You don't have to lift heavy to build strength

MYTH-BUSTING BLOG #1

When we talk about “strength training”, people tend to imagine super heavy dumbbells, red faces and gritted teeth - maybe even a bit of grunting. But being strong isn't only built by “going heavy” – in fact, some of the most effective strength work happens with almost nothing in your hands at all.

This is the first post in our myth-busting series, where we look at some of the fitness assumptions that might put people off coming to the gym or class - and flip them.

Myth #1: more weight = more strength

It sounds logical. If you want to be stronger, you lift heavier. Progressive overload is a real principle and absolutely has its place. But what about the smaller, stabilising muscles that make those big lifts possible in the first place?

Think of the muscles you're working in a heavy squat or deadlift. Your glutes, quads, hamstrings are doing the hard work - but underneath and around them, smaller muscles are firing constantly to keep you stable, protect your joints and maintain form. If those stabiliser muscles aren't strong enough to do their job, your heavy lifts will suffer, potentially causing injury.

Training those smaller, muscles requires a completely different approach: not heavier weight, but smaller, controlled actions to build the foundations, so the bigger work sits on something solid.

Introducing Sculpt

We're trialling a brand-new, full body workout that designed to complement both our Strength and HIFT cardio sessions. A bit slower and more controlled than our usual sessions, the focus is on glutes and core.

Sculpt is a mat-based “follow-along with the instructor” class, using bodyweight and light weights (typically 3kg). But don't be deceived by how subtle the movements look! If you've ever held a tiny pulse at the end of a squat or glute bridge and had that “ohmygodmylegsareonfire” feeling - that's what’s Sculpt will be working!

Precise movements and muscular endurance

Anyone who’s been to our HIFT and Strength classes knows they can demand a lot from your body. The stronger and more stable your supporting muscles, the more effectively you can move through the exercises - and the better protected you are when it gets more intense.

Sculpt is also completely accessible. Whether you're brand new to exercise and heavy lifting feels intimidating - or if you've been dealing with an injury that's kept you away from heavier weights, it’s a great way to get you back in to the studio.

We’re trialling Sculpt classes on Tuesday 5th May at 9:30am and Thursday 7th May at 6:15 pm - and only have a couple of spaces left on each. Get in touch with Alison to find out more.