In this episode, Rick sits down with Alloy Personal Training own Coach Natalie Logan to discuss the myths around should women lift heavy weights. Coach Natalie is a an Alloy Personal Trainer and a registered and licensed dietitian.  

So should women lift heavy weights in the gym? This is a question that has been around for a long time with different answers, depending on who you ask.  Alloy recommends women should always lift heavy if they are in good physical condition and physically able to participate in an exercise program. In addition, a plan will be prescribed to gradually increase the weight over a period of time under the guidance of an Alloy personal trainer.  Of course, Alloy recommends that you consult with your physician before beginning any exercise program.

The reason most women don’t think they should lift heavy weights is the fear that they will get too big. Natalie and Rick demystify this myth and advise women that it is very hard to get big unless you take supplements or lift with more volume. In reality women who lift weights will actually look leaner, the scale may show you have added some weight, but you are packing on muscles, which is a good thing.

Check out why you want to change fat to muscle with weight training In this scientific explanation of Muscle vs Fat:  muscle takes up approximately four-fifths as much space as fat. Even though muscle does weigh more than fat because it is a denser product, 5 pounds of muscle will be smaller than 5 pounds of fat.  On average, the density of fat is 0.9g/ml. The density of muscle is 1.1 g/ml.  Using the averages, 1 liter of muscle weights 1.06 kg or 2.3 lbs., while 1 liter of fat weights .9 kg, or 1.98 lbs.  An easier way to think of it might be: if you have an equal volume of fat and muscle, fat is going to weigh about 80% of what the muscle weighs. This can vary due to numerous factors including race, being extremely lean or being extremely obese according to “Exercise Physiology” by William D. McArdle, et al.
fat vs muscle scale

Not only will consistently lifting heavy weights make you feel better physically, mentally, and emotionally, but you will get smaller by loosing fat and gaining muscle.  Muscle also burns more calories than fat, so your metabolism speeds up even while sitting at rest.  

The confidence you build from being physically fit and strong manifests in other areas of life as well. Natalie and Rick advise women to lift heavy, keep the volume low, keep the reps low, and see what happens to your body and your confidence.

In this episode you will not only learn more about the Alloy prescription to getting fit, but you will also learn the benefits of heavy lifting and why women should be lifting heavy weights. 

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Key Takeaways

  • How your body changes positively when you lift more and gain muscle and why you should run less (01:33)
  • Will women get big if they lift heavy? (02:54)
  • Why consistently lifting heavy will make you feel better physically, mentally and emotionally (05:03)
  • Going lightweight and high volume builds muscles while lifting heavy gets you lean and strong (07:00)
  • Less is more when it comes to lifting volume (08:54)
  • Tracking your progression in the gym (16:50)
  • Why most fit people in the gym are on the weight training floor (17:27)

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Mentioned in this episode

Natalie Logan 

Follow Coach Natalie on Instagram

Rick Mayo 

Alloy Personal Training Franchise



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