The Truth About Women & Heavy Lifting
Women, we’ve been misled.
Told to stick to light weights so we “don’t get injured” or “bulk up.”
The reality? Lifting light might just be a waste of time.
That’s according to Dr. Vonda Wright, in her article Strong for Life: Why Lifting Heavy is the Real Anti-Aging Secret.
Why Heavy Lifting Matters
“To stimulate muscle growth and strength, you need to challenge your muscles with heavier loads that create mechanical tension. This tension triggers the body’s adaptive responses, leading to muscle hypertrophy and increased strength,” says Dr. Wright.
In plain English: lifting heavy gives your muscles the anabolic signal they need to grow and stay strong.
And the benefits go far beyond muscle mass:
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A faster, more efficient metabolism
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Stronger bones
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Better cardiovascular health
As we age, heavy lifting becomes even more important — because without it, we naturally start to lose muscle.
Dr. Wright’s Four Action Items
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Lift heavy — lower reps, and include compound lifts like squats, deadlifts, and bench press.
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Follow a balanced program — accessory lifts matter too.
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Eat enough protein — fuel growth and recovery.
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Stay educated — follow credible experts like Dr. Wright and Dr. Stacy Sims.
How Empower Fits In
We’ve built programs around exactly what Dr. Wright recommends — balanced, progressive strength training that includes:
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Heavy lifts for strength
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HIIT and sprints for conditioning
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Plyometrics for power and bone health
It’s designed for women who want to stay strong, healthy, and capable for decades to come.
