Editor’s Note
Before we delve deeper, it’s essential to clarify what we mean by “heavy lifting.” There is a significant difference between weights that feel heavy and true maximal strength training. Heavy lifting involves using loads so challenging that you can only achieve 1-5 repetitions at 85-95% of your maximum strength, followed by 3-5 minutes of rest to allow your nervous system to fully recover. Most individuals, even those who are committed to their fitness routines, typically exercise within moderate rep ranges with weights they could exceed if pushed. For many fitness goals, this approach is indeed appropriate. While heavy lifting has a specific role, it’s not a one-size-fits-all solution for increasing strength or building muscle.
