June 28, 2024 • 9 mins
"How to Know If You're Lifting Heavy Enough"
Episode Highlights:
- Understanding "Heavy":
- Discussion on how "heavy" varies for each individual.
- Importance of personalized strength levels.
- Three Key Ways to Determine Proper Weight:
- Reps and Fatigue:
- Explanation of sets and reps.
- Signs that your weight might be too light or too heavy.
- Rate of Perceived Exertion (RPE) Scale:
- Description of the RPE scale (1-10).
- Ideal target: 7-8 on the RPE scale.
- Concept of Reps in Reserve (RIR).
- Trial and Error:
- Importance of experimenting with different weights.
- Using feedback to gauge strength and adjust accordingly.
- Reps and Fatigue:
- Practical Tips:
- How to choose the right weights.
- Adjusting reps and weights when gym equipment is limited.
- Emphasis on safety, form, and progressive overload.
Closing Remarks:
- Recap of key points on assessing lifting weights.
- Encouragement to embrace the trial and error process.
- Importance of safe and progressive training.
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Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kat (00:03):
Welcome to miles from her view, the podcast, where we dive
deep into the unfiltered realityof fitness, strength, training,
and nutrition within womanhoodand motherhood.
I am your host, Kat founder ofKat Fit Strength.
I'm a career strength andconditioning coach,
entrepreneur, lifelong athlete,and a mom of two.
(00:23):
In each episode, we explore theunique challenges and triumphs
faced by women navigating thecomplexities of life from
juggling family and career toprioritizing self care.
We dissect the systems and thehabits that shape our health and
wellness.
Join us for real stories,authentic advice, and genuine
conversations as we empower eachother to embrace our journeys
and find strength andvulnerability.
(00:45):
Welcome to another episode ofmiles from review podcast.
I'm Kat your host today.
We're going to dive into anessential topic.
How to know if you're liftingheavy enough.
We're going to start by goingover three key ways to determine
if you are lifting the rightway.
We hear that you need to liftheavy, lift heavy to build
(01:07):
strength, lift heavy to buildmuscle.
Really?
What does that mean?
It's very nuanced.
Heavy is different to eachperson.
A 10 pound weight can feel heavyto someone where it can feel
light to another person becausewe're all different and we all
have different strength levels.
So first, reps and fatigue.
(01:27):
When you have an exercise, it'sprescribed by sets and reps.
So the number of sets youcomplete.
So repeating that exercise 2, 3,4.
Maybe four times.
And then the reps will beanywhere from one all the way up
to maybe 20.
Now, when you are lifting heavy,your rep range will probably be
(01:52):
anywhere from 4 to maybe 12, butreally 4 to 10.
We want to make sure when we'rechoosing that weight, you
understand how many reps you cancomplete.
Okay, so you step up to adumbbell rack or weight plates
if you're using a barbell, andit can be overwhelming.
(02:13):
Like, how do I know where I'mat?
What I would say is choose aweight, there's no wrong way to
choose, and I want you to payattention to how many reps you
can complete.
If you can easily do theprescribed number of reps and
still feel like you can do many,many more reps, the weight might
be a little too late.
What we want to do is aim forthe weight where you feel
(02:36):
challenged by the end of yourset.
Now, what does that mean?
That's very ambiguous.
I get that.
This is where point number twocomes into is what's called the
Rate of Perceived ExertionScale, RPE.
You may have heard.
Those letters.
RPE.
Just go off of RPE.
Again, what does that mean?
So that scale is one through 10.
(02:59):
The 10 means it is maximumeffort where you can only do
about one rep.
Think about bodybuilders or ifyou've ever maxed out in the gym
to find your one rep max, yourone RM.
That is what a level 10 is.
It means the weight that bringsyou to failure where you can't
(03:19):
do any more.
weights.
Now, a 1 to 2 on that 1 through10 scale means it's a little to
no effort.
You could be doing many, manyreps before you feel ever
challenged.
Ideally, you want to be closerto a 7 to 8 on the RPE scale.
That means when you arecompleting your reps in your
(03:40):
set, you should feel like youcould do 2 to 3 more reps once
you hit the rep count for thatset.
So if you're doing a set of 10,one set that with 10 reps in it,
and you get to 10 and you'relike, Hmm, I could probably do
two to three more reps.
