Yoga will always be one of my favorite movement modalities. Nothing will match the comfort of moving my body through shapes on my yoga mat and sitting with my breath.

However, as I age, I find myself focusing more on intentional strength and resistance training. At one point in my life I would lift heavy weights and push myself through various cardio exercises because I wanted my body to look a certain way. Now I lift heavy weights and run because I want to be able to move well as I age.

I don’t care about having six-pack abs, I’m not interested in toning my arms for esthetic reasons, and I’ve come to terms with the cellulite on my legs.

Now I’m focused on creating a future where I carry my own groceries into my house, walk my dogs in the winter, recover and get myself off the ground when I fall, and continue to enjoy all the things I enjoy in life as I age without assistance from something or someone else.

Sure, my yoga practice will absolutely support me as I get older and the body requires load and resistance in order to maintain muscle mass which is essential to moving well.

According to the National Institute of Health, Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This involuntary loss of muscle mass, strength, and function is a fundamental cause of and contributor to disability in older people. If that doesn’t inspire you to pick up a dumbbell or resistance band then I don’t know what will.

As a kid, I remember watching a nationally televised afternoon talk show. The hosts were working out with a celebrity fitness trainer and she said something along the lines of, “Women should not lift anything heavier than a gallon of milk.” I, along with many female viewers, became entrenched in the theory that women should not lift heavy weights and should focus on lifting light weights in order to tone our bodies. At a young age I was using small hand weights and following exercise videos that were all about slimming down, tightening my abs, and getting buns of steel.

Of course, I now know better.

Although I will cheer on anyone who lifts any amount of weight, I will enthusiastically nudge people - especially women - to lift heavy weight. Lifting heavy weights is a good thing! Heavy weights can:

increase bone density
improve mobility
increase metabolism
support balance and coordination
and so much more!

After years of practicing yoga, I realized I was developing a lot of injuries from my practice. My hamstrings were always in pain and I’d periodically experience limitations in my shoulder range of motion. Turns out my emphasis on flexibility was doing a number on my body. Initially I thought I just needed to rest in order to heal my injuries, but even after taking many weeks off from my practice I found that I was still in pain. Some very smart teachers and coaches helped me realize something important was missing in my movement practice: Heavy weights!

I’m definitely not saying that weight and resistance training is going to cure all ailments. And I’m not saying it’s the key to staying young forever. But I am saying that most people can benefit from some type of intentional resistance training.

Many people are drawn to the practice of yoga because of how it makes them feel physically. Why not add in some weights to your weekly routine and see how it makes you feel?

Because I always want folks to receive smart guidance from trained professionals: If you’re new to weight and resistance training, please seek out a reliable personal trainer. Reach out if you’re looking for resources! 🙂