The Excuses Keeping Women Out of the Weight Room with Alysa Horn of the Sweat Lab

The Excuses Keeping Women Out of the Weight Room with Alysa Horn of the Sweat Lab

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 [https://www.makeyourselfak.com/] Instagram: @thesweatlabak [https://www.instagram.com/thesweatlabak] Connect with Ascent Health & Performance: Website: https://www.ascentak.com [https://www.ascentak.com/] Instagram: @ascenthealth_ak [https://www.instagram.com/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.

Strength, Self-Trust & a Better Relationship with Exercise with Gwen Swanson

Exercise shouldn't be punishment—it should be something that helps you feel stronger, more confident, and more at home in your body. In this episode of On The Ascent: Health, Dr. Laura Peterson Wright sits down with Gwen Swanson, movement coach and founder of Mind + Muscle, to discuss how women can build a healthier relationship with exercise—one focused on strength, confidence, and longevity rather than guilt or chasing a certain body size. They cover: * Why women should strength train at every age * How to build a healthier relationship with exercise * Moving beyond diet culture and exercising to "get skinny" * The benefits of strength training for longevity, bone health, and everyday life * Why mobility, foam rolling, and walking still matter * How to know if you're lifting enough weight * The difference between discomfort, soreness, and pain * Recovery and why getting stronger happens between workouts * Why form matters—but perfection isn't the goal * Building confidence and self-trust through movement * Simple ways to create an effective full-body workout * How to stay motivated when you don't feel like exercising * Why movement should be a lifelong practice, not a 12-week challenge This episode is for women who: * Feel intimidated by lifting weights * Have struggled with consistency or motivation * Want to build strength without obsessing over the scale * Are looking for a sustainable approach to fitness * Want to feel stronger, more capable, and more confident in their bodies Whether you're just getting started or have been exercising for years, this conversation offers practical advice and a refreshing perspective on making movement something you enjoy—not something you have to endure. Connect with Gwen & Mind + Muscle Website: https://mindmuscleak.com [https://mindmuscleak.com/] https://app.arketa.co/mindmuscle Instagram: @gwendianne [https://www.instagram.com/gwendianne] On The Ascent: Health is produced by Ascent Health & Performance in Anchorage, Alaska—a clinic dedicated to helping people stay strong, active, and adventurous for life. Connect with Dr. Laura & Ascent Health & Performance Website: https://ascentak.com [https://ascentak.com/] Podcast: https://ascentak.com/podcast [https://ascentak.com/podcast] Instagram: @ascenthealth_ak

Lift Weights, Live Better: Strength Training for Women with Samantha Fox, DPT

Strength training might be one of the most powerful tools we have for long-term health—yet it’s still one of the most overlooked. In this episode, Dr. Laura is joined by Dr. Samantha Fox, Doctor of Physical Therapy and founder of Breakout PT & Wellness, to break down why resistance training matters and how it supports everything from injury prevention to longevity. We talk about what strength training actually is (and isn’t), why it’s especially important for women as we age, and how building muscle impacts your body on a cellular level—not just how you look, but how you function. This conversation is for anyone who wants to stay active, strong, and capable for the long run—whether that means hiking, skiing, lifting your kids, or simply moving through life with confidence. 💪 Join Us: Ladies Learn to LiftWant to learn how to strength train in a supportive, hands-on environment? We’re hosting a Ladies Learn to Lift workshop + series at Ascent Health & Performance to teach you the fundamentals of lifting with confidence. 👉 https://ascentak.com/ladies-learn-to-lift/ [https://ascentak.com/ladies-learn-to-lift/] In this episode, we cover: * What counts as resistance training (and how it differs from cardio) * Why strength training is critical for injury prevention * The connection between muscle, metabolism, and bone density * Mental health benefits and building confidence through strength * Why women are unlikely to “bulk up” * How much strength training you actually need (hint: it’s doable) * Common mistakes people make when starting * Practical ways to start—even if you don’t have a gym It doesn’t matter what you’ve done in the past—what matters is that you start now. Strength training helps you build a body that supports the life you want to live. Connect with Samantha Fox, DPT & Breakout PT & Wellness Instagram: @BreakoutPTandWellness [https://www.instagram.com/breakoutptandwellness/] Website: BreakoutPTandWellness.com [https://www.breakoutptandwellness.com/] On The Ascent: Health is produced by Ascent Health & Performance in Anchorage, Alaska — a clinic dedicated to helping people stay strong, active, and adventurous for life. Connect with Dr. Laura & Ascent Health & Performance Website: ⁠⁠https://ascentak.com/⁠⁠ [https://ascentak.com/] Podcast : ⁠⁠ascentak.com/podcast⁠⁠ [https://ascentak.com/podcast/] Instagram: ⁠⁠@ascenthealth_ak⁠ [https://www.instagram.com/ascenthealth_ak/]

