Why I Do Both — How Yoga Keeps My Routine Flexible in More Ways Than One

If you’ve been around the fitness world for a while, you’ve likely seen the debate:
Is yoga enough? Should I be lifting weights? Which one is better for my body?

It’s a fair question, and I totally get it. But here’s my take on it, as someone who has been practicing yoga for two decades, teaching for ten, and is currently moving through pregnancy with baby #4:
I don’t think we have to pick just one.

What Works for Me: A Mix of Both

I’ve found that doing both yoga and strength training gives me the best of both worlds. And it’s not about being in one camp or the other—it’s about blending the benefits of each to create a well-rounded routine that keeps my body feeling balanced and strong.

💪 What Resistance Training Offers — And Why I Love It

Whether you’re using weights, bands, bodyweight exercises, or even Pilates-inspired movements, resistance training has so much to offer. For me, it’s all about:

• Building lean muscle mass: This is key for toning up and making everyday movements feel easier.
• Supporting bone density: This becomes increasingly important as we age, and strength training helps maintain our bone health.
• Boosting metabolism: Lean muscle mass also helps burn more calories throughout the day.
• Improving joint stability and injury prevention: Strengthening the muscles around your joints provides stability and helps reduce the risk of injury.

What I love about strength workouts is that they make day-to-day tasks easier. Whether it’s picking up kids, carrying groceries, or hiking uphill, those moments are made a little smoother when your body is strong.

🧘‍♀️ What Yoga Brings to the Table

Yoga is so much more than just stretching. I’ve been practicing it for years, and it’s become an essential part of my routine for many reasons:

• Strength, stability, and mobility: A well-sequenced yoga flow helps build functional strength while also improving your balance and mobility.
• Mind-body awareness: Yoga invites you to tune in to how your body feels, making it easier to stay connected to the present moment.
• Breath control: Deep, intentional breathing is a core part of yoga, and it helps regulate the nervous system, reducing stress.
• Range of motion and flexibility: As you move through the different postures, your body becomes more flexible, which is important for overall mobility.

And here’s the best part: Yoga is incredibly adaptable. No matter where you are in your journey—whether you’re dealing with an injury, feeling tired, or navigating a stage of life like pregnancy—you can modify your practice. There’s no need to “earn” your place on the mat; just showing up is enough.

🔄 How My Routine Adapts (Because Life Changes)

As a mom of four, my routine looks different depending on the season of life I’m in. Some weeks, I’m all about:

• Power yoga
• Hiking
• Bodyweight strength exercises
• Prenatal core activation

Other weeks, it’s all about deep stretching and breathwork—especially during pregnancy or postpartum recovery.

What I love about yoga is that it welcomes variation. Some days, I’ll add a resistance band to Chair Pose or modify Crescent Lunge using a block. Yoga can serve as a warm-up, or it can be a full-body strength session, depending on what my body needs.

🧘‍♀️ + 💪 The Best of Both Worlds

Here’s the thing: You don’t have to choose between strength training and yoga. They can complement each other perfectly.

• If you love resistance training but feel tight, yoga can help you recover and move more efficiently.
• If you’re a yogi but feel your strength is plateauing, adding light weights or a couple of strength circuits per week can help build strength and enhance your flow.

So, you don’t need to pick sides. You just need to stay curious and experiment to find what works for you.

🧩 Start Here: Yoga Flows That Build Strength, Too

If you’re looking to combine the best of both worlds, here are some yoga flows that focus on both strength and flexibility:

• Power Hour: Yoga to Build Lean Muscle Mass
• 45-Minute Upper Body Strength Flow
• Bubble Butt Yoga Flow: Glute Strength for Real Life
• Prenatal Yoga for Strength & Support (Second Trimester)

Final Thoughts: You Don’t Have to Choose

You don’t have to fit into just one category. Whether you love lifting weights or flowing through yoga, your body craves variety. Yoga helps you stay grounded and connected to how your body feels. And it provides you with the tools to modify your practice based on your energy, injuries, or life circumstances. It’s a skill that stays with you for life.

So whether you’re on the mat, lifting weights, or somewhere in between, the key is to move in a way that keeps you curious, grounded, and strong. This is about embracing the journey, not fitting into a box.

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FAQs

• Can I do yoga and strength training on the same day?
  Yes! You can absolutely combine both. If you’re doing both on the same day, you might want to do yoga as a warm-up or a recovery session after your strength training. Alternatively, you could alternate days so you’re not overloading your muscles.
• Do I need to be flexible to practice yoga?
  Not at all! Yoga is about improving flexibility, not requiring it. There’s no pressure to be flexible when you start; the practice will help you increase your range of motion over time.
• How often should I do yoga or strength training?
  The answer depends on your fitness goals and schedule. For strength training, aim for 2-3 times per week. Yoga can be practiced daily if you like, and it’s great to include it as part of your recovery routine.
• Is yoga a full-body workout?
  Yes! Yoga can be a full-body workout, especially if you’re incorporating strength-based flows. Many yoga poses target different muscle groups and promote both strength and flexibility.
• Can yoga replace resistance training?
  Yoga is a great workout, but it’s not typically as intense as resistance training when it comes to building muscle mass. If your goal is to build significant strength, adding resistance training to your routine can help.

Ultimately, moving in ways that feel good and make you feel strong is the best approach. So, stay curious, keep experimenting, and find the blend that works for you. 🌟