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If you love yoga but feel like you could use a little more strength, or if you’re all about lifting weights but struggle with mobility, combining yoga and strength training might just be the missing piece in your fitness routine. These two practices complement each other beautifully, giving you the best of both worlds: strength, flexibility, balance, and overall well-being. And the best part? Science backs it up!
Strength + Stretch = The Ultimate Combo
Strength training builds muscle, increases bone density, and boosts metabolism. Yoga improves flexibility, balance, and mental focus. Put them together, and you get a workout that makes you stronger, more mobile, and less prone to injury.
A study published in the Journal of Sports Science & Medicine found that adding yoga to a fitness routine improved strength, endurance, and flexibility in participants over 12 weeks. (source) That means you’re not just getting stronger—you’re also moving better and feeling better.
Injury Prevention and Recovery
Ever feel stiff after a tough strength session? Yoga can help with that! Strength training tightens muscles, which is great for power, but it can also limit mobility if you don’t stretch things out. Yoga helps keep muscles long and limber, reducing the risk of strains and improving recovery time.
In fact, a study on workplace fitness programs found that participants who combined yoga with resistance training reported fewer aches and pains, better flexibility, and an overall improvement in well-being. (source)
Mental and Emotional Benefits
Yoga is known for its calming effects, while strength training is great for boosting confidence and resilience. Together, they offer a well-rounded approach to mental health. Research from The BMJ shows that both yoga and resistance training can reduce symptoms of anxiety and depression, making them a powerful duo for mental well-being. (source)
How to Combine Yoga and Strength Training
You don’t have to choose between lifting weights and hitting the mat—here’s how to get the best of both:
Alternate days: Strength train 2–3 times a week and practice yoga on your off days from lifting.
Do yoga as a warm-up or cooldown: A short yoga session before or after lifting can enhance mobility and aid recovery.
Final Thoughts
If you’re looking for a way to feel strong, flexible, and balanced in both body and mind, blending yoga and strength training is the way to go. Science supports it, your body will thank you, and you’ll move through life feeling more powerful and at ease. So why choose just one when you can have the best of both? Join SHIFT Yoga & Strength and get the best of both worlds. Get stronger and move better by joining one of our yoga or strength training classes for women today.
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