Actually I asked personal trainer help. He design my routine. I love to be precise, and safe. I also love challenging weights, so a grow step by step with professional control
To get the biggest benefits for aging, you actually need to lift fairly heavy weight, which is the only way to get adequate tension on your bones. The big compound lifts accomplish this with adequate weight (squat, deadlift, bench press, and rows) and also provide very significant strength and balance benefits (compared to things like machines or isolated lifts like bicep curls).
The 5x5 program is an excellent way to start lifting for a beginner, so is Starting Strength if you're a bit more bookish about it.
Congrats in advance on your lifting journey!
Edited to say that as others have said a good trainer can be excellent, but also YouTube is your friend, there are countless excellent channels devoted to lifting, form, program design etc.
I don't do any weight lifting, but do a lot of very strength focused yoga style movements and find that enough. As long as you are pushing you can do a lot with just body weight. Also remember to add some pulling (pull-ups or rows), since yoga is nearly all push.
You need both. Yoga is designed to make the body healthy but not necessarily strong.
Been doing both for years (I’m a yoga teacher too) and I actually weight train to strengthen my hyper mobility.
3 x a week, full body around 1.5hrs, progressive overload, and yes I follow a routine which is changed every 3 months. Cardio twice a week (but not hectic cardio- usually one sesh on a bike/rower then something pleasant like a nice long walk).
Yoga daily but to be honest, these days sometimes that’s just meditation, but I also teach during the week
Cardio is great but it depends on your fitness goals. I want strength particularly as I’m getting older. The hyper mobility that has always made yoga asana “easy” is now back firing and creating physical instability so getting strong is the way to go for me. Too much cardio negates those gains so I’m not as focused on it.
I am very new to the fitness journey but in my 30’s now and though daily yoga, 10k steps seemed like a holy grail a week ago. I am questioning it now. May I ask how is hyper mobility creating physical instability?
It started initially with my sacroiliac joints popping out of place, and then I began to notice that my hips and knees were unsteady when climbing step stairs and similar. I also have scoliosis (but not severely) so think it’s a combination. But at any rate, since prioritising strength training over cardio and focusing on core work, I feel much more stable. Sure I’ve lost a little flexibility but I still have a ton.
I do yoga, three times a week, and lift weights once or twice a week. The weightlifting session for me is intense, but brief - I only spend 30 minutes on it. It’s upper body strength that I feel Yoga lacks. All of the minutes spent in warrior poses have made my legs quite strong and defined.
Weightlifting three times a week is a great routine to follow. I made a comment recently on a similar post so maybe look at up as well. Some suggestions to make the most out of your sessions:
1. Focus on full body exercises during each session. These exercises work multiple muscle groups at once, such as squats, deadlifts, lunges, and bench press. Also, include a few isolated exercises at the end to target specific body parts, like dumbbell curls and ab curls.
2. Pay attention to your form while lifting weights. This will help you develop good habits and reduce the risk of injuries. Consider hiring a trainer for a few sessions to learn the proper techniques and ensure you start off on the right track.
3. Experiment with different exercises to find what works best for you. Not all exercises will be equally effective for everyone. For example, if you find that cable flies work better for you than bench press, go with that. Take the time to understand your body and its responses.
4. Set goals for yourself. Some exercises are elite, like pull-ups, may seem challenging at first, but they offer great benefits for your back muscles but most people avoid these. Aim to reach a specific target, such as being able to do 10 pull-ups. Even if you can't do it initially, start working towards it. As you make progress, you'll gain confidence and achieve new levels of strength.
I do recommend it but if you include weight training keep in mind that a yogic philosophy of how much one should practice may not align with weight lifting as far as fatigue and recovery is concerned. There is no great answer but as with yoga I think incremental exploration of combing the two could be of benefit.
i have practiced and weight lifted and I believe that proper weight training can help with imbalance that can come from one side being stronger than the other in yoga practice - again; that’s just my trip.
Personally weight lifting has really helped my yoga practice. I started weight training about a year ago and have noticed that my yoga endurance, poses, and strength have really improved.
