Reply to If you are a fairly small woman, what does "lift heavy" mean to you?

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[quote=Anonymous]This description from Reddit is pretty great:

My take on it is, assuming you’re a beginner:

Pick a tried and true program. Let’s take this beginner-friendly workout split from Muscle & Strength for example.
Aim for a weight that is challenging to get you through the lower end of the rep range. On day 1 of legs, the program has you doing a squat for 6-12 range. The weight will vary wildly between people but play around with the dumbbells. Pick up a pair of 10 lbs and do 8 squats. Was it hard? Good, stay there. Was it too easy? Pick up the 15s. Experiment like this (safely) for all exercises and focus on form first over weight.
Run through the program as you feel comfortable for 2-3 weeks. It’s fine if you don’t feel exhausted or burned out after the workout - you should feel good.
After week 2 or 3, go up in weight or rep range. Again, this will vary wildly but generally women can go up in weight faster for lower versus upper body. Say you picked up 10lb dumbbells for week 1 of squats. At week 3, try 15s. Say you used 5lb DBs for DB rows, try 10s. 10s are too heavy? Stay on the 5s but do 2-3 more reps each set. This is progressive overload.
Run through the program by completing it for at least 8 weeks. Take a deload break.
Repeat.
If you’re past the beginner stage, and have good form, then pick a strength training program that is on the 3-5 rep range for compound movements like PHUL. Same rules as before for progressive overload. But this time, the rep range is indicating that you should only be able to complete 5 reps of the exercise, ie higher weight.

IMO Caroline Girvan is also a great starting point but her Epic programs definitely focus more on muscle endurance vs heavy lifting. Iron series might be the one that is closer to heavy lifts.

(top response from this thread: https://www.reddit.com/r/PetiteFitness/comments/17ncc7o/what_is_lifting_heavy/)[/quote]

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