Strength Beyond the YOGA Mat: Why Lifting Heavy Keeps Us Strong and Connected as We Age

As a yoga therapist, I've long understood the profound benefits of mindful movement for flexibility, balance, and inner peace. But increasingly, my understanding of well-being has expanded to encompass the undeniable power of strength. And when it comes to aging vibrantly and maintaining our vitality, particularly for women, lifting heavy isn't just an option – it's an essential ingredient for a strong body and a connected mind.

We often hear about the importance of cardiovascular exercise and flexibility as we age, and while these are undoubtedly crucial, we can't overlook the vital role of resistance training, specifically lifting weights that challenge us. I recently had the pleasure of meeting Dr. Vonda Wright, a leading orthopaedic surgeon and advocate for lifelong musculoskeletal health, at an event hosted by Dr. Suzanne Gilberg, author of Menopause Bootcamp and a renowned OB/GYN and menopause expert. Dr. Wright's work highlights how muscle mass and strength are key determinants of our functional independence and quality of life as we age. Losing muscle mass (sarcopenia) isn't an inevitable consequence of getting older; it's a process we can actively combat through consistent and challenging strength training. As Dr. Wright states, "We don't get old because we age. We get old because we stop moving." The Mel Robbins Podcast

Think about it: everyday activities like carrying groceries, getting up from a chair, and even opening a jar become easier and safer with adequate muscle strength. Lifting heavier weights, within safe and guided parameters, stimulates greater muscle protein synthesis, helping us build and maintain this crucial tissue.

Beyond Muscle: The Bone-Building Power of Load

But the benefits of lifting heavy go far beyond just muscle. Our bones, just like our muscles, respond to the stress we place upon them. Weight-bearing exercises, including lifting weights, are potent stimulators of bone density. This is particularly important for women as we are at higher risk of osteoporosis, especially after menopause. 

Emerging research also points to the effectiveness of Sprint Interval Training (SIT), even in modified forms, for improving bone health. While traditionally high-intensity, the principle of short bursts of effort followed by rest can be adapted to various fitness levels and can provide significant osteogenic (bone-building) benefits.

Furthermore, incorporating jump exercises (again, modified as needed for different abilities) provides the kind of impact that encourages bone growth. Think gentle bounces on the balls of your feet or small step-ups. These seemingly small actions can have a cumulative positive effect on bone mineral density over time.

A Critical Window: Supporting Strong Bones in Adolescent Girls

As we champion strength training for ourselves, we must also be acutely aware of the critical window for bone health in the young women in our lives. The period between 8 and 15 years old is a crucial time for laying down peak bone mass. Encouraging age-appropriate weight-bearing activities and resistance exercises during this phase can have lifelong benefits, setting them up with a stronger skeletal foundation to draw upon as they age. Let's empower our daughters, nieces, and young friends to embrace their strength early on.

The Yoga Therapist's Lens: Connecting Body and Mind in Strength

As a yoga therapist, my approach to strength training is rooted in the same principles of mindful awareness and body connection that guide my yoga practice. It's not just about mindlessly lifting a weight; it's about:

• Proprioception: Paying attention to how your body moves, engaging the correct muscles, and maintaining proper form.

• Interoception: Tuning into the sensations within your body – the feeling of your muscles working, the stability in your joints.

• Mindful Breathing: Coordinating your breath with your movements to enhance stability and power.

This mindful approach not only makes strength training safer and more effective but also fosters a deeper connection with our physical selves. It moves beyond the purely physical benefits and cultivates a sense of empowerment and body awareness that resonates throughout our lives.

Lifting heavy as we age isn't about becoming a bodybuilder; it's about investing in our long-term health, maintaining our independence, and fostering a stronger, more resilient body and mind. It's about feeling capable, confident, and deeply connected to the incredible vessel that carries us through life. So, let's step off the yoga mat and into the weight room, mindfully and with intention, and embrace the strength within.