Lifting Heavy: A Common Sense Guide for Women in Perimenopause and Menopause

Click to Text Thoughts on Today's Episode

 "Lifting heavy" is one of the most talked-about topics in women's fitness right now — but what does it actually mean? In this episode of the Common Sense Series, we cut through the noise and break down what lifting heavy really is, why it matters (especially as estrogen declines), and how to work your way up to it safely and sustainably. No barbell required, no gym membership necessary — just practical, research-backed guidance you can actually apply to your life. 

Main points discussed: 

• The importance of remembering heavy is relative. 
• Why you need to "earn" your heavy. 
• Why fast-twitch muscle fibers are the key.
• Bone density benefits. 
• How the metabolic afterburn is real. 
• Why you don't need fancy equipment. 
• Knowing the difference between resistance training ≠ lifting heavy. 
• Thoughts on training 2–3x per week and recovery and listening to your body. 

Episode Links:

What Does Lifting Heavy Mean?

The Bone Battle No One is Talking About

Why You’re Sore All the Time (And What to Actually Do About it)

The only resistance bands I recommend

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

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