Lift Free And Diet Hard with Andrew Coates

#436 Shona Vertue - Are Yoga and Pilates Enough to Build Muscle, Bone, and Strength for Life?

Jan 22, 2026

Shona Vertue, a strength coach and yoga teacher, joins the conversation to dissect the nuances of yoga and Pilates. She shares her experience with David Beckham and explains how yoga transcends mere physicality, incorporating philosophy and stress management. Shona addresses common misconceptions about both practices, emphasizing that while they support health, they may not suffice for muscle and bone strength. She champions the importance of hybrid training and self-efficacy as keys to enhancing movement and overall well-being.

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ANECDOTE

David Beckham's Quick Win

Shona recalled David Beckham texting her that his back felt amazing after their first yoga session.
That immediate reduction in pain perception sparked his curiosity and continued practice.

INSIGHT

Yoga Extends Beyond Asanas

Yoga is more than physical postures; its philosophical system targets identity, thoughts, and stillness.
Shona argues Western yoga strips much of this, reducing its full potential for many people.

INSIGHT

Yoga Improves Nervous-System Flexibility

Yoga can increase nervous-system flexibility, improving the ability to both relax and mobilize when needed.
This doesn't mean a simple parasympathetic 'switch' but better coexistence and modulation of stress systems.

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Shona Vertue combines her background as a strength coach, yoga teacher, and psychology graduate to coach and educate people across the world.In this episode, Shona joins Andrew Coates to explore what yoga and Pilates actually are, what they do well, and where they may fall short if used as the only training method—especially as we age.This conversation moves beyond surface-level takes to examine strength, muscle, bone health, psychology, and self-efficacy, while also addressing common misconceptions and marketing narratives around yoga and Pilates.THIS EPISODE COVERS:How Shona helped David Beckham embrace yogaWhat yoga actually isThe different styles of yoga and how they differWhy yoga is far more than just physical movementThe potential benefits of incorporating yoga into your lifeCommon misconceptions about yoga and its benefitsWhether yoga or Pilates alone are enough to build muscle and strengthConsiderations for muscle, bone, and strength as we ageCommon misconceptions about PilatesPotential flaws in Pilates marketing and messagingWhy many people become too narrow in their training methodsHow to encourage devoted yoga or Pilates practitioners to add strength trainingWhat self-efficacy is and why Shona is so passionate about itAnd much moreInstagram: @shona_vertueCHAPTERS01:26 David Beckham and Yoga02:55 Understanding Yoga’s Benefits06:50 Different Styles of Yoga15:12 Challenges and Misconceptions17:33 Yoga and the Stress Response26:12 Men and Yoga28:27 The Value of Yoga in a Balanced Life30:10 Pilates: Misconceptions and Benefits35:13 Comparing Yoga, Pilates, and Weight Training42:31 The Importance of Self-Efficacy in Fitness49:42 Psychological Aspects of Fitness and Health54:53 Conclusion and ResourcesSUPPORT THE SHOWIf this episode expanded how you think about movement, training, and long-term health, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who believes one training method is “enough”FOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you