Awesome.
You're working at about a sevento eight on a RP skill.
(04:01):
By leaving reps in reserve, RIR.
What this does is you're notworking to failure every single
time.
We don't want to be working at alevel 10 all the time when we're
strength training.
We want to be in that sweet spotof seven to eight range.
Step number three is.
How do we find that out?
(04:21):
It's trial and error.
I can't sit there and hand aclient a weight and be like,
here you go.
This is your seven to eight onthe RPE scale.
You have to kind of determinethat.
So when I work with clients, Ichoose a weight.
I can generally guarantee like,okay, this weight is going to be
challenging for them.
And I ask for feedback.
So sometimes it takes reachingcomplete failure to understand
(04:43):
what your limits are.
So you step up to the weightrack and you're like, I'm going
to grab 20 pounds and you'redoing bicep curl and you're
like, Oh my goodness, it's a setof 10.
Um, you know, first that is aset of 10 reps and you get in
there and you're like, Ooh, Ican barely make it to 10.
Brilliant.
(05:03):
You learned that that is workingabove eight on an RPE skill, put
the weights down, take therecommended recovery time, and
then go back.
And let's say your gym has 15.
And you pick up the 15s you dothe next set of 10 reps And when
you get to the end of those 10reps, you're like, hmm I could
(05:26):
probably do about maybe five orsix more.
Okay.
Well your gym doesn't have any17 and a half or an 18.
So what do you do there?
What I would recommend is maybedoing one or two more reps on
that set.
So opposed to a set of 10, maybedoing a set of 12.
(05:47):
The other thing that you coulddo is pick up the 20 pound
weight for the first set, dofour to six or two to four reps
there.
So what that is doing is you'renot working to complete failure,
but you're still working onlifting heavy and then go to the
15 pounds and then You'reworking on building yourself up.
(06:09):
You're working on thatprogression to work up to those
20 pounds because in any gyms oryour home gym, there may not be
every increment to make thosesteps easier.
You may have bigger jumps.
It is a learning process.
And with time you're going to beable to better gauge your
strength and the appropriate RPEfor you.
For exercise, there's no shameor guilt.
(06:32):
If you choose a weight too heavyor you choose a weight too
light, it is different for everysingle person and it is going to
be different for each exercise.
If you get one or two that's in,that is awesome.
Don't worry about if you choosea weight that's too heavy, but
you're still not sure if it is,you know, working at a seven or
(06:52):
eight, but you can't completethe third set, totally fine.
You are still building strength.
So remember, discovering yourheavy weight is a process.
Don't worry about leaving thosesets on the table while figuring
it out.
The key is to keep challengingyourself safely and
progressively.
So we really want to watch formand we want to be safe and
challenging ourselvesprogressively.
(07:14):
How I work with clients atKatFit Strength is I break down
the RP scale and prescribeworkouts in set and rep ranges,
and it really helps clients findtheir ideal weight.
And the program is tailored totheir individual needs so that I
help them ensure that they arelifting effectively and
efficiently so they achievetheir fitness goals safely.
(07:34):
To recap, to determine if you'relifting heavy enough is by
assessing your reps daily.
and your fatigue rate.
If you're fatiguing too quicklyearly on in the first set,
chances are the weight is alittle heavy and that's where
the RPE scale comes in.
We want to be aiming for about aseven to eight on that RPE
scale, which would mean we wouldhave about two to three reps in
(07:57):
reserve after completing eachset, understand that it's trial
and error.
It's part of the process andit's okay to adjust weights as
needed.
That is perfectly normal.
When clients come in, in thefirst four weeks, we really work
on finding, okay, what islifting heavy for you and
bridging the gap to build themup because With a program, we
(08:19):
want to build strength overtime.
That is progressive strengthtraining, which I'll cover all
of that in another episode.
So thanks for tuning in.
If you have any questions orneed personalized advice, don't
hesitate to reach out.
Keep lifting.
Stay strong and I'll see you inthe next episode.
Thank you for joining me onanother episode of Miles From
(08:41):
Her View.
Your support means the world tome, and I truly appreciate you
being a part of our community.
If you found today's episodehelpful and want to stay
informed about all things.
