Why Women Should Embrace Strength Training with Experts Dr. Sarah Court and Laurel Beversdorf

What if strength training could revolutionize not just your fitness, but your entire approach to health and well-being? In this episode of the Heart and Bones podcast, Brea Johnson talks with Sarah Court and Laurel Beversdorf about strength training and its connection with yoga. Sarah is a physical therapist, and Laurel is a yoga teacher and personal trainer. They share their insights and experiences, providing valuable lessons for practitioners of all levels.

This blog provides an overview of their conversation and serves as an additional resource for those interested in learning from Sarah and Laurel or incorporating their insights into a personal practice. Don’t forget to listen to or watch the episode to get all the great information they offer!

Redefining Strength Training

If you ask someone what strength training is, likely they will say lifting weights. Which for many can make the whole endeavor daunting, or worse, inaccessible. Laurel offers a fresh perspective that strength training can be diverse and inclusive. "Strength training can mean anything—calisthenics, isometrics, resistance bands, or bodyweight exercises. It's about what challenges you and helps you grow," she says. This approach broadens the scope of fitness, allowing you to integrate strength training with yoga for a more comprehensive routine.

Women and Strength Training Myths

There's a common myth that lifting weights will make women bulky. Laurel addresses this directly, explaining that many women lift very light weights out of fear of becoming too muscular. "The type of weightlifting women do is often characterized by tiny little weights and nothing more than like five or ten pounds. We can start to shift the narrative and understand that women can lift heavy weights just like men," she asserts.

Lifting heavier weights doesn't automatically result in bulky muscles for women. The differences in hormone levels, particularly testosterone, mean that women typically do not build muscle mass as easily as men. Instead, women who engage in strength training tend to develop lean muscle, which contributes to a toned and defined physique.

Why Women Should Lift Heavy

Sarah explains why adding heavy lifting is crucial, especially for women. "From a medical, physiological standpoint, women need to do more heavy lifting," she says. This highlights the importance of integrating various forms of exercise, like strength training, to maintain bone density and overall health as you age.

Weight-bearing exercises help build and maintain bone density, which is crucial in reducing the risk of fractures and osteoporosis, especially post-menopause. "Weight-bearing exercises help build and maintain bone density, reducing the risk of fractures and osteoporosis," Sarah points out.

Mental Health and Strength Training

Now, if you're hesitant about lifting heavy but practice yoga for mental health benefits, you shouldn't brush off weight training! Lifting heavy weights has been shown to improve mood, increase self-esteem, and reduce anxiety and depression. "Engaging in strength training can improve your mood, increase self-esteem, and reduce anxiety and depression," Sarah adds. This holistic approach ensures that women not only stay physically strong but also mentally resilient.

Here’s how you can start integrating strength training with your yoga practice:

• Embrace Progressive Overload: Start with weights that feel challenging yet manageable and gradually increase the load as you get stronger. "Heavy is completely subjective. It's whatever is heavy for you. Heavy for one person might be ten pounds and heavy for another might be sixty pounds" — Sarah
• Start Small and Enjoy the Process: Laurel encourages embracing the process of getting stronger, even if it means starting small. "Strength training can be fun and joyful. It doesn't have to be this scary clunking weights in a gym with big dude types," she says.
• Incorporate Bodyweight Exercises: Start with exercises like squats, lunges, push-ups, and planks. These moves can be easily integrated into your yoga routine and help build foundational strength.
• Use Light Weights or Resistance Bands: Begin with light weights or resistance bands to add a bit of resistance to your movements. Gradually increase the resistance as you become more comfortable.
• Focus on Form: Proper form is crucial to prevent injuries and maximize benefits. Take the time to learn the correct techniques for each exercise. Consider seeking guidance from a coach or watching instructional videos.
• Combine Yoga and Strength Moves: Blend strength exercises into your yoga practice. For example, incorporate lunges or squats between yoga poses to keep your heart rate up and build strength.
• Set Realistic Goals: Set small, achievable goals for your strength training. Celebrate your progress, no matter how minor it seems. Consistency is key.

How to Make Strength Training Enjoyable and Accessible

Making strength training enjoyable and accessible can boost your confidence and fit seamlessly into your lifestyle. The more you enjoy something, the more likely you are to stick with it. Here are some tips:

• Find What You Enjoy: Experiment with different types of strength training to see what you enjoy most. Whether it’s using dumbbells, resistance bands, or bodyweight exercises, choose activities that you find fun and motivating.
• Create a Routine: Establish a regular workout routine that includes both yoga and strength training. Consistency will help you build strength and see progress over time.
• Stay Flexible: Be flexible with your routine and listen to your body. Some days you might feel more like doing yoga, while other days you might want to focus on strength training. It’s important to balance both according to how you feel.

About Laurel Beversdorf

Laurel Beversdorf, YACEP, E-RYT 500, is an international yoga educator and kettlebell specialist with an advanced certification from Living.Fit. Laurel is the creator of Yoga with Resistance Bands classes and trainings, Resistance Bands 101 with Yoga Journal, and Body of Knowledge anatomy and biomechanics workshops. She co-creates movement therapy tutorials with physical therapists and Pilates teachers for Movement Logic®.

Laurel also hosts weekly kettlebell and yoga classes in her virtual studio and has presented live yoga trainings and workshops at locations like Kripalu, YogaWorks, and studios all over the world. Her classes are multidisciplinary and blend strength training, rehabilitation practices, self-massage, and yoga. Laurel has written for Yoga Journal, Shut Up & Yoga, and the Tune Up Fitness blog. A Wisconsin native, she lives in NYC with her husband, daughter, and two cats.

About Dr. Sarah Court

Dr. Sarah Court is a Doctor of Physical Therapy, and provides in person and online sessions that blend her decades of yoga, Pilates, and physical therapy experience. She's a co-founder of Movement Logic®, a series of continuing education tutorials that help movement teachers understand how to work with challenging clients while staying within their scope of practice. She was diagnosed with breast cancer in 2021, and after her experience with surgery and chemotherapy, she created a FREE online video exercise series for people going through, or recovering from cancer treatment, that progresses from simple yoga to lifting weights. Sarah lives in Los Angeles, and you can find her at sarahcourtdpt.com or on Instagram at @sarahcourtdpt.