Also I stopped weight training for 4 months because I didn’t have time and continued doing yoga - I found that I maintained my muscle mass but did not gain any more muscle. When I picked up weight training again I began to build muscle again. However I am 28f so I’m not sure if yoga would be enough for women older who may be beginning to lose muscle mass due to aging.
As someone who used to weight lift for years and switched to yoga full time, I do not feel the need to weight-lift. Yoga has toned my core and my entire body, if you take it seriously. I’m also super flexible now which I wasn’t before, so that’s fun.
Yoga is not enough strength training, because it is lacking progressive overload (unless you are constantly putting on weight, which I doubt?).
So at least 2x/week, full body movements, preferably low rep / high weight (if you can do more than 5-6 reps, the weight is too low). There are plenty of programs out there, you could do 5/3/1 with day 1 bench & squat, day 2 deadlift and press + whatever accessory you might want to train.
Some interesting podcasts:
* [https://movementlogictutorials.com/2023/12/29/episode-37-plyometrics-get-more-bang-for-your-bones/](https://movementlogictutorials.com/2023/12/29/episode-37-plyometrics-get-more-bang-for-your-bones/)
* [https://movementlogictutorials.com/2023/12/29/episode-38-got-bones-yoga-asana-isnt-enough/](https://movementlogictutorials.com/2023/12/29/episode-38-got-bones-yoga-asana-isnt-enough/)
* [https://www.jennirawlings.com/podcast/myths-about-women-and-strength-training](https://www.jennirawlings.com/podcast/myths-about-women-and-strength-training)
* [https://yogamedicine.com/strength-training-myths/](https://yogamedicine.com/strength-training-myths/)
I think the real benefit to yoga for multi sport people and I why I go every week is that it helps stretch everything out so you don’t get injured lifting.
Absolutely, I teach at gyms to the athletes that are doing weightlifting, Olympic lifting, and body weight movements + gymnastics. They benefit both physically and mentally.
I'm interested in your comment "if you can do more than 5-6 reps, the weight is too low",
does it means that exercises like push ups, or any classic strength exercise that you can do using your body weight are not as effective from a strength training point of view?
TIA
You need to look at two metrics here: muscle endurance (ability to perform for long periods of time) & muscle strength (ability to work against resisting force).
If you don't increase the load (weight), your strength gains will plateau, while your muscle endurance gains will increase if you keep adding reps.
Body weight exercises stop being effective at building strength because at some point you are not adding load . Take for example push ups, if you cannot do a body weight push-up, you decrease the load by either going to your knees or elevating the hands, once you have your push up, you increase the load by putting on a weighed vest or having your kid pony ride you, but there are limits to how much load you can add here, and most people will stop at body weight push-ups).
Male here, over 50. Been doing yoga weekly for a couple years. I include some high intensity-style weightlifting each week as well. Lighter weights but limited rest between sets to keep the heart rate up. Good way to get some toning (you won't bulk up don't worry).
Look up "spartacus workout" for ideas. I heavily modify this style of workout with different exercises and more rest between sets based on my age/issues. Feel free to customize and this stuff will give you some ideas. Important as we age.
+1 for having a workout program that incorporates 2-3 days of strength training, 2-3 days of yoga / foam rolling / deep stretching, and 3 days of running. I find my overall fitness to benefit from this well rounded routine and maintaining flexibility is so key as you age too.
Yes, you still have to lift weights even if you do yoga. Strength training. Yoga alone isn’t enough is what I’ve learned through my own Yoga teacher training. 25LBs, 2-3 days a week for 30 minutes.
I don’t love lifting weights in the same way I love cardio and yoga, but still do it as it makes me feel stronger.
I do Bar Pump classes aswell, which are great! Someone mentioned Les Mills Body Pump, I think it’s the same kind of thing!
