The short answer is yes! Truth be told though, “lifting heavy” can have different meanings for different people depending on their level of fitness. For example, a young fitness fanatic who has been lifting weights for several years will consider lifting heavy as lifting as much weight as possible for 3-6 reps for 4-8 sets. This type of program works great for increasing strength and size (as long as the diet is on point). On the contrary, “lifting heavy” for a 65 year old grandmother who has never worked out will be 2-3 sets of 10-12 reps. Here are some things to consider when deciding how heavy you should lift:
1. Experience in working out with weights.
If you have been lifting weights for over a year and feel very confident in your form, then you are most likely ready to lift in the 3-6 rep range. Remember to take proper safety precautions and always have a spotter when lifting heavy. If you are new to lifting weights, it is best to stick to the heaviest weight you can do with perfect form for 10-12 reps.
As people age, bones are not as strong as they once were and tendons are starting to wear down so lifting heavy in the 3-6 rep range may not be appropriate for people over 50 and a better rep range would be the 10-12 rep range. While this is by no means a steadfast rule, this also depends on the above point and how experienced you are with lifting weight as well as your current fitness level.
If you are injured or feel that your body could use a little rest due to normal wear and tear, then you will want to hold off on lifting in the 3-6 rep range. Lifting heavy with improper form can causes unwanted injuries and exacerbate existing ones so be sure that you are healed up before going to the 3-6 rep range.
If you are not sure if lifting heavy is right for you, feel free to Contact Todd and we can see what type of heavy lifting is best for you!