Why Yoga Isn’t Enough
This morning I was chatting with a long-time yoga teacher who has started coming to the Strength + Stretch classes more regularly. She was sharing that it's been a huge shift for her to go from thinking yoga could give her everything she needs, to realizing that she also needs strength training. Doing the strength work has been a gamer-changer for her -- she sees and feels the difference in her body.
This isn't a failure
It's not that yoga has failed us. It was never meant to be our only thing. I don't believe anything needs to be our only thing. Take walks, swim, go dancing... and train with weights. Each thing has its purpose (and one purpose can be simply for the joy of it).
Don't stop doing yoga
We KNOW yoga offers incredible benefits for flexibility, balance, mindfulness, and stress relief. But yoga simply can't provide the progressive resistance training required to build bone. Especially for women approaching or over 50 who are looking to prevent or reverse osteoporosis and osteopenia, yoga is not the answer. We need both yoga and intentional work with weights.
Are you in your 30s?
If yes, you are in a magical window where the benefits of strength training are maximized. In fact, getting started with strength work before your 40s and 50s will help you build a solid foundation as you approach the hormonal changes that are fast approaching. This is the time to start.
Over 40?
As any woman over 40 knows, we're dealing with declining estrogen, which directly impacts our bone density and muscle mass. We can lose up to 8% of our muscle mass per decade after 50, and our bones become more fragile without the protective effects of estrogen.
I'm a yogi through and through, which is a benefit because I bring my yoga foundation of intention, alignment and breath into every strength workout.
It doesn't need to be either/or.
That's why I'm offering a free online workshop this Saturday, August 30 on how to incorporate workouts with weights into your weekly physical activity.
In this workshop, you'll discover:
How to get started with strength training and why it's never too late
Why combining strength training with yoga isn't just beneficial—it's essential for women thriving through menopause and beyond
How to build the muscle mass and bone density your body needs during this life stage
Simple strength exercises that complement rather than compete with your yoga routine
How to do strength work in a way that is pelvic floor safe
And, yes, I'll be sharing and taking questions about The Mindful Muscle Club, because it's the PERFECT place to get started.
This isn't about becoming a bodybuilder or abandoning the practice you love. It's about creating a complete approach to movement, when your body needs targeted support that serves you now and for decades to come.
You'll leave with evidence-based strategies, renewed confidence in your body's capabilities, and a clear plan for building strength that honors both your yoga practice and your hormonal reality.
Ready for practical tools, renewed confidence, and a roadmap for integrating strength work that feels sustainable and joyful? Your bones, muscles, and future self will thank you.
With support, doing the thing you know your body needs, and having a good time. Join us!
This isn't "yoga with weights." These are straight up workouts. Share this email with anyone who might be interested.
The Mindful Muscle Club is a 3-month live online cohort for midlife and peri/post menopausal women who don’t love fitness environments but know they need to do strength work.
Michelle Marlahan is the founder of It's All Yoga, now a thriving online studio offering 10 live classes weekly and hundreds of recorded sessions ranging from 10-60 minutes. Her approach balances nervous system regulation with strength building specifically for women in their 40s-70s who value the privacy, autonomy and flexibility of virtual yoga practice. She also works privately with women who have pelvic pain, incontinence or prolapse to find balance and healing in the hips, low back and pelvic floor.