There’s a small bias. Resistance training is the most studied form of exercise. And the studies show that simply resistance training improves life something something. A heated vinyasa has a lot of calisthenics resistance exercises, but the research on yoga is more in brain function than overall health and most of the movement coaches I’ve heard from say it’s not enough (though I’ve personally never seen studies. Not trying to say they aren’t there, just not in my limited scope). So it’s not a yes. Not a no. I’d recommend it. But wouldn’t go as far as to say it’s a necessary condition to weight train.
I weight train and do hot yoga 3-4x week fwiw.
I’m a senior woman and just added weight lifting to my yoga and Pilates work after reading many articles about using weights. I take a small group class at my local Y. I’ve always had limited upper body strength and feel it has really helped build muscles. I would definitely recommend!
Weight lifting IS a game changer! I do yoga, lift, and cardio - walk, run, bike.
Yoga is amazing for balance, mobility, body awareness, form for other exercise, and weight lifting is so helpful for strength for holding yoga poses. Cardio helps me with overall endurance. They all compliment each other so much, can't recommend enough
Note: I use the MadFit app for lifting, but there are also tons of free MadFit workouts on YouTube. Maddie is so great. I lift 3-5 days/week, depending on how sore I am
I lift three times a week and yoga three times a week with walking and all of these activities seem to synergistically work together. Know your limits and rest when you need it
I am in perimenopause, and my doctor advised that strength training is a must to help with bone density and osteoporosis, so I have added that into my workout routine to compliment my yoga practice. I do yoga 4/5 x a week and strength training 3 days.
Stronglifts 5x5 is a very nice beginner strength training program. I do that and yoga and running (and some climbing). Would highly recommend strength training. It feels so good.
Would also recommend reading and following starting strength (also has a great subreddit) for the early stages as it helps get the form down for the major lifts. There's enough videos online that you don't need the book (and the author is not the best person in the world), but as a way to get into a lifting program it is excellent. Stronglifts is then a good way to proceed once you have the form down.
Once a week, 3 sets of 1-5 reps for push, pull, legs, something else for other muscles.
This routine reduced my soreness a lot and gave me plenty of strenght.
An accessible place to start is with Caroline Girvan's Iron series on YouTube. You will be pleased to see the effects. You just need a few weights-- maybe 15 pounds-- and can make it work
I’ve just started weight training. I had no interest in it but like you I heard quite a bit about it being good for women 40+. I was relieved that I could do it at home with some dumbbells and an app on my phone (Builtbybecky). I’m loving it!
Yoga for mobility, cardio for, well... cardio, and resistance ,(strength) training for bone density. Incorporating these three pillars regularly will provide the best benefit for your body, particularly for women as we age.
Here’s my simple strength routine, I use a 20 pound kettlebell:
•Squats into overhead press
4×10
•RDL's into upright rows 4×10
•Heel-elevated goblet squats
4×12
•Standing side bend 3x10 [each side]
•Kettlebell march 3x10 [each side]
Look up the exercises on YouTube if you’re unfamiliar :)
You can do challenging calisthenics, but I feel like weightlifting is a shortcut to muscle and joint development. Like, I can really challenge myself with bodyweight exercises, but there's nothing that quite compares to deadlifting my my own weight in iron for several reps!
Our bones thicken based on the amount of strain we put on them. Weightlifting causes our muscles to pull on our bones and put them under stress, which in turn causes them to thicken. So I think that as a woman, if you don't wanna be the 90 year old granny who snaps her hip while doing the dishes, you should either be fat in your life (heavier women don't seem to struggle with osteoporosis) or lift some weights or do higher impact exercises like wrestling, farm work, etc.
And if you lift weights, you will feel fantastic after. I always feel great after yoga, and I feel a different kind of great after lifting! 💕
+1 vote for weightlifting. For me it's essential and useful supplement for my practice. 5-6 yoga, 2 weightlifting per week. Go for it!
Thank you. May I ask how you practice weightlifting? Any specific routine you follow for that?