KatFit Strength.
Make sure to subscribe to ourweekly newsletter.
You'll receive exclusiveinsights, tips, and updates
straight to your inbox.
To sign up, simply visit theshow notes or the subscription
(09:03):
link.
To discover more about KatFitStrength programs and how you
can ignite your fitness journey,head over to our website at www.
cat.
fit.
There you'll find everything youneed to invigorate your path.
To strength and once again,thank you for tuning in and I
can't wait to connect with youin our upcoming episodes.
(09:25):
Take care and remember act totake the next step.
Welcome to miles from her view, the podcast, where we dive
deep into the unfiltered realityof fitness, strength, training,
and nutrition within womanhoodand motherhood.
I am your host, Kat founder ofKat Fit Strength.
I'm a career strength andconditioning coach,
entrepreneur, lifelong athlete,and a mom of two.
(00:23):
In each episode, we explore theunique challenges and triumphs
faced by women navigating thecomplexities of life from
juggling family and career toprioritizing self care.
We dissect the systems and thehabits that shape our health and
wellness.
Join us for real stories,authentic advice, and genuine
conversations as we empower eachother to embrace our journeys
and find strength andvulnerability.
(00:45):
Welcome to another episode ofmiles from review podcast.
I'm Kat your host today.
We're going to dive into anessential topic.
How to know if you're liftingheavy enough.
We're going to start by goingover three key ways to determine
if you are lifting the rightway.
We hear that you need to liftheavy, lift heavy to build
(01:07):
strength, lift heavy to buildmuscle.
Really?
What does that mean?
It's very nuanced.
Heavy is different to eachperson.
A 10 pound weight can feel heavyto someone where it can feel
light to another person becausewe're all different and we all
have different strength levels.
So first, reps and fatigue.
(01:27):
When you have an exercise, it'sprescribed by sets and reps.
So the number of sets youcomplete.
So repeating that exercise 2, 3,4.
Maybe four times.
And then the reps will beanywhere from one all the way up
to maybe 20.
Now, when you are lifting heavy,your rep range will probably be
(01:52):
anywhere from 4 to maybe 12, butreally 4 to 10.
We want to make sure when we'rechoosing that weight, you
understand how many reps you cancomplete.
Okay, so you step up to adumbbell rack or weight plates
if you're using a barbell, andit can be overwhelming.
(02:13):
Like, how do I know where I'mat?
What I would say is choose aweight, there's no wrong way to
choose, and I want you to payattention to how many reps you
can complete.
If you can easily do theprescribed number of reps and
still feel like you can do many,many more reps, the weight might
be a little too late.
What we want to do is aim forthe weight where you feel
(02:36):
challenged by the end of yourset.
Now, what does that mean?
That's very ambiguous.
I get that.
This is where point number twocomes into is what's called the
Rate of Perceived ExertionScale, RPE.
You may have heard.
Those letters.
RPE.
Just go off of RPE.
Again, what does that mean?
So that scale is one through 10.
(02:59):
The 10 means it is maximumeffort where you can only do
about one rep.
Think about bodybuilders or ifyou've ever maxed out in the gym
to find your one rep max, yourone RM.
That is what a level 10 is.
It means the weight that bringsyou to failure where you can't
(03:19):
do any more.
weights.
Now, a 1 to 2 on that 1 through10 scale means it's a little to
no effort.
You could be doing many, manyreps before you feel ever
challenged.
Ideally, you want to be closerto a 7 to 8 on the RPE scale.
That means when you arecompleting your reps in your
(03:40):
set, you should feel like youcould do 2 to 3 more reps once
you hit the rep count for thatset.
So if you're doing a set of 10,one set that with 10 reps in it,
and you get to 10 and you'relike, Hmm, I could probably do
two to three more reps.
Awesome.
You're working at about a sevento eight on a RP skill.
(04:01):
By leaving reps in reserve, RIR.
What this does is you're notworking to failure every single
time.
We don't want to be working at alevel 10 all the time when we're
strength training.
We want to be in that sweet spotof seven to eight range.
Step number three is.
How do we find that out?
(04:21):
It's trial and error.
I can't sit there and hand aclient a weight and be like,
here you go.
This is your seven to eight onthe RPE scale.
