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January 22, 2019

004 | 3 Methods To Introduce “Heavy Lifting”

The FitsPRO Podcast episode four is for trainers and trainees alike.

If you’re into or have ever been into lifting weights, then you’ve likely had the desire to lift heavy.  You’ve seen a girl on insta woman-handle a barbell, or you have a client who finally made that transition from cardio bunny to the free-weights section and now it’s time. She’s ready to start moving some heavier weight around.

But let’s be honest. It can be scary to approach a heavy barbell with confidence. It’s not easy to keep your cool, and it takes TIME and practice.

We must make clear that lifting heavy is in fact a SKILL. You have to train your body (or your client’s body) to handle the stress of lifting heavy weights.

Today is the day I make this easier for you. #winning.

In this episode of The FitsPRO Podcast, I share my three favorite tactics, tips, and methods to getting a client both comfortable and physically prepared to begin lifting heavy.

The first of the three methods is known as WAVELOADING.

Ya girl is not the creator of this. But I also don’t know who is. So if YOU DO, puh-lease drop me a comment or email and I will give credit.

Waveloading is a great way to progressively load the body with heavier and heavier weight each phase. The lifter will experience more sets in heavier ranges each phase. It works like this.

Start at 10,8,6,10,8,6. for one phase (this could be 2-4 weeks)

Then drop main sets to 8,6,4,8,6,4

Then to 7,5,3,7,5,3




As far as loading goes, you want to keep weight ranges between first and last sets under 20 pounds for upper body and under 15 for upper body.

Note also that the second wave starts at the MIDDLE of the first phase. Take squats for example.

  • 10 reps @135
  • 8 reps @145
  • 6 reps @150
  • 10 reps @145
  • 8 reps @150
  • 6 reps @ 155


You can see that in the first set of waveloading, the only “heavy set” is going to be the 6. Both the weight and the number of “heavy sets” increases as the weeks and phases progress. The total volume decreases and the loads increase. The client or you, should be getting stronger + more comfortable being under heavier and heavier loads.

This is a great way to gradually introducing heavy lifts without just jumping into 1, 3, or even 5RMs.

Find out my other two methods and tips for introducing heavy lifting in today’s episode!


I use all of these methods within my programming. If you’re interested in either BBA or 1:1 services, please click-it-y-click the links below.

Look into 1:1 Training with Annie

Check out Built By Annie

If you like the podcast, please leave a five star rating + a review! That’s how other humans, just like you find The FitsPRO Podcast. And it’s precisely how my message spreads. Thanks boo.

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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