01/27/2026
🏋🏼♀️Everyone says lift heavy… but no one explains where to start. 🤷♀️
Comment ✨”Foundations” for a link to my self-paced course that guides you! But for now, follow this:
For most women, strength work should live in the 8–12 rep range with 3 sets per exercise — where the last 2–3 reps feel hard, slow, and require focus.
So here’s the simplest way to know if your weights are right — step by step:⬇️
Step 1️⃣: Start lighter than you think especially if you’re unsure. This is about learning your body, not proving anything.
Step 2️⃣: Do one set aiming for 8–12 reps. Focus on control, not speed.
Step 3️⃣: If you can easily get more than 12 reps, the weight isn’t heavy enough for you, so . . .
Step 4️⃣: Increase the weight for your second set. You should not be able to repeat the same reps on the next set once your muscles are fatigued.
If you lift 12 reps on set one
and only get 8–9 on set two — that’s a good thing.
That’s muscle doing its job.
When the reps feel easy → you’re under-loading.
When form falls apart → you’re overdoing it.
Step 5️⃣: When you can hit the top of your rep range
with good form across all sets — it’s time to increase the weight again.
Not dramatically. Just enough to challenge your muscles again.
This is how progress is built and what we call Progressive Overload: Challenge → adapt → repeat.
Lifting heavy isn’t about suffering.
It’s about continually giving your body a reason to change.
⁉️Do you want a course that will answer all of those overwhelming questions you hear us talk about all the time?
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