Yoga + Strength Training - Do we need both?
Feeling Strong
Have you heard, strength training is all the buzz right now! And for good reason.
Women in menopause between ages 30-50 lose 0.5-1% of muscle per year. Women over 50 accelerate 1-3% per year! This muscle loss also equates to bone loss, as healthy muscle helps keep bones healthy too!
When this natural muscle loss occurs we can develop what is called sarcopenia (muscle atrophy) and osteoporosis (bone loss). This is NOT a normal part of aging.
Many women have asked me - should I strength train and drop my yoga practice. The answer is NO! You can do both.
Yoga teachers are now incorporating strength training into their classes. Simple body weight movements, think plank pose, and using hand held dumbbells can go a long way to help build muscle.
A multi-year study with hundreds of participants was conducted by researcher Dr Lauren Fishman. This study proved that just 12 minutes per day of specific yoga poses reduced bone loss in the femur and spine! Find the article HERE
The word is out! Strong muscles as we age are a powerful tool to longevity and health and yoga can be part of building strong muscles.
My online Power of Muscle Course
I have been teaching a class that combines yoga and strength for years. When I first developed it I called it Functional Fitness. Then it morphed into Goddess Strength. Now I call it Shakti Flow. All of these classes had similar content - blending yoga postures with strength training and mobility.
I have also created an online Power of Muscle course. This content helps women understand what muscle is, how it works in the body, and exercises to do at home. I am in the process now of turning it into an evergreen course to be purchased at anytime.
So what is a woman to do to ensure she maintains or develops strong healthy muscle as she ages.
If you already have a strength training program, that’s great. Use yoga on your rest days to keep your mobility and flexibility.
If you don’t have a program and aren’t sure where to start here are some options
Find a gym with a trainer who can help you get started
Use me to guide you along the way until you’re ready to do it yourself
Find a yoga strength class that works for you.
The yoga strength classes aren’t just power yoga with too many chatarunga’s! These classes are specifically designed to be balanced between yoga and strength training. They are intelligent in design and the teacher should have some knowledge of this topic.
Building strength at any age
So no matter what your age, consider incorporating strength training into your lifestyle. A little goes a long way, especially if you’re new to this activity.
We don’t have to have frailty and brittle bones as we age. We can be strong and empowered bad ass women!