The Journal
Yoga and Strength Training: How They Fit Together
Do yoga or lift weights? You don't have to choose. What each does well, where they overlap, and a weekly plan that combines both.
In many Indian homes, yoga is the default form of exercise. Parents do it, grandparents do it, and morning TV is full of it. Then someone younger joins a gym and the debate starts: is yoga enough, or do you need weights?
The honest answer is that they do different jobs, and they work very well together.
What yoga does well
Flexibility and mobility. Regular practice tends to improve range of motion in hips, hamstrings and the spine.
Balance. Standing poses train balance, which matters more as we age.
Stress and breathing. Pranayama and slow practice may help lower stress and blood pressure. Several trials, including Indian ones, suggest yoga may support blood pressure and blood sugar control.
Body awareness. You learn to notice how you move and where you're stiff.
Where yoga falls short
Most yoga styles don't load the muscles heavily enough or progressively enough to build much strength or muscle over time, especially in the legs and back. Some poses, like chaturanga or chair pose, are hard work, but there's no easy way to add load week after week the way you can with weights.
Muscle matters for blood sugar, bone strength and staying independent as you age. Indians tend to have lower muscle mass for their weight, so strength training is particularly useful.
Where strength training falls short
Lifting builds strength and muscle, but people who only lift can end up stiff, with tight hips and shoulders. That limits how well they can squat, reach overhead or move day to day.
How they help each other
Yoga's mobility can help you squat deeper and lift with better form.
Strength can make yoga poses more stable and controlled.
Yoga's breathing and slower pace work well on recovery days.
A sample weekly plan
Monday: strength — squats, push-ups, rows, bridges, plank (30 min)
Tuesday: yoga — 30 to 40 minutes, including sun salutations and hip openers
Wednesday: brisk walk or easy cardio
Thursday: strength — lunges, deadlifts or backpack deadlifts, overhead press, side plank
Friday: yoga with pranayama, gentler practice
Saturday: longer walk, run or sport
Sunday: rest or light stretching
If time is tight, add 10 minutes of yoga after each strength session as your cool-down.
A few practical tips
Don't do intense hot yoga or long deep stretching right before heavy lifting. Keep it for after or a different day.
Learn yoga from a qualified teacher, at least at first, especially if you have back or knee issues.
Some poses, like headstands and deep backbends, aren't for everyone. Skip what hurts.
For strength, focus on getting slowly stronger each month.
The short version
Yoga keeps you mobile and calm. Strength training keeps you strong. Two days of each a week, with walking in between, is a well-rounded plan that suits most Indian schedules.
This article is for general information only and is not medical advice. Speak to your doctor before starting a new exercise routine or supplement, especially if you are pregnant, on medication, have a heart, joint or blood pressure condition, or are managing any other health issue.
References
Cramer H, et al. Effect of yoga on cardiovascular disease risk factors: a systematic review and meta-analysis. Int J Cardiol. 2014.
Thind H, et al. The effects of yoga among adults with type 2 diabetes: a systematic review and meta-analysis. Prev Med. 2017.
Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012.
World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.