Lifting Heavy: What It Really Means (and Why Midlife Women Need It More Than Ever)

Alright ladies, let’s have a chat. You’ve probably heard me (and about a thousand other fitness types) banging on about how women over 40 should lift heavy. But let’s be honest—what the bloody hell does that even mean? Are we talking about hoisting cars? Wrestling with giant tyres? Dragging your shopping bags in one trip? (Actually, yes to that one.)

Here’s the deal: lifting heavy isn’t about doing something ridiculous, it’s about giving your muscles enough of a challenge that they actually sit up, take notice, and get stronger.

Why it matters (especially now we’re “of a certain age”)

Once you hit perimenopause and beyond, oestrogen decides to pack its bags. With it goes muscle mass, bone density, and a fast metabolism. Meanwhile, belly fat moves in like an unwanted houseguest, joints get wobbly, and suddenly injuries lurk around every corner.

Strength training is the antidote. It builds muscle (your secret weapon for longevity), strengthens bones, fires up metabolism, keeps you steadier on your feet, and yes—it helps with fat loss and body shape.

And can we kill this old chestnut once and for all? No, lifting heavy will NOT make you bulky. Women simply don’t have the hormonal makeup for that. Trust me, if it were that easy, I’d have biceps the size of watermelons by now.

So, how do you know if it’s 'heavy'?

• If you can pump out 15 reps and still be gossiping about last night’s MAFS, too light.

• If your form falls apart after 2 reps, too heavy.

• The sweet spot? Somewhere in that 6–12 rep range, where the last couple feel like a battle but your form stays solid. That’s when the magic happens.

When is it time to go heavier?

• If you’re asking the question, the answer’s probably now.

• Been using the same dumbbells for months? Time to level up.

• Flying through sets like they’re nothing? Too light.

• But if your shoulders are up around your ears and you’re swearing from rep one? Way too heavy, lovely lady.

Can I do this without spending a fortune on gear?

Yep. You don’t need an entire gym in your lounge room. Progression doesn’t always mean buying heavier weights—it could be slowing your reps down, holding positions longer, adding half reps, or changing the exercise slightly. Trust me, there are plenty of ways to make your muscles hate you (in a good way).

A word on safety (because I don’t want you cursing me from the physio table)

If you’re brand new or coming back after a break, start with bodyweight until you nail your form. Add light weights, then gradually move up—2 to 5 kilos at a time. If you’ve been at this a while, shake things up every 6–12 months so your muscles don’t get too cosy.

Always:

• Focus on form

• Listen to your body

• Warm up, cool down, and take your rest days seriously

Burning muscles? Great. Sharp pain? Stop immediately.

The bottom line

The reason we bang on about lifting heavy is because for most of our lives, we’ve been told to shrink, be smaller, eat less, move less, say less… basically, take up less space. Stuff that.

Strength training is how we reclaim space—literally and figuratively. Heavy isn’t a magic number, it’s simply about working at an intensity that makes you stronger and more resilient.

So next time you pick up those weights, remember: you’re not just building muscle, you’re building your midlife armour. Strong. Capable. Unapologetic. Badass.

XO Jane