Why Going Light Isn't Always Right...

Most will think this is a controversial title and I wanted it to be to get your attention. Now I have it here goes…

I’m writing this not to convince you to lift heavy all the time but to reinforce when the workout asks you to go heavy it means don’t opt out and choose to just go light for the day…

You see the reason we program exercise is to create some sort of adaptation in the body. We program different movements not just for the sake of doing the movement but for the side effects that come with them.

For example we squat to build bigger quads, glutes and core muscles. We Power Snatch not because it’s a cool movement when performed well but because of the power we create when doing it which in turn makes us more powerful people. 

Just like we vary movements to drive certain adaptation we also vary the weights. Going “heavy” is a prescription we use for this and going “heavy” is relative. When talking about lifting heavy the next question I get is what about technique and safety?

I’m glad you asked because going heavy doesn’t give you a license to deviate from good movement patterns in order to get more weight on the bar. In fact going heavy should draw more attention to the quality of your movement because the stakes are higher.

If you find yourself dodging the heavy days in favour of the light you’re doing yourself and your breadth of fitness a huge disservice. If your goal is a broad fitness base then the heavy days are just as important as the light days, just as the cardio is just as important as the weights in your general program. 

Next time you find yourself saying “I will just go light today” instead talk with your coach and work with them to give you a simpler or easier movement you can actually go heavy with. After all nearly everyone can push or pull a heavy sled around the room and if that’s what it needs to be for you to go heavy your coaches will be happy with that!  

Shaun Diachkoff

@shaundiachkoff