Posted in General Fitness by Rogue Fitness on 17 March 2018


Why you need to HIT the weights.

Want a leaner, fitter body? Then step into the weights room.

May of us have had this moment: looking at a heavily stacked barbell the instructor has placed in front of you and your picturing Arnold Schwarzenegger in Pumping Iron!

But get this – research shows that lifting heavy weights won’t make girls bulk up. Instead, experts agree that lifting more pounds will help us lose more pounds. Don’t believe it? One study in the journal Medicine & Science in Sports & Exercise shows that women who lifted heavier weights for few reps (85% of one rep max, eight times) scorched nearly double the calories after exercise than they did when lifting light weights for more reps (45% of one rep max, 15 times).

Lifting heavy weights WILL NOT MAKE YOU BULKY. Its important to get your technique right, set progressive and challenging sessions and combined with smart nutrition and conditioning, heavy lifting is the best way to achieve fat loss and a lean physique.

Its all down to the intensity of training and affect that overloading the muscles has on your body. Heavy strength training stimulates your anabolic growth hormone, which boosts your immune system, increases fat metabolism and promotes growth in your muscles, tendons and ligaments. Paired with correct nutrition, you could use strength training to transform your body in a matter of weeks.

A smaller waistline, defined look, better bone density, stronger body and sense of empowerment are just a few of the results you can look forward to reaping by following a heavy strength plan. Don’t know which moves to do? Our top weighted moves include:

  • Deadlifts
  • Bench Press
  • Back Squats
  • Barbell Rows
  • Sled Drags
  • Kettlebell Swings
  • Dumbbell Thrusters
  • Sleigh Push
  • Farmers Carry

Need help to achieve your goals? Then simply book a complimentary Personal Training Session where you can chat to us about your goals, try a workout and receive some recommendations. At Rogue Fitness we have Personal Training Packages to suit all budgets and abilities.

Simply book online at: