Nine Reasons Weight Lifters Should Engage in Yoga

Larry F. Waldman, PhD, ABPP

Psychologist, Trainer

Resistance training (weight lifting) is far more popular than yoga. It is rare, especially among men, to find people who do both.

Having spent thousands of hours in the gym for the past 50 years and a hundred hours on a yoga mat this past decade, it is unfortunately clear that many male lifters consider yoga to be primarily for women and not for “musclemen.” They are misinformed. Hoisting iron will build strength and improve bone density, which is certainly desirable, but it does little for aerobic conditioning, flexibility and balance—part of the four cornerstones of true fitness.

1. Weight lifters typically pay little attention to proper breathing, often holding their breath on the power move—which is ill-advised. Controlled breathing is a key part of every yoga practice, which would condition the lifter to breathe properly when exercising to better oxygenate their muscles.

2. Resistance training generates bigger but shorter muscles—which provides that bulge lifters seek. Yoga is focused on stretching and lengthening muscles, which aids in toning the muscle and prevents muscle tears and cramps many lifters experience.

3. Weight training often involves the major muscle group of a joint (agonist muscle). Yoga is expressly designed to exercise the agonist and opposing antagonist muscles of every joint throughout the body, which prevents the muscle imbalance some lifters unknowingly develop.

4. Weight lifters, especially when working with heavy weights, tend to forget about posture. Alternatively, yoga emphasizes the correct position and posture in all poses to protect the back and spine, which the lifter should incorporate into their workout.

5. Lifting typically involves a relatively short range of motion of the muscle (ROM). Most yoga poses incorporate a long ROM, which, again, tones the muscle and, importantly, develops flexibility.

6. Due to lack of time or fatigue, lifters often neglect to stretch after a workout, which can lead to soreness and even injury (a sprain). If the lifter does stretch, it is done statically (with no movement). In contrast, most yoga stretches are done dynamically, as several joints are moved simultaneously through the full ROM. Again, toning and flexibility are enhanced while muscle soreness and the risk of injury are reduced.

7. Weight training involves the major muscle groups—especially if using machines (as opposed to free weights). Yoga incorporates the smaller stabilizing muscles, which completely exercises the muscle group.

8. As noted previously, strength training does little for balance and due to possible developed muscle imbalances it may worsen it. Most yoga practices include several balance poses which improves balance, especially as the lifter ages.

9. Lifters usually are not “present” when training, as they commonly listen to loud music and jaw with their fellow lifters. Yoga teaches meditation, focus, and “being in the now,” which will teach lifters to train more mindfully.

Clearly, yoga is a complementary and necessary adjunct to male and female strength trainers. If the lifter is working out in a gym, which often is the case, yoga classes are usually available and free with the basic gym membership fee. Two one-hour yoga practices per week, preferably following a weight training work out, would be sufficient to enhance any strength training program.

https://mcclurefitness.com/storywhy-its-good-to-accompany=yoga-with-strength-training/
https://yogafitsstudios.com/blog/why-weightlifters-should-do-yoga/
https://doyou.com/5-reasons-why-yoga-is-a-good-complement-to-weightlifting/

ISSA: Yoga for Weightlifters: Maximize Strength with Flexibility
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