Why Light Weights and Low-Impact Workouts Aren’t Enough—And What to Do Instead

18 Apr

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If you’ve ever found yourself scrolling through fitness advice online, you’ve probably seen a common theme: light weights, low-impact workouts, and endless cardio-based movement. And look—I get it. These workouts feel safe. They’re approachable, they don’t require a ton of equipment, and they’re a great way to get moving, especially if you’re just starting out or returning after a break.

And let’s be real—getting started is half the battle. As a nation, we’re not meeting the minimum movement guidelines to stay healthy and live longer. So if you’re moving in any way, that’s already a win. But here’s the thing: if we stay in that comfort zone—if we never progress beyond light weights or bodyweight exercises—we’re missing out on one of the most powerful tools for long-term health, confidence, and resilience.

Are We Afraid of Lifting Heavier?

I see so many women sticking with light weights and low-impact workouts, even after they’ve built consistency. And I get it—there’s a lot of fear around lifting heavier.

Fear of injury—What if I do it wrong and hurt myself?

Fear of getting “bulky”—(Spoiler: You won’t.)

Fear of the unknown—Strength training feels intimidating, especially in a gym setting.

But here’s the truth: you don’t have to go from 1kg dumbbells to deadlifting 100kg overnight. Strength training is a gradual process, and starting with lighter weights is smart—but staying there forever is not.

Why Lifting Heavy Matters (for Every Woman, at Every Age)

Our bodies are designed to adapt. If we keep doing the same workout at the same intensity with the same weights, our bodies stop responding. We maintain, rather than grow. And when it comes to strength, maintaining it isn't enough—because as we age, we naturally lose muscle and bone density unless we actively work to build it.

By age 30, bone density starts declining—Strength training helps maintain and even increase it, reducing the risk of osteoporosis.

Muscle loss accelerates over time—Without strength training, we lose 3-8% of our muscle mass per decade after 30.

Brain health and confidence—Lifting heavier isn’t just about physical strength. The confidence that comes from knowing you can lift more than you thought you could? That carries over into every area of life.

And “lifting heavy” doesn’t mean you have to hoist a barbell over your head. It means lifting heavier than what feels easy for you right now.

How to Start Lifting Heavier (Without Feeling Overwhelmed)

1. Start where you are. If bodyweight exercises are your baseline, great! Focus on making them harder over time—add reps, slow down the movement, or introduce resistance.

2. Use progressive overload. If your workouts feel easy, it’s time to increase the challenge—whether that’s with heavier weights, more reps or more sets.

3. Make it a habit. Even just 10 minutes of strength training a few times a week can make a huge difference over time.

Ready to Start? I’ve Got You

If you’re ready to go beyond light weights and build real, sustainable strength—but you’re not sure where to start, 1:1 coaching might be the perfect next step. Together, we’ll create a personalised plan that works with your life—not against it. I’ll guide you through strength training in a way that feels approachable and doable, help you build consistency, and support you in growing your confidence—not just in your workouts, but in yourself. You don’t have to figure this out alone. Let’s talk about how we can work together.