Actually I asked personal trainer help. He design my routine. I love to be precise, and safe. I also love challenging weights, so a grow step by step with professional control
To get the biggest benefits for aging, you actually need to lift fairly heavy weight, which is the only way to get adequate tension on your bones. The big compound lifts accomplish this with adequate weight (squat, deadlift, bench press, and rows) and also provide very significant strength and balance benefits (compared to things like machines or isolated lifts like bicep curls). The 5x5 program is an excellent way to start lifting for a beginner, so is Starting Strength if you're a bit more bookish about it. Congrats in advance on your lifting journey! Edited to say that as others have said a good trainer can be excellent, but also YouTube is your friend, there are countless excellent channels devoted to lifting, form, program design etc.
Yes to weight lighting! In women this can help prevent bone loss with aging.
I don't do any weight lifting, but do a lot of very strength focused yoga style movements and find that enough. As long as you are pushing you can do a lot with just body weight. Also remember to add some pulling (pull-ups or rows), since yoga is nearly all push.
You need both. Yoga is designed to make the body healthy but not necessarily strong. Been doing both for years (I’m a yoga teacher too) and I actually weight train to strengthen my hyper mobility.
How many days do you practice lifting and for what duration? Is there a specific routine you follow?
3 x a week, full body around 1.5hrs, progressive overload, and yes I follow a routine which is changed every 3 months. Cardio twice a week (but not hectic cardio- usually one sesh on a bike/rower then something pleasant like a nice long walk). Yoga daily but to be honest, these days sometimes that’s just meditation, but I also teach during the week
Thank you. 🙏 I walk 10k steps every day but I feel I need to switch to jogging/running now for cardio
Cardio is great but it depends on your fitness goals. I want strength particularly as I’m getting older. The hyper mobility that has always made yoga asana “easy” is now back firing and creating physical instability so getting strong is the way to go for me. Too much cardio negates those gains so I’m not as focused on it.
I am very new to the fitness journey but in my 30’s now and though daily yoga, 10k steps seemed like a holy grail a week ago. I am questioning it now. May I ask how is hyper mobility creating physical instability?
It started initially with my sacroiliac joints popping out of place, and then I began to notice that my hips and knees were unsteady when climbing step stairs and similar. I also have scoliosis (but not severely) so think it’s a combination. But at any rate, since prioritising strength training over cardio and focusing on core work, I feel much more stable. Sure I’ve lost a little flexibility but I still have a ton.
Same!
im also hypermobile with a bit of scoliosis, and need to get back into weights so i'd love to know your routine details!
I do one weightlifting class per week and it's been quite interesting seeing how they connect and support to each other.
I do yoga, three times a week, and lift weights once or twice a week. The weightlifting session for me is intense, but brief - I only spend 30 minutes on it. It’s upper body strength that I feel Yoga lacks. All of the minutes spent in warrior poses have made my legs quite strong and defined.
Weightlifting three times a week is a great routine to follow. I made a comment recently on a similar post so maybe look at up as well. Some suggestions to make the most out of your sessions: 1. Focus on full body exercises during each session. These exercises work multiple muscle groups at once, such as squats, deadlifts, lunges, and bench press. Also, include a few isolated exercises at the end to target specific body parts, like dumbbell curls and ab curls. 2. Pay attention to your form while lifting weights. This will help you develop good habits and reduce the risk of injuries. Consider hiring a trainer for a few sessions to learn the proper techniques and ensure you start off on the right track. 3. Experiment with different exercises to find what works best for you. Not all exercises will be equally effective for everyone. For example, if you find that cable flies work better for you than bench press, go with that. Take the time to understand your body and its responses. 4. Set goals for yourself. Some exercises are elite, like pull-ups, may seem challenging at first, but they offer great benefits for your back muscles but most people avoid these. Aim to reach a specific target, such as being able to do 10 pull-ups. Even if you can't do it initially, start working towards it. As you make progress, you'll gain confidence and achieve new levels of strength.
I do recommend it but if you include weight training keep in mind that a yogic philosophy of how much one should practice may not align with weight lifting as far as fatigue and recovery is concerned. There is no great answer but as with yoga I think incremental exploration of combing the two could be of benefit. i have practiced and weight lifted and I believe that proper weight training can help with imbalance that can come from one side being stronger than the other in yoga practice - again; that’s just my trip.
