Will lifting weights make me bulky? How heavy is "heavy enough?" And what's really keeping so many women from strength training?

In this episode of On the Ascent Health, Dr. Laura Wright sits down with Alysa Horn, strength and conditioning specialist, basketball development coach, and owner of The Sweat Lab in Anchorage, Alaska.

Together, they unpack the biggest myths surrounding women's strength training—from the fear of getting bulky to the misconception that lifting heavy is only for athletes. Alysa shares why building muscle is one of the best investments women can make for their long-term health, how to train for longevity instead of exhaustion, and why consistency beats perfection every time.

Whether you've never stepped foot in a weight room or you've been lifting for years, this conversation will leave you feeling empowered to train with confidence.

In this episode:

• Why every woman should strength train

• The difference between resistance training, weight training, powerlifting, and Olympic lifting

• Why lifting heavy doesn't make most women "bulky"

• Strength vs. power—and why both matter as we age

• How muscle supports metabolism, bone density, and longevity

• Finding the right balance between consistency and intensity

• Why recovery and sleep are just as important as your workouts

• How community helps people stay consistent with exercise

• Alysa's personal journey from a herniated disc to lifting heavy again

• The biggest excuses keeping women out of the weight room—and how to overcome them

  
  

  
  

Timestamps:

00:00 – Meet Alysa Horn and The Sweat Lab

02:00 – Resistance training vs. weightlifting vs. CrossFit

07:30 – How The Sweat Lab differs from a traditional CrossFit gym

11:45 – Should women lift heavy?

15:30 – The myth of "bulking up"

20:15 – Strength, power, and why they matter for longevity

24:00 – Preventing injuries and learning proper technique

28:30 – Community, accountability, and staying consistent

31:45 – Alysa's back injury changed her perspective on lifting

34:15 – The biggest excuses holding women back

36:00 – Recovery, sleep, and building sustainable fitness habits

Connect with Alysa Horn:The Sweat Lab – Anchorage, Alaska

Website: https://www.makeyourselfak.com

Instagram: @thesweatlabak

Connect with Ascent Health & Performance:

Website: https://www.ascentak.com

Instagram: @ascenthealth_ak

If this episode encouraged you, share it with a friend who has been curious about strength training. And if you enjoy the podcast, leaving a rating or review helps more people discover conversations that empower them to move, feel, and live better.