting "bulky" from lifting weights… GO READ THIS ARTICLE.
If you have any questions about how to get started in your weight lifting routine, fill out the Contact Form and we can chat! Your first 15 minute call is always free – no strings attached or pressure to sign up!
Are you intimidated or scared to start weight training? Why?