Lifting Heavy is Kind of Boring (And That’s a Good Thing)
Let’s be real—lifting heavy weights sounds exciting in theory, but in practice? It’s kind of boring. And honestly? That’s exactly how it should be.
We live in a world that glorifies extreme workouts, sweat-drenched exhaustion, and viral PR attempts. But the real magic? It’s in the slow, steady, and intentional work that builds real strength over time.
This month, I’m focusing on finding joy in the simple, intentional practices that make us stronger—both physically and mentally. My approach to strength training is rooted in progressive overload, periodization, and mobility work—proven methods that are steady, sustainable, and, yes, a little boring. But boring doesn’t mean ineffective. In fact, it’s the secret sauce to long-term success.
Why Lifting Heavy Should Be Boring
The Science of Progressive Overload
Progressive overload is simple: It’s about gradually increasing the stress on your muscles, bones, and nervous system to create adaptation. It’s not about maxing out every week or chasing PRs at every session. It’s about small, consistent increases over time.
And that? It’s not always glamorous. You won’t always feel like you’re making massive leaps in progress. But when you stop chasing instant gratification, you start finding joy in the process of steady improvement.
The Role of Periodization
Periodization breaks training into structured phases of intensity, recovery, and adaptation. Some weeks, you push harder. Other weeks, you pull back. It’s all part of the bigger picture—making sure you’re progressing without burning out.
You won’t always be lifting your heaviest weights or feeling like a superhero. Some phases are about maintaining. Some are even about intentionally backing off. And that’s the beauty of it—it keeps you lifting for years, not just for the next few months.
The Boring (But Essential) Benefits of Lifting Heavy
Muscle Growth and Resilience
Lifting creates tiny tears in your muscles, and recovery makes them stronger. This process, called hypertrophy, isn’t flashy, but it’s how you build a body that can handle life’s demands. Strength isn’t just about gym PRs—it’s about resilience in daily life.
Stronger Connective Tissues
Tendons, ligaments, and bones adapt to heavier loads over time, reducing your risk of injury. These adaptations aren’t something you see in the mirror, but they’re the foundation of long-term strength.
Nervous System Efficiency
Your nervous system refines its communication with your muscles, making movements more powerful and precise. Over time, you become more efficient, requiring less effort for the same lifts. This efficiency translates beyond the gym, making daily activities easier.
How Mobility Makes Boring Lifting Better
The Role of Mobility in Strength Training
Mobility work isn’t flashy. No one brags about their daily hip openers or thoracic rotations. But mobility is what allows you to lift better, move better, and feel better.
It enhances joint health, improves movement quality, and supports recovery. It’s not about lifting heavier weights—it’s about moving better so you can lift heavier weights. And when you move well, the entire lifting process becomes more enjoyable and sustainable.
My Approach: Strength + Mobility = Unbeatable Results
I combine progressive overload with mobility work to create a balanced, fulfilling approach to fitness. It’s not about going hard every session—it’s about training smart, moving well, and keeping your body healthy so you can lift heavy for years to come.
Finding Joy in the Boring Stuff
The Challenge of Noticing What’s Good
It’s easy to focus on what’s not working in your fitness journey—the numbers that aren’t moving, the workouts that feel sluggish. But joy comes from noticing the small wins.
Did you show up today? Did you add a tiny bit more weight to the bar? Did you execute your reps with better form? Those are the victories that add up over time.
How to Embrace the Boring
Track Your Progress: Notice how far you’ve come, even if it’s just a 5-pound increase over months.
Focus on the Process: Find joy in the rhythm of your routine, not just the results.
Pair It with Joy: Listen to your favorite playlist, enjoy the quiet of the gym, or savor the post-workout endorphins.
Boring is Beautiful
Lifting heavy is kind of boring when done right. But that’s what makes it sustainable, effective, and joyful.
This month, embrace the boring. Celebrate the small wins. And if you need a little help finding joy, check out my Planning for Joy workbook in the MVMNT membership.
Because strength isn’t built in dramatic moments—it’s built in the quiet, consistent, and yes, boring ones. And that’s something to celebrate.
Quick Tips for Joyful Lifting
Focus on form, not just weight.
Celebrate small progressions.
Pair lifting with mobility work.
Track your wins, no matter how small.
Remember: Boring is sustainable, and sustainable is joyful.
