Studio Fit Chicago

Are you lifting heavy enough in the gym?

This topic gets discussed A LOT because…well…heavy is a relative term. What’s heavy for you may not be heavy for me, and vice versa.

A simple rule of thumb is the last 2-3 reps of an exercise should be significantly slower reps. You don’t need to lift to failure (1-3 reps left)

Your weight and reps should be challenging in your last 2-3 reps if not: you need more reps/weight depending on your goals.

If you aren’t lifting heavy enough with progressive overload: it will be difficult to gain muscle mass over time especially if you’re 30+ since you’re losing muscle at a rate of 3-8%

Feel free to leave your questions in the comments below 👇🏽

*t

Cardio isn’t the enemy. Here’s what it actually does for you. 👇

We see women ditch cardio the second they start lifting.
Big mistake.
Here’s what consistent cardio actually does for your body:
❤️ Strengthens your heart and lungs
🔥 Boosts your metabolism between sessions
😴 Improves your sleep quality
🧠 Sharpens your focus and lifts your mood
⚡ Gives you the energy to show up stronger every workout
Cardio and strength training aren’t competing. They’re a team.
The women getting the best results here at Studio Fit Chicago? They do both.
Ready to build a plan that works FOR your body — not against it?
Book your complimentary Get Fit Intro Assessment at the link in our bio. 💜

♻️ Repost for the woman still thinking she has to choose one or the other.

Are you a cardio lover, a lifter, or both? Tell us below 👇🏽

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Heart disease is the number one killer of women.

Not breast cancer. Heart disease.

And most women don’t see it coming-because the warning signs in women are still widely missed and misdiagnosed.

Here’s what changes everything: estrogen declines in your 40s, and with it goes a lot of your heart’s natural protection. Your cardiovascular risk rises sharply, and most women have no idea.

This is why cardio is non-negotiable.

It strengthens your heart. Lowers your blood pressure. Improves your cholesterol. Reduces inflammation in your arteries.

30 minutes, 5 days a week. That’s it.

Your heart has kept you going every single day. Start giving it what it needs.

👋 Perimenopausal ladies: Do you know the 5 habits you need to focus on?

1️⃣Fitness: resistance training 2-3x weekly and 150 min cardio/plyometrics specifically for bone density
2️⃣Nutrition: eating .5-.7 grams of protein per lb of desired body weight, 30-35g of protein daily and less than 25g of additional sugar
3️⃣Sleep/recovery- getting 7+ hours of sleep in a cool dark room with no screens AND proper recovery between training (getting a is very helpful)
4️⃣ Hydration- are you properly hydrated drinking 8 cups of water daily and eating enough fruits/veggies
5️⃣ Stress- we all need stress, yet how we handle our day to day stress matters. Breathwork, meditation, and movement all help.

👀 These are general guidelines, so please be sure you work with certified professionals to focus on your personalized needs. HRT can also be very beneficial. The basics still matter- ALWAYS