What Does “Lifting Heavy” Really Mean?
You’ve probably heard it a million times—lifting heavy is vital for building muscle, burning fat, and shaping up. But seriously… what does “heavy” even mean? Let’s clear it up so you can get the most out of the work you’re already putting in.
Use Moderate-to-Heavy Weights (60-85% of Your One-Rep Max): This range is the sweet spot for muscle growth. To find your one-rep max (1RM), pick the heaviest weight you can lift for just one solid rep (no more) with good form—that’s your max. For example, if your 1RM for a bicep curl is 20 lbs, aim to use 12-17 lbs for regular sets. If you’re new to lifting, start with 60-70% (around 12-14 lbs) to build strength safely.
Lift to Near Failure: Aim for 6-12 challenging reps with good form, making sure the last few reps really push you. It’s not about feeling the “burn”—instead, watch for your rep speed slowing down as you near the end. If you’re cruising past 15 reps, it’s time to go heavier. You’re lifting right if your last set feels way tougher than your first.
Progressive Overload is Your BFF: This means gradually upping the intensity of your workouts over time and is the key to getting stronger, period. Try to increase your weights by 2-5 lbs or add a few reps or sets every 3-4 weeks (if you’re consistently working out). You can also mix things up with tempo changes, holds, or pulses to keep challenging yourself— this is especially helpful if you’re working with limited equipment at home.
What About Lighter Weights? Lighter weights have their place but require high volume to be effective, making them better for deload weeks, rehab, or easing back after a break—not for building serious muscle definition. Classes like Pilates, Barre, and Peloton that incorporate lighter weights are excellent for cardio, flexibility, balance and endurance - but they’re not ideal for building muscle (if those instructors look ripped, it’s probably because they’re also lifting heavy outside of class). If muscle gain is your primary goal, think of group classes that use light weights as a fun side dish, not the main course.
(and last but definitely not least….)
5. You can’t out-lift poor nutrition and crappy sleep, so keep these in mind:
Eating nutrient-dense foods supports muscle growth by providing essential vitamins, minerals, and macronutrients (like protein, carbs, and fats) that fuel workouts, repair muscle tissue, and aid recovery.
Recovery days are essential for muscle growth. When you work out, you create tiny tears in your muscle fibers, and it’s the rest days that allow them to repair and rebuild, making you stronger. If you push hard every day without a break, your muscles can’t recover fully, leading to fatigue, poor performance, and even injuries. So, rest isn’t just helpful—it’s necessary for real progress.
Getting enough high-quality sleep at night is vital for muscle growth because it’s when your body repairs and rebuilds muscle tissue. During deep sleep, growth hormone levels rise, which supports muscle recovery, reduces inflammation, and helps maintain muscle tone and appearance. Try to get 7-8 hours of sleep each night (it’s not gonna be perfect, which is why I say “try”).
I hope these science-backed pointers cut through the “advice” overload (gestures wildly to the black hole of Instagram) and help make your workouts work better for you. Ready to take things up a notch and finally see that toned physique you’re chasing? [CLICK HERE] to grab my free Muscle Definition guide and get started 💪🏼