Many people who love yoga or Pilates, or both, may think they are getting enough strength training in these workouts to not need separate days dedicated to weight training, but are they right? No, even if you regularly practice yoga or Pilates, it’s still beneficial to include dedicated strength training in your routine—especially as you age or if your goals include building muscle, improving bone density, or boosting metabolism.
Here’s why:
- Muscle Overload is Key
Yoga and Pilates improve flexibility, core strength, and muscular endurance, but they don’t provide the same level of progressive overload as traditional strength training with weights or resistance bands. To build or maintain lean muscle, your muscles need to be challenged beyond their usual capacity.
- Bone Health
Weight-bearing exercises and resistance training are especially important for preventing osteoporosis. While some yoga poses help, lifting weights has stronger evidence for preserving or increasing bone density.
- Metabolic Boost
Strength training is more effective for increasing muscle mass, which helps your body burn more calories at rest. It also plays a greater role in insulin sensitivity and long-term metabolic health.
- Functional Strength and Injury Prevention
Yoga and Pilates enhance mobility, posture, and balance, but strength training improves your ability to perform everyday tasks safely and with power—especially important as you age.
You don’t have to choose one or the other. In fact, combining strength training with yoga or Pilates is an ideal mix for flexibility, strength, stability, and overall well-being. Here’s a balanced weekly fitness routine that combines strength training, yoga, and Pilates to support flexibility, mobility, and muscle growth without overtraining:
Sample Weekly Workout Schedule
Day 1 – Full-Body Strength Training
- Squats, deadlifts, push-ups, rows, shoulder presses
- 3 sets of 8–12 reps
- Finish with light stretching
Day 2 – Gentle Yoga or Restorative Pilates
- Focus: Recovery, flexibility, and breath work
- 30–60 minutes
- Great for mobility and stress relief
Day 3 – Upper Body Strength + Core
- Pull-ups or rows, shoulder presses, tricep dips
- Core: Planks, leg raises, Russian twists
- 3 sets of 10–12 reps
Day 4 – Pilates
- Focus: Core strength, posture, and controlled movement
- Mat-based or reformer if available
- 45–60 minutes
Day 5 – Lower Body Strength
- Deadlifts, lunges, step-ups, glute bridges
- 3 sets of 8–12 reps
- Include ankle mobility and hip openers in warm-up/cool-down
Day 6 – Active Recovery Yoga
- Flow or vinyasa yoga for circulation and flexibility
- Include deep stretching and breath awareness
- 30–60 minutes
Day 7 – Rest or Light Walk
This routine helps you develop:
- Muscle and strength (via resistance work)
- Core control and posture (through Pilates)
- Flexibility and recovery (through yoga)
If you are going to forego a form of exercise, don’t let it be strength training. Strength training is crucial for long-term health because it helps preserve muscle mass, boost metabolism, and improve bone density—especially as we age. It enhances insulin sensitivity, supports mental health, and improves functional strength for everyday tasks. Regular resistance training also reduces the risk of chronic diseases like diabetes, heart disease, and osteoporosis, making it one of the most effective strategies for maintaining vitality, mobility, and overall well-being throughout life.
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