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Yoga vs Strength Training

Updated on October 3, 2014
This body was created by a good strength training program. She does not practice yoga.
This body was created by a good strength training program. She does not practice yoga.


There is a lot of confusion as to what the true benefits are from yoga. Many yoga instructors insist that all you need is to do yoga for all of your health and fitness needs. Some of the claims are:

  • Increased tone and definition
  • Fat loss
  • Improved flexibility (with hot yoga being especially good for this)
  • Better mental focus
  • A deeper meditative state
  • Better aerobic capacity
  • Youthful zeal

These are pretty good claims. My wife and I are often asked questions regarding yoga and the listed benefits. More often than not, the propoganda regarding yoga is so strong our clients think that they should quit strength training and focus exclusively on yoga to get the results they want. So let's take a close examination of what yoga can and cannot do, and then compare it to what strength training can do.

Yoga's claimed benefits

To begin with, let us examine the benefits of yoga and see what it really can do.

  • The claim of increased tone and definition. The claim is that by doing yoga poses and holding them for a period of time works the muscles hard enough to bring about tone and definition without "bulking up". The claim also states that yoga "elongates" the muscles (pilates practitioners make the same claim. BTW, you cannot "elongate" a muscle. Its length is determined by it's origins and insertions. They do not change with exercise). The truth is that by holding the poses as such (usually about 90 seconds per pose), the muscles do have to work to a certain degree of intensity. They do work the fast twitch muscles (for a more information about slow twitch/fast twitch fibers, click here), but not to the degree needed to bring about meaningful tone and definition. The body weight exercises and yoga poses simply aren't challenging enough. One way to tell if you are working hard enough is how hard you have to breath while exercising. If you do not have to breath hard, you are not exercising hard enough to increase tone. You do not experience this with yoga.
  • Fat loss. Yes and no. Like all other exercise programs, you will burn more calories than sitting on the couch. Figure about 200 to 300 calories. It is not very much. You can replace it with a candy bar or a couple of glasses of wine. It does not have a good "after burn" that you get from more intense exercise programs. This effect burns many more calories from higher intensity exercise such as strength training than from lower intensity exercise such as yoga. Fat loss simply has more to do with taking in less calories on a daily basis than you burn. In other words, pay closer attention to your diet than your yoga sessions for fat loss.
  • Improved flexibility. Yoga is good for this benefit. You can improve your flexibility, but does that improve your fitness? Having great flexibility is overrated. You can actually overstretch your ligaments leading to reduced stability of the joints. This opens up the possibility of injury. Once the ligaments are overstretched, they cannot shrink back. The damage is done. Some flexibility is good, a lot is bad. If you do yoga, do not go too deep into the poses, and stay away from poses that do not align the joints properly. I need to say a word or two about hot yoga. The heat does allow you to get a greater range of motion in your poses, but be careful of going too far. Remember, once the ligaments are stretched, they do not go back.
  • Better mental focus and a deeper meditative state. Yoga does a very good job with these benefits. The original goal of yoga is for inner work and meditation. It does this well.
  • Better aerobic capacity. Not so much. To improve aerobic capacity, you need to have your heart rate elevated for a period of time (at least 15 minutes of steady state), or spikes into the anaerobic zone for at least 15 minutes. That never happens with yoga.
  • Youthful zeal. The meditative aspect of yoga helps lower stress. This does help the body fight the ageing process.

Strength training benefits

Now let us examine the benefits of strength training.

  • Improve tone and definition. Strength training is one of the best forms of exercise to increase tone and definition. It challenges the fast twitch fibers to get stronger. As one gets stronger, one sees more tone and definition.
  • Fat loss. Strength training does a much better job with fat loss for two reasons: adding more muscle increases your basal metabolic rate (calories your body burns at rest), and because of the aforementioned after burn. These two factors make a big difference with the calorie in/calorie out equation.
  • Flexibility. For the most part, you do not need to engage in a flexibility program for healthful benefits. During strength training, when you work a muscle through it's full range of motion you actually work on both the strength and flexibility aspect. However, if you have tightness in certain muscles (such as tight hamstrings or rounded shoulder), a good stretching program is beneficial.
  • Better mental focus. Strength training is very effective for this benefit as well. To work your muscles to fatigue, you must have mental focus. The more experience you have with strength training, the better your mental focus will be.
  • A deeper meditative state. Strength training in and of itself does not work on meditation. The focus is on getting stronger. However, I have done a lot of inner work and practiced meditation, and in so doing I combined the two. I have had great success with reaching deeper states of calm. In a later article, I will explain how you can do it too.
  • Better aerobic capacity. Strength training done the Hystrength(sm) way does improve your aerobic capacity. When I workout, I keep my heart rate high. At some points it is as high as 185 beats a minute, other times around 120, but the average is 140 beats per minute. This challenges my heart and lungs just as well as a good aerobic exercise program.
  • Youthful zeal. Strength training is the best type of exercise for this. It increases testosterone and human growth hormone production. These two hormones are responsible for keeping the body healthy and young. Personally, I believe that if there is one exercise that is the fountain of youth, strength training is it. Nothing comes close.

