If lifting really heavy weights has always been the one gym activity that seemed too scary, intimidating, or intense for you, you’re not alone. I used to be a hardcore cardio person who was obsessed with running. It was all I knew how to do. But when I started my job as a certified personal trainer, I began to learn more about the benefits of strength training. My life hasn't been the same since.

Heavy lifting was intimidating to me at the beginning of my career. At the time, I was working as a personal trainer at Equinox, a luxury gym. There were several trainers who organized an employee workout group. During the sessions, they did basic barbell lifts: bench presses, dead lifts, squats. I was afraid to try any of it. I focused my workouts around cardio, and was genuinely afraid I would hurt myself with heavy weights.

But one day, inspired by how strong the other coaches looked during their workouts, I decided to get out of my comfort zone and throw myself out there. I dove into their program, surrounding myself with trainers who had more lifting knowledge than I did. These group workouts taught me how to properly strength train. And about three weeks in, I started to see what I was truly capable of. Committing to the training and starting to feel more confident made me so proud.

Ultimately, my biggest realization was that I was strong, and I could lift a lot more—and a lot heavier—than I thought possible.

Meet the expert: Lauren Kanski, is a Denver-based, NASM-certified personal trainer and nutrition coach. She is the Founding Senior Coach on the Ladder App and specializes in kettlebells. You can connect with her on Instagram (@lauren_kanski).

Now, as a long-time personal trainer and founding coach of a strength-training app called Ladder, I inspire women who don’t believe they can lift heavy. And trust me when I say there are still so many women out there who don't know what they're capable of, or have heard a lot of myths about strength training and lifting heavy. I've found the biggest barriers to overcome are the ones in your head, and the myths we believe.

So, on that note, let’s break down some misconceptions about lifting heavy weights so you can cut the excuses and get strong.

Myth: Women can’t lift really heavy weights.

I train lots of moms who are very hesitant to pick up anything above 20 to 25 pounds, thinking it will be too much for them. But I push back on that thought. “How much does your 7-year-old weigh?" I ask. "You lift them all the time, but you’re afraid to pick up a 40-pound barbell?”

Real-life examples can help women realize they actually lift *so* much heavier than they think they do on a daily basis. Once they understand that, I often see their confidence kick in.

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Lauren Kanski swings a kettlebell in the ’Women’s Health’ studio.
Philip Friedman

Myth: Lifting heavy is all about building big muscles.

Nope. Strength training isn't just about building your biceps and glutes. There are a *ton* of positive effects on your overall health, from improved glucose regulation (which gives you energy) to helping you fight off disease (skeletal muscles are actually part of the endocrine system!). Lifting heavy also boosts your metabolism, since muscles require so much energy, burning through calories during your workout and throughout the day. When you lift, your muscles are constantly working and then rebuilding themselves, like a machine.

Fun fact: Strength training is also great for women entering perimenopause and menopause, because it can help regulate hormones like estrogen and progesterone thanks to that skeletal muscle-endocrine system connection.

Myth: You can’t lift heavy while you’re pregnant.

Another false belief. There are actually hundreds of studies that show the benefits of training while pregnant, from protecting against lower back pain to helping you push through labor. And I'm living proof. (Note: It's always good to get the go-ahead from your doctor beforehand, though, especially if you're new to strength training.)

I'm currently pregnant with my first child, and I’m still lifting. The way I view it, I'm getting my body ready to give birth. I've never been through labor, but I've trained hundreds of women who have, and they all say childbirth is one of the hardest things a woman ever goes through. Your heart rate is up, you are undergoing severe contractions, your pelvic floor is literally being ripped apart.

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I’m training for that moment. I’m not trying to break any personal records with the weights I'm lifting right now, but I'm definitely working in a "maintenance phase" during my strength sessions. You really can continue to lift during your pregnancy, as long as your doc has given you the "okay" and it's comfortable. And you can stop when it’s not anymore.

Myth: Cardio and heavy lifting don’t mix well.

Another misconception. Strength training can actually improve your cardio performance. And on the flip side, cardio can enhance your strength sessions. A strong cardiovascular system improves the pliability of your blood vessels, which prevents heart attacks or strokes, and speeds up blood reaching your muscles, which helps you recover faster.

I generally do cardio two days per week, sometimes paired with a shorter strength session. On those days, I’ll either do some "conversational pace" cardio or another low-impact activity that helps me recover. That can mean walking on an incline or spinning. If I want higher intensity, I love the rower, because it works more muscles.

Myth: You have to lift heavy every day.

I’m all about easing into things, because it can prevent you from biting off more than you can chew and getting discouraged. I always suggest starting with two to three strength workouts a week, and prioritizing those sessions by not skipping them in your workout routine. (Even if it's tough!) As you stick to those workouts, you can slowly up the intensity, weight, and volume. Only after that do you start to add more strength workout days to your schedule.

But it's important to remember that the journey of health and fitness doesn't have to be perfect to work. Life is going to throw a lot of BS at you. If you can only show up 80 percent of the time, give it what you've got, and you'll be totally fine. If you commit to slowly working towards what you want, you're still going to hit your goals.

Women are stronger than they think, so don't let the myths dissuade you from lifting heavy and building the muscle you need. When it doubt, just remember how much you're already carrying...literally and metaphorically. These weights will pale in comparison.

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Lauren Kanski, CPT

Lauren Kanski is a NASM-certified personal trainer based in New York City. She's a trainer at Performix House and offers other private training around NYC; specializing in functional strength training, athletic conditioning and nutrition for weight loss. In her free time, you can find her traveling and brunching around the city!