What does "lift heavy" even mean?
What Does It Really Mean to “Lift Heavy”?
If you’ve ever scrolled fitness posts or walked into a gym and heard people say “you’ve gotta lift heavy,” you might have thought: “Okay, but what does that actually mean?”
Are we talking barbells bending under 500 pounds? Picking up your toddler for the 37th time today? Is there a secret weight that suddenly unlocks the Gains Gods?
Let’s clear it up.
"Lifting Heavy" Is Relative (Just Like Jeans Sizes)
When we say “lift heavy” here at Math & Macros Personal Training, we don’t mean you need to deadlift twice your bodyweight on Day 1.
Lifting heavy means lifting a weight that challenges you, not your favorite Insta influencer (are those weights even real? How do you even know?). It’s all about effort—specifically, the kind that makes your final 2-3 reps in a set feel like a bit of a struggle (with solid form, of course).
If you breeze through 10 reps and think, “Well that was fun,” you didn’t lift heavy enough. If you hit 8 reps and feel like 9 and 10 would be your max effort—that’s lifting heavy.
Enter: The Magic of the Rep Range (and Why “10 Reps” Isn’t the Rule)
Here’s the deal: the reason we often program rep ranges like 8-10 or 6-8 instead of just telling you “do 10” is because you’re not a robot and this isn’t a Simon Says workout.
Let’s say your program says to do dumbbell goblet squats for 8–10 reps. That means you should:
Choose a weight where 8 reps feels like work
Push to 9 or 10 if you’ve got it in you with good form
But if 10 feels like death warmed over, you’re still in the right range!
That “range” gives your body room to adapt week to week, and it’s how we apply a little magic called progressive overload. (If you haven't read my article on progressive overload yet, read it here.)
Progressive Overload: AKA, How We Get Stronger Without Getting Bored
Progressive overload is just a fancy term that means doing a little more over time. It’s the cornerstone of every good strength program.
That “more” can look like:
Adding weight to the bar
Doing more reps with the same weight
Adding an extra set
Slowing down the tempo (hello, spicy gains)
Resting less between sets
You don’t need to overhaul everything—just choose one way to challenge yourself gradually.
Here’s a practical example:
Week 1: Dumbbell Bench Press – 25 lbs x 8 reps
Week 2: 25 lbs x 10 reps
Week 3: 30 lbs x 8 reps
Week 4: 30 lbs x 10 reps
Boom. You just lifted heavier.
How to Know If You’re Lifting Heavy Enough
Here’s a test: at the end of your set, ask yourself—
“Could I do 3–4 more reps?” → Go heavier next time.
“Could I do 1–2 more with good form?” → You nailed it!
“I barely survived that last rep, and I’m questioning life choices?” → Might need to drop it down a smidge. We want challenge, not chaos.
Real Talk for Beginners: It’s OK to Start Light
Listen, friend: everyone starts somewhere.
You don’t need to hit PRs your first week. Heck, when I first picked up weights in my late 30s, I was squatting the equivalent of an infant. It took time, patience, and a lot of spaghetti (read: carbs. Carbs are our friends).
What matters is this:
Are you challenging yourself with intention?
Are you recovering well (sleep, food, stress)?
Are you showing up consistently?
Because strength isn’t built in one epic lift—it’s built in all the tiny choices you make over time. And that is what lifting heavy is really about.
Not Sure Where to Start? Let the Girl Gang Headquarters Take the Guesswork Out
If you’re sitting there thinking, “Okay this sounds awesome, but how do I actually know what weight to pick? Or how do I know if my form is even right?”—that’s exactly why I created the Girl Gang Headquarters.
Inside the GGHQ, we take all the guesswork out of strength training with:
✅ A structured, easy-to-follow 3x/week strength training plan
✅ Live coaching calls to ask questions and get support
✅ Unlimited form checks so you know you’re doing it right
✅ A community of strong, supportive women who get it
You’ll never have to wonder if you’re “doing it right” again. We give you the plan, the coaching, and the accountability so you can get stronger, more confident, and actually enjoy the process -- all for less than a Starbucks a day!
Learn more about the GGHQ here: Girl Gang Headquarters Info
TL;DR:
Lifting heavy = lifting challenging weight for you
Use rep ranges to guide, not dictate
Track progress with progressive overload
Effort over ego, always
You’re stronger than you think (and getting stronger every damn day)
And if you want support? The Girl Gang HQ has your back. 💪
Now go pick up something that scares you a little. And then do it again next week—with better form and maybe a couple extra reps.
