Before we get into today's episode, if you want to actually improve your body composition

and are sick of random workouts that just wear you down and burn you out, that's exactly

why I build EVLO.

EVLO is science back strength training designed to help you build muscle, improve body

composition, and feel better in your body without beating yourself up or living in the gym.

You can try EVLO now for two weeks free if you visit evelofitness.com. Welcome to Fitness Rewired on the Dr. Shannon Show,

a nine episode capsule designed to close the gap between fitness culture and exercise science

so you can see higher return on your effort and finally feel like you're doing enough.

Many fitness beliefs come from marketing and tradition and don't align with current evidence.

When you learn the truth, you can rewire your thoughts around fitness.

That shift leads to higher quality actions, better results, and health you can actually sustain.

I'm your host, Shannon Ritchie.

Welcome to the show.

Heavy lifting.

I will keep this episode really brief, but hopefully it's empowering because you might

have seen experts saying that heavy lifting is the only way.

But if that's not something you want to do, this episode is for you. I want to

explain what the science currently shows about how heavy you have to lift to build muscle and

strength. And to be clear, this information applies to both men and women of all ages, including

women in pari and postmenopause. Women are getting told that they have to do heavy squats

and heavy deadlifts and heavy presses to see muscle growth and strength. And that certainly works,

but it's not the only way. Not enough women are lifting weights. So we need to give them the

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