Where does this leave us?

Taking a look at the benefits of both yoga and strength training, we see that yoga alone cannot bring about all the benefits of health. It needs help. Yoga is great for improving flexibility and relieving stress, along with improved mental focus. It does not, however, do a good job of improving tone and definition, along with increasing aerobic capacity and strength. By taking a close examination of the benefits of both yoga and strength training, it is clear one needs to do strength training to see all the benefits most people desire. Yoga can be done, but strength training should be done. Do not give up strength training to take up yoga thinking you will get all the health benefits you want from yoga alone. If you enjoy yoga, do it, but do your strength training too.


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    • Gregg Hoffman profile imageAUTHOR

      Gregg Hoffman 

      7 months ago from 2322 Central Park Blvd. Denver, Co 80238

      Hi Diane. Thank you for the comment. That was exactly the point of my article. I believe yoga has many great benefits, but maintaining muscle strength, tone, and definition is not among them. Yoga is great for what you use it for, and I do encourage more people to use it for that.

    • profile image

      Diane Leonard 

      7 months ago

      Thank you for this article. I enjoyed reading it along with some of the comments. As with any article it is for the reader to question and take from it what they need to. I do yoga for flexibility and to keep a calm mental state and it is how I begin every morning with a series of sun salutations. I will however now think of adding some strength training into my daily routine. I am 59 years young and have reached the age where my body doesn’t look like it once did and I am shocked by its new appearance. We need our muscles to hold us up and having watched my mother lose her ability to walk from having purely say in a chair for so long I am determined that a little strength training will and should be part of my daily routine. So thank you and kind regards to you.

    • MicheleRaind profile image

      Dicki Wiranata 

      19 months ago from ID

      I choose Yoga Because its more simply , hehe my brother is 6 old i teach yoga , yeah i know its funny

      take my hub about yoga

    • profile image


      2 years ago

      If one is interested in the appearance of their body, their physique, then strength training (which is not cogently defined in this piece)is absolutely imperative. If on the other hand one is looking to evolve as a human being the a true yoga practice is absolutely imperative.

      Asana, the physical practice of postures which is but a sliver of Yoga, is not and was not designed as a panacea for physique. It was not crafted to make you look good or facilitate your ability to catch a bus, lift your child, or tote your groceries.

      Asana, in the Yogic context, is a portal to self discovery and self awareness. It is not so much what you are doing with the body. It is how you are training the breath and the mind WHILE doing what you are doing with the body.

      Yes you will likely gain spatial awareness. Yes a frisky practice provides a modicum of cardio-vascular benefit. Yes you can develop some strength and correct some imbalances, muscular and structural.

      Yoga was not designed to sit opposite strength training (yoga vs. strength training) nor was it meant to sit beside Step, Nia, Tae Bo, or the Stairmaster. These things are in a different genus. To compare them side-by-side is to either kowtow to pop culture or to bear one's own ignorance of the practice.

    • Gregg Hoffman profile imageAUTHOR

      Gregg Hoffman 

      4 years ago from 2322 Central Park Blvd. Denver, Co 80238

      Ok. Thank you for the input. I will take care of it.

    • profile image

      Darren Madd 

      4 years ago

      This is a good article, but please note that there should only be an apostrophe in "it's" when one means "it is". The possessive version (as in "It's length is determined by it's origins and insertions") does not have an apostrophe.

    • profile image


      5 years ago

      Thanks for the comparing these two side by side. I always wondered whether or not yoga or strength training was beneficial alone or better combined. I found my answer.

    • profile image

      Loquacious Laura 

      6 years ago

      You make some great points about Yoga and some cautions. Voted up! Thanks.

    • alocsin profile image


      6 years ago from Orange County, CA

      I think a comprehensive fitness program can easily include both yoga and strength training. I found the ocmparisons interesting. Voting this Up and Useful.


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