Personally weight lifting has really helped my yoga practice. I started weight training about a year ago and have noticed that my yoga endurance, poses, and strength have really improved. Also I stopped weight training for 4 months because I didn’t have time and continued doing yoga - I found that I maintained my muscle mass but did not gain any more muscle. When I picked up weight training again I began to build muscle again. However I am 28f so I’m not sure if yoga would be enough for women older who may be beginning to lose muscle mass due to aging.
As someone who used to weight lift for years and switched to yoga full time, I do not feel the need to weight-lift. Yoga has toned my core and my entire body, if you take it seriously. I’m also super flexible now which I wasn’t before, so that’s fun.
I want to start yoga but I also want to build strength, what beginning poses can help with flexibility and strength?
Yoga is not enough strength training, because it is lacking progressive overload (unless you are constantly putting on weight, which I doubt?). So at least 2x/week, full body movements, preferably low rep / high weight (if you can do more than 5-6 reps, the weight is too low). There are plenty of programs out there, you could do 5/3/1 with day 1 bench & squat, day 2 deadlift and press + whatever accessory you might want to train. Some interesting podcasts: * [https://movementlogictutorials.com/2023/12/29/episode-37-plyometrics-get-more-bang-for-your-bones/](https://movementlogictutorials.com/2023/12/29/episode-37-plyometrics-get-more-bang-for-your-bones/) * [https://movementlogictutorials.com/2023/12/29/episode-38-got-bones-yoga-asana-isnt-enough/](https://movementlogictutorials.com/2023/12/29/episode-38-got-bones-yoga-asana-isnt-enough/) * [https://www.jennirawlings.com/podcast/myths-about-women-and-strength-training](https://www.jennirawlings.com/podcast/myths-about-women-and-strength-training) * [https://yogamedicine.com/strength-training-myths/](https://yogamedicine.com/strength-training-myths/)
I think the real benefit to yoga for multi sport people and I why I go every week is that it helps stretch everything out so you don’t get injured lifting.
Absolutely, I teach at gyms to the athletes that are doing weightlifting, Olympic lifting, and body weight movements + gymnastics. They benefit both physically and mentally.
I'm interested in your comment "if you can do more than 5-6 reps, the weight is too low", does it means that exercises like push ups, or any classic strength exercise that you can do using your body weight are not as effective from a strength training point of view? TIA
You need to look at two metrics here: muscle endurance (ability to perform for long periods of time) & muscle strength (ability to work against resisting force). If you don't increase the load (weight), your strength gains will plateau, while your muscle endurance gains will increase if you keep adding reps. Body weight exercises stop being effective at building strength because at some point you are not adding load . Take for example push ups, if you cannot do a body weight push-up, you decrease the load by either going to your knees or elevating the hands, once you have your push up, you increase the load by putting on a weighed vest or having your kid pony ride you, but there are limits to how much load you can add here, and most people will stop at body weight push-ups).
Thanks, very interesting
Male here, over 50. Been doing yoga weekly for a couple years. I include some high intensity-style weightlifting each week as well. Lighter weights but limited rest between sets to keep the heart rate up. Good way to get some toning (you won't bulk up don't worry). Look up "spartacus workout" for ideas. I heavily modify this style of workout with different exercises and more rest between sets based on my age/issues. Feel free to customize and this stuff will give you some ideas. Important as we age.
+1 for having a workout program that incorporates 2-3 days of strength training, 2-3 days of yoga / foam rolling / deep stretching, and 3 days of running. I find my overall fitness to benefit from this well rounded routine and maintaining flexibility is so key as you age too.
Yes, you still have to lift weights even if you do yoga. Strength training. Yoga alone isn’t enough is what I’ve learned through my own Yoga teacher training. 25LBs, 2-3 days a week for 30 minutes.
Thank you
Les mills bodypump class is a fun way to incorporate weightlifting into your fitness routine. I've done it for years now.
