101. What Does "Lifting Heavy" Actually Mean for Outdoor Women?
What does it actually mean to lift heavy? In this episode of Outdoor Women Strong, physical therapist and strength coach Dr. Liz Koch breaks down what "lifting heavy" really means for women who hike, trail run, mountain bike, and paddle — and why it has nothing to do with a specific number on the bar.Liz explains rate of perceived exertion (RPE) and why effort, not rep count, determines whether a set is actually heavy.
She covers why training in a 9–15 rep range can build strength and muscle nearly as effectively as low-rep, heavy-load training — backed by current exercise science research —…
The skinny
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