Weight Resistance: Why Fat Loss Gets Harder With Age—and How to Support Metabolic Health with EB Osara

If you’re exercising, eating well, and doing everything you know to do—but your body composition still isn’t changing—this episode is for you. In this conversation, Dr. Laura Peterson Wright sits down with EB, an integrative nurse practitioner at Eden Health Alaska, to unpack what’s often called weight resistance—and why fat loss becomes harder with age, stress, hormonal shifts, and metabolic changes. Rather than focusing on the number on the scale, this episode dives into body composition, energy, and longevity. We explore how sleep, insulin resistance, cortisol, gut health, and hormonal balance all interact—and why tools like intermittent fasting can be powerful or counterproductive depending on timing, stress levels, and where you are in life. You’ll learn: * What weight resistance really is and why “doing everything right” may no longer work * How chronic stress, poor sleep, and insulin resistance stall fat loss * Why intermittent fasting isn’t one-size-fits-all—especially for women * How cortisol and thyroid function influence metabolism and energy * The role of gut health and cravings in body composition * Simple, sustainable habits that actually support metabolic health This episode is about working with your physiology—not fighting it—and building strength, resilience, and long-term health. Connect with EB Osara, Integrative Nurse Practitioner 🌐 Website: https://www.edenhealthak.com [https://www.edenhealthak.com/] 📸 Instagram: @eden_health_ak 📞 Office: 907-302-3006 Connect With Us: On the Ascent: Health is brought to you by Ascent Health & Performance — a multidisciplinary clinic in Anchorage, Alaska offering chiropractic care, physical therapy, shockwave therapy, personal training, and small-group fitness. 🌐 ⁠https://www.ascenthealthak.com⁠ [https://www.ascenthealthak.com/] 📸 Instagram: @ascenthealth_ak

Why Your Energy, Mood, and Workouts Change Day to Day & How to Work with Your Cycle with Anne McLeary

Most women were never taught how their menstrual cycle actually works — or how deeply it affects energy, mood, stress tolerance, workouts, and overall health. In this episode of On The Ascent: Health, Dr. Laura Peterson Wright is joined by functional hormone specialist Anne McLeary for a practical, eye-opening conversation about hormones, stress, and learning to work with your cycle instead of constantly pushing through it. Anne explains why so many women experience heavy or painful periods, PMS, irregular cycles, or burnout, and how modern stress, blood sugar dysregulation, and environmental toxins can disrupt ovulation and hormone balance. We break down the four phases of the menstrual cycle in a simple, approachable way and discuss how energy, motivation, and resilience naturally change throughout the month. This episode also covers: * Why ovulation quality matters — even if you’re not trying to conceive * The connection between stress, estrogen dominance, and progesterone * What cycle syncing actually means for workouts, nutrition, sleep, and social plans * Why symptoms like PMS and extreme fatigue aren’t “just normal” * Simple, actionable steps women can take right now to better support their hormones * How understanding your cycle now can support a healthier transition into menopause Workshop Anne McLeary will be hosting an in-person women’s hormone workshop at Ascent Health & Performance on February 3rd at 6:00 PM, where she’ll dive deeper into understanding your menstrual cycle and supporting hormone balance naturally. 🔗 Learn more and register here: https://ascentak.com/workshop-womens-hormones/ [https://ascentak.com/workshop-womens-hormones/] Connect Anne McLeary Instagram: @mcleary.anne Website: https://www.annemcleary.com [https://www.annemcleary.com/] Ascent Health & Performance Instagram: @ascenthealth_ak Website: https://www.ascentak.com [https://www.ascentak.com/] About the Podcast: On The Ascent: Health explores evidence-based conversations around women’s health, performance, longevity, and living well — hosted by Dr. Laura Peterson Wright of Ascent Health & Performance in Anchorage, Alaska. If you enjoyed this episode, please subscribe, share it with a friend, and leave a review — it helps more people discover the show.