In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest.

We’ll cover everything from movement mastery to how many days a week you actually need to train, and why heavy lifting isn’t just safe, but essential for long-term performance, injury prevention, and metabolic health.

To close, we shift into a 10-minute mini mindset reset on creating a training routine you’ll actually stick with. You’ll walk away with tangible mindset tools, flexible structure, and habits that keep you showing up, even when life gets messy.

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@melissa_kendter

- A 2014 systematic review and meta-analysis in the British Journal of Sports Medicine

- The LIFTMOR trial (2017)

- https://pubmed.ncbi.nlm.nih.gov/24100287/

- https://pubmed.ncbi.nlm.nih.gov/30131332/