Heavy lifting may be what you need to elevate your fitness to the next level.
When following a CrossFit program, we utilize a variety of different types of workouts. We have our endurance days, our conditioning days, and then our strength days. Although it is possible to build strength doing metcon style workouts, the way to truly build our top-end power and strength is in the form of heavier strength days.
What are heavy lifting days, and why are they important?
According to CrossFit:
A true “heavy day” workout consists of small sets, most often in the range of 1 to 5 repetitions, where the total volume of working repetitions is approximately 7 to 25. Repetitions significantly outside this range do not produce the desired response. If there are too few repetitions … the athlete does not produce enough stress on the taxed muscles to drive a new adaptation. Conversely, too many repetitions… produces too much stress for the athlete to recover from in a reasonable time period.
These heavy lifting days are usually performed at a high percentage – 80- 85% of a one rep max and require a few minutes of recovery between sets. Many athletes tend to avoid heavy days because they do not come out sweating and sometimes voice the concern that they didn’t work ‘hard enough.’ However, when done right, heavy days tax our bodies enormously. We should need that couple minutes of rest after each set, and though we may not feel it directly after, these days will be essential in building our overall fitness.
Heavy lifting also impacts fat loss. More muscle mass equates to more calories burned at rest. Lifting heavy may also increase growth hormone and decrease cortisol levels (when you have a balanced training regime). Of course, recovery comes into play here as well. You must resupply your body with carbs and protein after heavy lifting days and be sure to give your body adequate rest before hitting another heavy lifting day.
How to approach a heavy lifting day
If you are newer to CrossFit or lifting in general, you may increase repetitions from 3-5 reps to 8-10 and keep the weight at a lower percentage until you get your form dialed in.
Even though we will be hitting high percentages on these heavy-lifting days, we want our form to stay nearly perfect. Perhaps your knees cave slightly in on your 3rd rep of a heavy set of 3, but otherwise stayed in a good position. This can be okay. However, we should see too significant of a breakdown in our form on heavy lifting, as this can lead to injury.
What does this mean?
It is easy to lift as heavy as possible when in a CrossFit class. You can see your friends lifting more than you, which could make you want to increase your weight until you reach 90-100% of your max load. Your form falls apart, and you nearly fail every rep, but hey, you beat your friend.
That is NOT what we want.
Discipline is required when you truly desire to build your strength. Heavy days should be heavy, but they are not a competition. This is not a 1-rep max day; this is a training day that will eventually allow you to lift heavier, but only if you stay disciplined in your approach. Sometimes, taking one step back can propel you much further forward.
The opposite can happen as well. Lifting heavy is hard, and many people do not go quite as heavy as they should.
You should WANT that 3 minutes rest between your sets. It should be difficult, or else you will not get the intended benefit of the sets.
The key is finding the balance between challenging yourself and keeping your ego in check. It takes practice, but a good thing about group classes is there is always a coach to ask for advice. Listen to them, know your limits and when to push them, and you will greatly benefit from the heavy lifting days.
Can everyone come to heavy lifting days?
No matter how new you are to CrossFit, heavy days can provide a benefit. As mentioned earlier, if you still struggle with technique, a coach can help you modify your sets or the exercise to give you some benefit.
If you love a long, sweaty workout (trust me, I do too), heavy days are still very important. You may not feel the same way you do after a five-mile run or a difficult metcon, but your body is being challenged in a different way that will provide so many benefits. And, you may notice that your running and metcons improve as well.
So, if you are one to skip a heavy day, take this as your sign to stop. Commit yourself, step outside your comfort zone, and you will find significant improvement to your fitness.
