You should include two days of strength training in your fitness routine to maintain optimal weight and health. Strength training uses resistance methods to build muscle strength and mass, which you begin to lose at the age of 30. You can strength-train using weight machines and free weights, but you can also use your own body weight to work your muscles -- as is the case when doing yoga. Consult a physician or a physical therapist before engaging in any strength-training routine.
Olympic Lifting
Yoga is not as effective as weight training for muscle strength if you are attempting to build your body for power or Olympic lifting. For this type of strength, weight machines work better because they are designed to work on specific muscles at a time, helping you build the muscles that are most important for your weight lifting goals. Yoga typically works entire groups of muscles evenly, which is not ideal for Olympic lifting.
Types of Yoga
Certain types of power yoga classes, such as ashtanga and flow yoga, can be as effective as weight training to strengthen muscles. In these classes, you perform weight-bearing postures, including lifting your limbs and holding the postures, which builds muscle strength. For yoga to be as effective as weight training, you must do classes that focus on weight-bearing postures and that last at least 90 minutes. If your yoga classes are more relaxed and restorative, you still benefit from doing them, but you should include both strength training and yoga in your regular exercise program.
Adding Weights to Yoga
You can add weights to your yoga practice to make it more effective at building muscle strength. This combination provides your body with a routine that includes balancing, stretching and stability as you strengthen your muscles. Strap on free weights to your ankles and wrists to make it convenient and comfortable to perform yoga postures.
Endurance Through Yoga
If you hold yoga postures for long enough, yoga is more effective than weight training in building muscle strength. With weight training, your muscles contract for short periods of time as you perform repetitions. By holding a yoga posture for several minutes, you contract your muscles for a longer span of time; this improves your muscle strength and endurance. Yoga postures also teach your muscles to work together in positions that will not only give you strength but also flexibility.
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