You have to kind of determinethat.
So when I work with clients, Ichoose a weight.
I can generally guarantee like,okay, this weight is going to be
challenging for them.
And I ask for feedback.
So sometimes it takes reachingcomplete failure to understand
(04:43):
what your limits are.
So you step up to the weightrack and you're like, I'm going
to grab 20 pounds and you'redoing bicep curl and you're
like, Oh my goodness, it's a setof 10.
Um, you know, first that is aset of 10 reps and you get in
there and you're like, Ooh, Ican barely make it to 10.
Brilliant.
(05:03):
You learned that that is workingabove eight on an RPE skill, put
the weights down, take therecommended recovery time, and
then go back.
And let's say your gym has 15.
And you pick up the 15s you dothe next set of 10 reps And when
you get to the end of those 10reps, you're like, hmm I could
(05:26):
probably do about maybe five orsix more.
Okay.
Well your gym doesn't have any17 and a half or an 18.
So what do you do there?
What I would recommend is maybedoing one or two more reps on
that set.
So opposed to a set of 10, maybedoing a set of 12.
(05:47):
The other thing that you coulddo is pick up the 20 pound
weight for the first set, dofour to six or two to four reps
there.
So what that is doing is you'renot working to complete failure,
but you're still working onlifting heavy and then go to the
15 pounds and then You'reworking on building yourself up.
(06:09):
You're working on thatprogression to work up to those
20 pounds because in any gyms oryour home gym, there may not be
every increment to make thosesteps easier.
You may have bigger jumps.
It is a learning process.
And with time you're going to beable to better gauge your
strength and the appropriate RPEfor you.
For exercise, there's no shameor guilt.
(06:32):
If you choose a weight too heavyor you choose a weight too
light, it is different for everysingle person and it is going to
be different for each exercise.
If you get one or two that's in,that is awesome.
Don't worry about if you choosea weight that's too heavy, but
you're still not sure if it is,you know, working at a seven or
(06:52):
eight, but you can't completethe third set, totally fine.
You are still building strength.
So remember, discovering yourheavy weight is a process.
Don't worry about leaving thosesets on the table while figuring
it out.
The key is to keep challengingyourself safely and
progressively.
So we really want to watch formand we want to be safe and
challenging ourselvesprogressively.
(07:14):
How I work with clients atKatFit Strength is I break down
the RP scale and prescribeworkouts in set and rep ranges,
and it really helps clients findtheir ideal weight.
And the program is tailored totheir individual needs so that I
help them ensure that they arelifting effectively and
efficiently so they achievetheir fitness goals safely.
(07:34):
To recap, to determine if you'relifting heavy enough is by
assessing your reps daily.
and your fatigue rate.
If you're fatiguing too quicklyearly on in the first set,
chances are the weight is alittle heavy and that's where
the RPE scale comes in.
We want to be aiming for about aseven to eight on that RPE
scale, which would mean we wouldhave about two to three reps in
(07:57):
reserve after completing eachset, understand that it's trial
and error.
It's part of the process andit's okay to adjust weights as
needed.
That is perfectly normal.
When clients come in, in thefirst four weeks, we really work
on finding, okay, what islifting heavy for you and
bridging the gap to build themup because With a program, we
(08:19):
want to build strength overtime.
That is progressive strengthtraining, which I'll cover all
of that in another episode.
So thanks for tuning in.
If you have any questions orneed personalized advice, don't
hesitate to reach out.
Keep lifting.
Stay strong and I'll see you inthe next episode.
Thank you for joining me onanother episode of Miles From
(08:41):
Her View.
Your support means the world tome, and I truly appreciate you
being a part of our community.
If you found today's episodehelpful and want to stay
informed about all things.
KatFit Strength.
Make sure to subscribe to ourweekly newsletter.
You'll receive exclusiveinsights, tips, and updates
straight to your inbox.
To sign up, simply visit theshow notes or the subscription
(09:03):
link.
To discover more about KatFitStrength programs and how you
can ignite your fitness journey,head over to our website at www.
cat.
fit.
There you'll find everything youneed to invigorate your path.
To strength and once again,thank you for tuning in and I
can't wait to connect with youin our upcoming episodes.
(09:25):
Take care and remember act totake the next step.
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