This Week’s Workouts: Lifting Heavy

Well, hello again! You’ve probably noticed that I’ve been on a hiatus from blogging the past couple of weeks. If you follow me on Instagram, Twitter or Facebook, you know that my time off was because my mom passed away about a week and a half ago. I’m not ready to write much about it yet, so I’m starting back up with my regularly scheduled program.

The days before my mom passed were spent sitting by her hospital bed and the time since then has been spent with out-of-town family and friends and focused on the funeral, so there wasn’t too much in the way of working out until the last few days. It definitely felt good to use my muscles again since I’d been so sedentary for a couple weeks.

new Fabletics workout clothes
Post 2-mile run, trying out my cute new Fabletics clothes–All three pieces for $25! (referral link)

For years now I’ve always been told that it’s best for women to use lower weights and do more reps. That strategy has worked pretty well for me since I make sure to exhaust my muscles. Through other blogs and Instagram, though, I’ve been hearing more about the benefits of lifting heavy, doing less reps and more sets. Beginning this week, I’m teaching three Pilates classes a week (lots of reps), so I thought it would be a good idea to throw some heavy lifting into the mix to change things up.

Here’s what my workouts looked like this week:

Monday: OFF

Tuesday: OFF

Wednesday: Cardio + Strength — 2 mile outdoor run and teach Pilates

Thursday: OFF (couldn’t pass up a beach day!)

Friday: OFF

Saturday: Strength + Cardio — Arm day (heavy!) and 15 minutes treadmill intervals

Sunday: OFF

Here’s what I did for my arm workout, in case you want to give it a try too.

Lift Heavy Arm Workout

Yes, I know tricep dips and pushups are not exactly lifting heavy. However, I did tricep dips with straight legs and usually I need to bend my legs to get high reps in, so this made it more challenging. Also, my arms were toast by the end of this, so the pushups were HARD, so that I barely eeked them out.

I’d love to hear from trainers and others more experienced with lifting heavy. Any tips on adding this to my routine?

Do you lift heavy or stick with 8-12 reps and three sets?

Disclaimer: My expertise is in Pilates, not weight lifting. Always check with a doctor before starting a new exercise program. 

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Comments 5

  • I love to see women lifting heavy!
    Your program looks great. The only recommendation I’d make is to start with 3 sets and move up to 5 over the course of a couple of weeks. Have fun with it!

    • P.S. I’d also save your tricep work until the very end. Try pushups, bent over rows and shoulder press early in the workout. Smaller muscles, biceps and triceps help out with the bigger lifts and if you do them first, you won’t be able to lift as heavy on the big, multipoint movements!

  • I LOVE LOVE LOVE lifting heavy! I’m not a trainer but I agree with Tamara…start with 3 sets of 6-10 reps…


    • I’m excited to be adding it to my mix of workouts! 6-10 seems high to me if you’re lifting heavy. At least for me, I picked weights where I was barely eeking out the 4th or 5th. But I can see how it would be hard to get through 5 sets of that!

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