Strong, Not Sore: The Truth About Heavy Weights and Workout Recovery

January 1, 2025

Welcome back to Nacho Fitness Coach, where we preach health while eating nachos and sipping margaritas—hypocrisy included at no extra charge. Caleigh and Sarah are here to break down another fitness myth, this time with a side of sarcasm and science.

So let’s get straight to it: does lifting heavier weights make you more sore? Not necessarily. In fact, new research says it might do the opposite.

Sarah came across a post from strength and conditioning researcher Chris Beardsley that might just blow your mind—or at least get you to pick up something heavier than your five-pound dumbbells. The gist? Lighter weights often cause more post-workout fatigue than heavier ones. Yep, you read that right.

According to the research:

When lifters perform similar workouts using light, moderate, or heavy loads, light loads actually cause more fatigue.
Heavier weights, when not pushed to failure, tend to leave you less sore and speed up recovery.
The exception? When heavy weights are lifted to failure and light ones aren’t. But for most lifters, that’s not the usual scenario.

Let’s Bust the “Bulky” Myth

One of the biggest reasons women shy away from lifting heavy is fear of getting bulky—or being sore for days. But here’s the truth bomb: bulking up takes more than heavy weights—it takes excess calories, serious training volume, and sometimes... well, steroids.

What lifting heavy does do? Builds strength, improves bone density, and helps you move better through life. You’re already lifting heavy in daily life—carrying groceries, kids, or pet food. Your body’s used to those loads. So if you want your body to change, you have to challenge it more than your everyday routine.

Real Talk: You’re Stronger Than You Think

Too many people—especially women—underestimate their strength. Sarah hears it all the time: “I lift weights,” only to find out they mean 10- or 15-pound dumbbells. If that’s where you’re starting, great! But don’t stop there. You can probably handle 25s, 30s, even 40s and beyond—you just haven’t tried.

And no, lifting heavy doesn’t wreck your joints. Overuse and poor recovery do. Train smart, rest well, and you’re golden.

Bonus Strength Test: The Farmer’s Carry

Want to check your functional strength? Try this:

Pick up dumbbells that equal 75% of your body weight total (divided between both hands).
Walk for 60 seconds without putting them down.

If you can do that, congrats—you're crushing it. This simple test is a great indicator of grip strength, core stability, and overall fitness as you age.

Final Thoughts: You're an Athlete (Yes, You!)

You don’t need to be training for a marathon or a CrossFit competition to be considered athletic. If you're moving your body, building strength, and showing up for yourself, you’re doing athletic things. Whether you're a parent chasing toddlers or just trying to stay active into your 60s and beyond—lifting heavy is for you.

So go ahead—lift the heavy stuff, eat the tacos (in moderation), and maybe even test out your farmer’s carry. Because fitness isn’t just about looking strong—it’s about being strong for life.

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