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Common Questions We’re Asked as Strength Training Experts With a Yoga Focus!

jenni rawlings and travis pollen, creators of Strength for Yoga

As a longtime yoga practitioner, do you have questions about strength training?

We've got you covered!

Below are the questions we receive most often from our yoga-based community. We'll get you up to speed on everything you need to know!

Question #1: Can I strength train with my bodyweight only?

Many yogis wonder about this because their preferred activity (yoga!) is a bodyweight practice.

Our answer is… yes and no.

There are certainly an abundance of potent bodyweight strength exercises. 💪

But there are also a number of important movement patterns that are impossible to train without equipment like weights or resistance bands.

So can you strength train using bodyweight? Yes, absolutely!

But can you build well-rounded, full-body strength in all movement patterns using only bodyweight? Unfortunately, no. If full-body strength is your goal, we recommend at least some equipment.

Question #2: What equipment do I need to strength train at home?

You honestly don’t need much!

For well-rounded strength training, all you really need are two weights of different sizes and one resistance band – especially if you’re new. (As yogis who are used to using common yoga props like blocks and straps, adding a couple more props like this to our repertoire is no big deal!)

As you gain strength and experience over time, you’ll probably benefit from adding more weights, resistance bands, and perhaps a doorway pull-up bar (!) to your “prop” collection.

Question #3: Will strength training make me “tight”?

This is definitely a common concern for yogis, whose main activity involves many flexibility-oriented moves.

Thankfully, though, the exercise science research is clear: strength training – especially through full ranges of motion – increases (not decreases!) flexibility.

In fact, full-range strength training has been shown to increase flexibility as effectively as passive stretching does. (Contrary to popular belief, we know!) (Alizadeh et al., 2022)

So not only does strength training not make you tight, but it can actually improve your flexibility, which will directly benefit your yoga practice!

Question #4: I’m 60+ years old. Is it too late for me to start strength training?

We’re happy to report that it is literally never too late to start strength training!

Decades of exercise science research has established that strength training increases strength, muscle, and function in older adults. This holds true even for very elderly individuals (85+)! (Marcuza-Nassr et al., 2023)

The sooner you start strength training, the sooner you'll experience the myriad benefits it has to offer your body (and your life)!

Question #5: Does strength training have actual health benefits?

Absolutely! Despite societal stereotypes that the only reason to strength train is to look like a bodybuilder 😛, we can reap an abundance of important health benefits from strength training.

For example, a regular strength training practice...

reduces the risk of all-cause mortality (Ji et al., 2024)
reduces the risk of cardiovascular disease (Ji et al., 2024)
reduces the risk of cognitive decline (Cui et al., 2021)
improves bone density (Hong & Kim, 2018)
improves the ability to maintain quality of life, function, and independence as we age

This is why the CDC officially recommends that all healthy adults “should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.”

Question #6: I want to start strength training, in addition to my yoga practice. Where can I start?

To get started with strength training, you could head to your local gym and hire a personal trainer – at least for a few sessions until you start getting the hang of performing the exercises and putting a workout together.

Orrrr... if you'd like a solution that's specifically designed for yoga practitioners – and that takes their general strengths, weaknesses, and movement vocabulary into account – you can try out our Strength for Yoga Remote Group Training program!

What is Remote Group Training?

A one-of-a-kind, yoga-specific strength training program
Created by a yoga teacher (Jenni Rawlings) and an Exercise Science professor (Travis Pollen, PhD)
Full body workouts with rotating monthly yoga and strength themes
Train at home or in the gym
Suitable for training at home or in the gym, with options for 2 or 3 days/week
Community connection, Q&A, & form feedback via an exclusive forum