Strength training - the difference big weights make

Hi Athletes,

I've emphasized this point before, and I'll reiterate it – as equestrians, we shouldn't shy away from lifting substantial weights!

In the course of our work around the barn, it's uncommon for us to handle particularly light objects. Perhaps a bottle of fly spray or our bridles, but unless you're racing thoroughbreds, even your saddle likely weighs at least 10lbs! If you're a western rider, you may find yourself lifting 30+lbs above your head every time you tack up.

So, the question arises: why would our gym training involve lighter weights?

Yes, there are exceptions, such as during rehabilitation or when focusing on underutilized muscles like the triceps, where we keep the weights modest as we build strength. However, for the most part, we are undermining our progress by lifting light weights.

In strength training, a general guideline is that rep ranges of 1-6 build strength, 6-12 build hypertrophy (the visually impressive muscles), and 12+ contribute to endurance. While muscular endurance is desirable, it aligns more with cardio training than strength development, with gains in strength becoming progressively marginal at this point.

This week, one of my regular class attendees, Susy, invested in some new weights. Lately, we've been adhering to a routine, emphasizing basic exercises frequently rather than delving into more entertaining variations (PS: mastering the basics is always a wise decision!). During our class yesterday, Susy tested the same exercises with heavier weights and remarked, "Wow, it feels like an entirely different workout!"

I appreciate these realizations. Sometimes, lifting heavier can actually seem easier because the body can't compromise form. Other times, although it doesn't necessarily feel easier, the exercise becomes distinctly different as we become more attuned to how our body engages with the weights. This cultivates greater body awareness and hones our mind-muscle connection – skills beneficial both in the saddle and during barn chores.

I asked Susy to share her experience in her own words: "I have been struggling with correct form in the live classes (and out) with Coach Sarah. She suggested I increase my weights as they were just too light for where I am now. Wow what a difference! I no longer have to focus as much on keeping correct form and I am feeling more benefit from the exercise."

Here's a practical tip: the next time you're lifting weights, take a moment to assess. Where does your form begin to deteriorate? If you find yourself surpassing 12 reps, it may be time to seek out a new set of weights if you aim to make strength progress.

And guess what else this contributes to? Your confidence! There's a certain satisfaction in purchasing a new set of weights or progressing to heavier weights at the gym. As you gain confidence in your workouts, it inevitably spills over into other aspects of your life. No matter your current confidence level, a bit more never hurts!

Cheers and happy lifting!

-Sarah