STRONG friend, you are STRONGER than you know...

Think about hauling your suitcase into the trunk or onto the airport scale.

That thing is 40–50 lbs, easy. Lol, sometimes my suitcase is 60 lbs! 😝 Overpacker over here!

Or carrying a big bag of mulch or soil for your yard or garden, those run 40–50 lbs, too.

How about picking up the little people in our lives? They can weigh 30-40 lbs or more. Transferring them from the car seat, the bed, or the ground. How about hiking with a little?

You already lift heavy in everyday life. So, yes, you can absolutely squat or row more than a 5-10-pound dumbbell.

"Toned" comes from muscle. And muscle comes from lifting weights that actually challenge you.

How to Know if It's Heavy Enough:

• Pick a weight that feels tough for the rep range.
• If you can do double the reps prescribed, it's too light.
• If you can't hit the minimum reps, it's too heavy. Adjust the next set and/or finish the set with the lighter dumbbells.
• The reps are slowing down. Your reps should be slowing down towards the end of the set.
• You NEED your rest after your set!
• You have to concentrate! You won't be thinking about your to-do list!
• Lol, you're making faces!

Most of the time, aim for an RPE of 7–9 (that's "I've got 1–3 reps left in the tank" | also known as RIR (Reps in Reserve)).

Heavy is relative. Your heavy won't be my heavy. What matters is that it challenges you and that you do it with good form. Week by week, you'll earn the right to add more weight.

Remember this: The weights shouldn’t tickle! 😝💪🏾

Train hard. Train smart. Recover harder. 💪🏾

Any questions? Just hit reply, I'd love to help.

Have a wonderful weekend!

In Strength,
Coach Candace

P.S. STRONG friend, stop guessing what “heavy” means come train with me inside The STRONGER Way and I’ll show you!

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