Yoga + Strength Training - Do you Need Both?

Hi friends,

Sue here...

Have you noticed that strength training seems to be everywhere right now?

And for good reason.

As women age, we naturally begin to lose muscle mass. During midlife and beyond, that loss can range from 0.5–1% per year and may accelerate to 1–3% annually after age 50. Since muscle health and bone health are closely connected, muscle loss often contributes to bone loss as well.

Over time, this can lead to sarcopenia (muscle loss) and osteoporosis (bone loss). While these conditions become more common with age, they are not something we simply have to accept.

Yoga and Strength can go together

One of the questions women ask me most often is:

"Should I strength train and give up yoga?"

My answer is always: No. You can — and should — do both.

In fact, many yoga teachers are now incorporating strength training into their classes. Simple bodyweight movements, holding plank pose, and using hand-held weights can go a long way toward building and maintaining muscle.

Research supports this approach. A multi-year study led by Dr. Lauren Fishman found that practicing specific yoga poses for just 12 minutes a day improved bone density in the spine and femur.

The message is clear: strong muscles are one of the most powerful tools we have for healthy aging, and yoga can absolutely be part of that equation.

You can incorporate strength training into yoga practice

I've been blending yoga and strength training for years. When I first developed these classes, I called them Functional Fitness. Later they became Goddess Strength. Today, you'll find that same philosophy in Shakti Flow.

The name has changed, but the intention remains the same: combining yoga, strength, mobility, balance, and functional movement to help women feel strong and capable in their bodies.

I've also created an online course called The Power of Muscle, which teaches women how muscle works, why it matters, and how to safely build strength at home. I'm currently updating it into an evergreen course so it will be available anytime you need it.

And Chris and I used Dr Fishman’s Research to help develop our Aging Well program!

So what should you do?

If you already have a strength-training routine, wonderful. Keep it up, and use yoga to support your flexibility, mobility, recovery, and nervous system.

If you're not sure where to start, consider:

• Joining a gym and working with a trainer
• Working with me for guidance and support
• Finding a yoga-strength class that feels right for you

And here's an important distinction: yoga-strength classes aren't simply power yoga with endless chaturangas.

A well-designed class intentionally blends strength training with yoga principles. It should build muscle, improve mobility, support joint health, and be taught by someone who understands both disciplines.

No matter your age, consider adding some form of strength training to your life. You don't need hours in the gym. A little consistency goes a long way, especially if you're just beginning.

You can build strong muscles and bones at any age

We don't have to accept frailty, weakness, or brittle bones as part of aging.

We can become stronger with each passing year.

Strong. Capable. Resilient.

And maybe just a little badass, too.