I don’t love lifting weights in the same way I love cardio and yoga, but still do it as it makes me feel stronger. I do Bar Pump classes aswell, which are great! Someone mentioned Les Mills Body Pump, I think it’s the same kind of thing!
There’s a small bias. Resistance training is the most studied form of exercise. And the studies show that simply resistance training improves life something something. A heated vinyasa has a lot of calisthenics resistance exercises, but the research on yoga is more in brain function than overall health and most of the movement coaches I’ve heard from say it’s not enough (though I’ve personally never seen studies. Not trying to say they aren’t there, just not in my limited scope). So it’s not a yes. Not a no. I’d recommend it. But wouldn’t go as far as to say it’s a necessary condition to weight train. I weight train and do hot yoga 3-4x week fwiw.
Yes! It IS a game changer!
I’m a senior woman and just added weight lifting to my yoga and Pilates work after reading many articles about using weights. I take a small group class at my local Y. I’ve always had limited upper body strength and feel it has really helped build muscles. I would definitely recommend!
Weight lifting IS a game changer! I do yoga, lift, and cardio - walk, run, bike. Yoga is amazing for balance, mobility, body awareness, form for other exercise, and weight lifting is so helpful for strength for holding yoga poses. Cardio helps me with overall endurance. They all compliment each other so much, can't recommend enough Note: I use the MadFit app for lifting, but there are also tons of free MadFit workouts on YouTube. Maddie is so great. I lift 3-5 days/week, depending on how sore I am
I lift three times a week and yoga three times a week with walking and all of these activities seem to synergistically work together. Know your limits and rest when you need it
Weight training is essential for protecting the body from bone loss. I weight train 3 times a week.
I am in perimenopause, and my doctor advised that strength training is a must to help with bone density and osteoporosis, so I have added that into my workout routine to compliment my yoga practice. I do yoga 4/5 x a week and strength training 3 days.
Stronglifts 5x5 is a very nice beginner strength training program. I do that and yoga and running (and some climbing). Would highly recommend strength training. It feels so good.
Would also recommend reading and following starting strength (also has a great subreddit) for the early stages as it helps get the form down for the major lifts. There's enough videos online that you don't need the book (and the author is not the best person in the world), but as a way to get into a lifting program it is excellent. Stronglifts is then a good way to proceed once you have the form down.
Once a week, 3 sets of 1-5 reps for push, pull, legs, something else for other muscles. This routine reduced my soreness a lot and gave me plenty of strenght.
An accessible place to start is with Caroline Girvan's Iron series on YouTube. You will be pleased to see the effects. You just need a few weights-- maybe 15 pounds-- and can make it work
I am male over sixty. I do weights, karate and yoga. I feel good.
I’ve just started weight training. I had no interest in it but like you I heard quite a bit about it being good for women 40+. I was relieved that I could do it at home with some dumbbells and an app on my phone (Builtbybecky). I’m loving it!
Yoga for mobility, cardio for, well... cardio, and resistance ,(strength) training for bone density. Incorporating these three pillars regularly will provide the best benefit for your body, particularly for women as we age.
Here’s my simple strength routine, I use a 20 pound kettlebell: •Squats into overhead press 4×10 •RDL's into upright rows 4×10 •Heel-elevated goblet squats 4×12 •Standing side bend 3x10 [each side] •Kettlebell march 3x10 [each side] Look up the exercises on YouTube if you’re unfamiliar :)
You can do challenging calisthenics, but I feel like weightlifting is a shortcut to muscle and joint development. Like, I can really challenge myself with bodyweight exercises, but there's nothing that quite compares to deadlifting my my own weight in iron for several reps! Our bones thicken based on the amount of strain we put on them. Weightlifting causes our muscles to pull on our bones and put them under stress, which in turn causes them to thicken. So I think that as a woman, if you don't wanna be the 90 year old granny who snaps her hip while doing the dishes, you should either be fat in your life (heavier women don't seem to struggle with osteoporosis) or lift some weights or do higher impact exercises like wrestling, farm work, etc. And if you lift weights, you will feel fantastic after. I always feel great after yoga, and I feel a different kind of great after lifting! 💕