Should You Be Lifting Heavy? And What Does That Even Mean…

It is starting to get trendy (which is AWESOME), and you see it all over social media…we should all be lifting “HEAVY”. What does that mean, why should we do it, and how do you get started?

Short version? It makes you stronger inside and out.

Heavy lifting does wonders for your brain—it boosts mood and reduces anxiety by increasing endorphins and balancing neurotransmitters like dopamine and serotonin (think therapy… with deadlifts). It also sharpens focus, improves memory, and supports long-term brain health. And maybe best of all, it builds confidence—because every time you pick up something heavy, you’re proving to yourself: “I can handle hard things.” 

Heavy lifting also transforms your body by building real strength—training your nervous system to fire more efficiently and helping your muscles do more work. It preserves muscle and bone, which is crucial for aging well, as the stress from lifting encourages them to adapt and grow. Plus, it boosts your metabolism by increasing lean muscle mass, helping you burn more calories at rest and improving blood sugar and insulin control. So… what does “heavy” even mean? “Heavy” doesn’t HAVE to mean maxing out or lifting like a powerlifter.  Heavy means challenging for you—enough that the last 1–2 reps in a set feel tough (doable with good form, but HARD). For some, that’s a 200lb trap bar. For others, it’s a 25lb kettlebell. Both count.

…enough reason to get under those heavy weights? Ya…I thought so 😉

So… what does “heavy” even mean? “Heavy” doesn’t HAVE to mean maxing out or lifting like a powerlifter.  Heavy means challenging for you—enough that the last 1–2 reps in a set feel tough (doable with good form, but HARD). For some, that’s a 200lb trap bar. For others, it’s a 25lb kettlebell. Both count.

3 Tips to Get Started with Heavy Lifting:

1. Master the basics first.
   Start with foundational movements (like squats, deadlifts, presses) using bodyweight or light resistance. Good form is your foundation for lifting heavier safely. Just like a house, you gotta build a strong foundation before you start adding on or your “house” will not stand the test of time.
2. Track your weights.
   For the love of the land…Write it down! What gets measured gets managed. Check out what you did last week before you start your workout and adjust. If you’re doing 3 sets of 8 reps and the last 2 feel easy, it’s time to go up. Progress = confidence + results.
3. Train with a coach or solid program.
   Don’t wing it. Structured strength training (like what we do at MSC 😉) gives you the right dose of challenge, the right progressions, and keeps it safe and effective.  Your coach will be watching you and gently and lovingly encouraging you to bump up that weight when its appropriate to do so.

Go forth, lift heavy, be strong and feel awesome!