This is how to BEGIN building strength
"Muscle is the organ of longevity."
– Dr. Gabrielle Lyons
38. That was the year it hit me. I was doing all the "right" things - yoga, walking, eating well - but my muscle was diminishing. I could see it. I could feel it. And I knew why it was happening.
Here are some unfortunate truths:
After age 30, you lose muscle at around 3-5% per decade.
Bone density starts to decrease too and almost 20% of women over 50 have osteoporosis.
There is one proven intervention: strength training.
Despite knowing all of this, there was not enough willpower in the world to get me to the gym. So I started doing what I could, in a place I know and love: my yoga mat.
At first it was more Utkatasana, Salabhasana, and Warrior III. Then I started playing with resistance bands. That's when I noticed a real difference.
The bands get all the stabilizer muscles going. So you get stronger where you need it most- around your joints. For example, as my glutes got stronger, my lower back got stable. With the band around my forearms, my elbows stopped aching. And the band on my lower legs (finally!) consistently engaged my hamstrings. Eventually, students convinced me to teach them what I was doing and they experienced breakthroughs too.
I put together our favorites in a free PDF guide: 9 Ways to Build Strength on Your Yoga Mat.
If you know you need to build strength but loathe the gym...
If you've tried strength training but find it boring, intimidating, or like you're on the verge of injury...
if you're committed to staying healthy and mobile your whole life...
Try this.
Inside, you'll find 9 movements that are science-backed and yoga-inspired. Simple, easy-to-follow instructions. And extra resources like a video series to see the movements in action.
Now, you've probably heard that you need to lift heavy. But if you're like me, that's scary, intimidating, and will keep you from starting.
This is a safe, sustainable beginning. You only need your yoga mat, a band, and a plan. The guide is your plan. Go get it here.
May your practice have longevity,
Alison
