EPISODE 8: What Does Lifting Heavy Actually Mean (And Is It the Only Way to Get Results?)

You’ve probably heard it before: to build strong bones and muscle mass, you need to lift heavy.

But what does lifting heavy actually mean? Is it really the only way to get results?

If you’ve ever felt intimidated by the idea of heavy weights or worried that strength training isn’t for you, this one’s for you.

In this episode of The Everyday Glow Show, I’m breaking down the confusion and intimidation around lifting heavy, sharing a real-life story of a client who overcame her fear of weights, and explaining how perceived effort might be just as important as the number on the dumbbell.

Here’s what we’re covering today — and I promise, it’ll change how you think about strength training.

“Lifting heavy” isn’t as scary as it sounds

One of my clients came to me feeling overwhelmed. She’d been told she should lift weights to support her bone health, especially at her stage of life. She’d tried strength training before — even enjoyed it — but after hurting her back doing deadlifts in a class, she was so intimidated by the idea of lifting heavy that she stopped altogether.

When she started working with me, she said, “I’m so glad you don’t use heavy weights!”

I had to gently explain that we do lift heavier weights… eventually. But we don’t start there.

That readiness — to lift heavier — is different for everyone. It’s not just about physical strength, but about feeling mentally and emotionally prepared. And it’s a journey.

So, what does lifting heavy actually mean?

In technical terms, lifting heavy means working at around 85% or more of your one-rep max (1RM) — the weight you could lift just once. It’s the kind of load that allows for about five or six reps before you reach true muscle failure (which, by the way, doesn’t mean collapsing — just that you can’t do another rep with good form).

But let’s be real: most women don’t have a 1RM number in their back pocket. If you’re not working with a trainer or in a gym, you might not even know your max. That’s where perceived exertion comes in.

Ask yourself:

• How close am I to “I can’t do another rep with good form”?

• Am I really challenging myself — or just feeling a burn without much real muscle effort?

That “deep burn” from Pilates or barre class doesn’t always mean you’re reaching true muscle failure. It hurts, yes, but it’s not the same as pushing your muscles to adapt and get stronger.

Is lifting heavy the only way to get stronger?

Here’s what the research tells us — and it’s good news:

🔸 Heavy loads (>85% 1RM) are superior to stretching or bodyweight alone for improving bone health (PubMed 28975661).
🔸 Moderate loads (~65% 1RM) can significantly improve bone density in postmenopausal women (PubMed 36824476).
🔸 Lighter loads (~40% 1RM) can still improve bone density in older women (PubMed 32454079).

The key? It’s not about the weight itself — it’s about lifting close to failure.

If you’re newer to strength training or returning after a break, you’ll likely see great results with lighter loads. But as your body adapts, it’ll need more challenge to keep progressing.

And that doesn’t just mean piling on more weight. You can challenge your body by:

• Moving to single-leg or unilateral exercises

• Slowing down your tempo

• Increasing your range of motion

• Adding resistance — like dumbbells, kettlebells, or bands

Do we just keep lifting heavier forever?

One of my clients asked, “So, do we just keep lifting heavier and heavier?”

The short answer is: no.

Strength training isn’t about an endless upward climb. Life happens. We get sick, go on holidays, feel stressed. We’re not robots. We’re constantly adjusting, progressing, and sometimes starting again.

The goal is to meet your body where it’s at, while still giving it enough challenge to grow stronger over time.

My simple strength progression framework

This is exactly why I created the GLOW10 Tribe — my 10-minute-a-day strength training program with three progressive levels:

• Level 1: Bodyweight and resistance bands to build consistency and learn good form.

• Level 2: Light to moderate weights, focusing on progressive overload and movement variety.

• Level 3: Heavier weights, more advanced exercises, and barbell work for those ready for a bigger challenge.

No matter where you’re starting from, there’s a path forward — and you don’t need to dive straight into barbells on day one.

Your takeaway for today

“Lifting heavy” is relative. It’s about working close to failure for you.

Yes, it’s a powerful way to build bone density and muscle mass.
No, it’s not the only way to get results.

If you’re newer to strength training, you’ll likely thrive with lighter weights and focus on form. As you grow stronger, you’ll need to increase the challenge — but that might mean heavier weights, slower tempo, or more complex movements.

Meet your body where it’s at. But don’t stop there.