STRENGTH IS ESSENTIAL: Why Everyone Needs to Lift, with Dr. Sarah Court

STRENGTH IS ESSENTIAL: Why Everyone Needs to Lift, with Dr. Sarah Court

The Verse Team recently visited with Dr. Sarah Court, a doctor of physical therapy, a movement educator, and a passionate advocate for helping women get stronger—physically and mentally. Dr. Sarah Court is on a mission to change the long-standing myths that lifting heavy weights will make them bulky, that the free weights area is for men, or that strength training is unsafe. The reality? Strength training is one of the most important things women can do for their health, confidence, and quality of life.

Why Strength Training Is Non-Negotiable

Strength training isn’t just about aesthetics—it’s about building a stronger, healthier body for all aspects of life. And for women, the benefits are both powerful and well-documented:

• Bone Health: Women face a higher risk of osteoporosis, particularly after menopause. Resistance training helps stimulate bone growth, increasing density and reducing fracture risk.
• Preserving Muscle: Without intervention, women begin to lose muscle mass in their 30s—a process called sarcopenia. Strength training helps preserve and rebuild muscle, which is critical for maintaining strength, metabolism, and independence as we age.
• Metabolic Support: Lifting weights boosts resting metabolic rate and improves insulin sensitivity, helping to manage weight and lower the risk of type 2 diabetes.
• Joint Stability: Strong muscles support joints and help prevent injuries, especially important for women with joint instability or hypermobility.
• Mental Resilience: The psychological benefits of lifting are just as powerful as the physical ones. Strength training can improve mood, reduce anxiety, and build lasting confidence.

Confidence Is Stronger Than Muscle

Dr. Sarah has seen it again and again in her patients and even in her own life: lifting weights imparts a deeper sense of confidence. Whether it’s the post-workout swagger she feels herself (“nobody's gonna mess with me today!”) or the newfound courage her mom experiences taking the dog out at night, strength training enhances more than muscle—it empowers your entire mindset.

“After a good lifting session, you walk out with this feeling of capability that carries over into every part of your life,” she says.

Building Practical Power for Daily Life

Squats and overhead presses aren’t just for athletes; they directly translate to real-world strength. As Dr. Sarah explains, everyday actions—like standing up from a chair (that's a squat!) or lifting a carry-on bag into the overhead bin (that's an overhead press!)—become easier and safer as you build what we call functional strength. This is the kind of strength that, little by little, leads to big improvements in your quality of life.

Smashing the “Bulky” Stereotype

The myth that lifting weights will make women “too bulky” is persistent, but Dr. Sarah’s take is refreshingly honest: most women will never bulk up overnight, no matter how hard they try. In fact, building significant muscle takes dedicated focus and  effort. Instead of fearing “bulk,” Dr. Sarah champions the idea of embracing the muscle you develop. It’s time to shift from fear-mongering to celebrating strength.

“Building significant muscle takes time, effort, and genetics,” she explains. “For most women, lifting weights will create a leaner, stronger physique—not bulk.”

Representation Matters

When women see other women confidently lifting barbells, the gym becomes a much more inviting space. Dr. Sarah is noticing more women stepping up to the bar, making it easier for others to follow. It takes courage to be the first, but each new lifter paves the way for those who come after.

Strength for Every Stage of Life

Strength training isn’t just for the young. In fact, it becomes even more important as we age.  Dr. Sarah works with many women in their 50s, 60s, and beyond who are building strength for the first time. The payoff is enormous: 

• Better balance
• Improved joint stability
• Less pain
• Greater independence

As she puts it, “Getting as strong as you possibly can is honestly, like, the best thing you can do.”

Making Workouts Accessible Anywhere

Dr. Sarah appreciates the ability to train clients in a variety of spaces,  allowing them to lift safely and confidently even when working out solo. With innovations in home workout equipment—like portable, foldable squat racks, such as the Verse Agile Rack and adjustable dumbbells—strength training is becoming more accessible than ever. 

Dr. Sarah emphasizes that it’s not about where you lift—it’s about committing to the process and embracing strength as a lifelong pursuit.

The Ripple Effect of Strength

Ultimately, lifting weights goes far beyond physical fitness. It builds resilience, self-efficacy, and a mindset of capability that impacts every aspect of life.

As more women embrace heavy lifting and reject outdated myths, they’re not only transforming their own bodies and minds—they’re changing the face of fitness, inspiring others to join in, and raising the bar (sometimes literally!) for what’s possible.

So grab those weights—your strongest, most empowered self is waiting!

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Watch this video with Dr. Sarah, where she talks about the 3 Weight Lifting Myths Women STILL Believe.