Woman How to Lift Heavy Weight

Because what does it even mean to lift heavy, really?
There's a time and a place for three-pound weights. (Um, like when you're blow-drying your hair.) But lifting heavy is what will actually help you build muscle, turbocharge your metabolism, and prove to yourself that you are, in fact, a badass.
So how do you know if you're pumping big enough weights to really build strength and sculpt muscle? Well, lifting heavy means whatever feels heavy to you. It’s about challenging yourself and moving more weight than you could last week or month, says St. Louis-based personal trainer and strength coach Kourtney A. Thomas, C.S.C.S. In short, as long as you’re pushing yourself, you’re lifting heavy.
That being said, there are hard and fast rules about how to safely and effectively sling big weights. Here's what you need to know before tossing your teeny 'bells in favor of the big kahunas.