The other day, I was pushing myself during my workout, but I caught myself rushing through my reps. Slowing down and focusing on my form made a huge difference—I felt stronger and more in control. It was a great reminder that small tweaks can have a big impact. I am so happy to see more women lift heavy. That being said, I am also seeing a lot of women doing so with poor technique.
Strength training is one of the best things you can do for your body—especially as you get older. It helps preserve muscle, supports bone health, and keeps your metabolism strong. But many people worry about getting injured when lifting heavy. The good news? With the right approach, you can lift safely and reap all the benefits of strength training without setbacks.
So let’s get into it!
Slow Down Your Reps for Better Strength
One of the easiest ways to build strength while reducing injury risk is controlling your rep speed. Many of us rush through our exercises, using momentum instead of muscle engagement. I am guilty of this one for sure! But slowing down your reps forces your muscles to work harder, improving both strength and stability.
Try this:
Next time you squat, follow this tempo training approach:
- Lower down for 3 seconds
- Pause at the bottom for 1 second
- Push back up for 2 seconds
This method increases time under tension (TUT), which helps build strength while keeping your joints safe. Plus, it makes every rep more effective—so you don’t have to do as many to see results!
💡 Pro tip: If you feel wobbly or unstable, check your form in the mirror or film yourself (more on this in the challenge below!).
Focus on Form First Instead of Adding Heavier Weights
A common mistake in strength training is focusing too much on lifting heavier weights rather than using proper form. It is hard not to compare ourselves with others. This can at times be a good thing but when we get hyper focused on the amount of weight we are lifting, our form often gets forgotten. While progressive overload (gradually increasing weight) is essential for strength gains, poor form can lead to injury and setbacks.
Here’s why form matters:
- It ensures the right muscles are working instead of compensating with weaker ones.
- It reduces strain on your joints and prevents common injuries like knee pain or lower back issues.
- It allows you to lift heavier over time safely, rather than hitting a plateau due to bad habits.
Try this: Next time you do squats, deadlifts, or overhead presses, focus on:
✔️ Keeping your core engaged for stability
✔️ Moving through a full range of motion
✔️ Maintaining proper posture (e.g., neutral spine, knees tracking over toes)
If you’re unsure about your form, have someone record you or practice in front of a mirror. Or better yet, invest in a few sessions with a personal trainer. They will be able to evaluate your form and offer advice on improvements and how to progress each exercise.
Myth-Busting: Will Lifting Heavy Make You Bulky?
I get this question a lot! And the short answer is: NO!
This is one of the biggest myths in strength training!
Many women avoid lifting heavy because they worry about “getting bulky.” But the truth is, lifting heavy helps you get stronger, not bigger.
Why?
- Women don’t produce enough testosterone to build muscle mass like men do.
- Strength training improves muscle tone, definition, and metabolism, making you leaner—not bulkier.
- The more muscle you have, the more calories you burn at rest, supporting fat loss and overall health.
So don’t fear the weights—embrace them! Strength training is your best friend when it comes to feeling strong, confident, and energized.
I did a TikTok video this morning on this topic, check it out!
Conclusion
Lifting heavy is one of the best ways to stay strong, build lean muscle, and prevent injuries—as long as you do it safely. By focusing on controlled reps, proper form, and fueling your body well, you’ll get the most out of your strength training routine.
If you are interested in learning more about strength training and not sure how to get started, check out this blog post:
Strength Training for Women: A How To Guide
💬 What’s one thing you’ll focus on this week? Let me know in the comments!
If you are a woman over 40, looking to build muscle, prevent bone loss and kick ass in life you can apply to work with me. I offer a 6 month customized program that can help you meet your fitness and health goals. You can click here to learn more!
