Weight Training Matters as We Age: A Yoga Teacher’s Perspective
Weight Training Matters as We Age …And Yes, That’s Coming From the Yoga Teacher!
As a yoga and mobility teacher, I spend my days helping people move better, feel better, and stay connected to their bodies. But today, I want to talk about something that might surprise you: why adding weight training to your routine is essential as you age-even if you love yoga as much as I do.
Looking at Longevity: The Whole-Body Approach
Yoga is incredible for flexibility, balance, and mental clarity. It keeps our joints happy, our minds calm, and our bodies supple. But if we’re talking about true longevity-staying strong, independent, and vibrant well into our later years-we have to look at the body as a whole. That means building and maintaining muscle, and for that, weight training is key.
Why Muscle Matters More as You Age
As we get older, we naturally lose muscle mass-a process called sarcopenia. This loss starts as early as our 30s and accelerates after 50, especially for women. Less muscle means:
Reduced strength and mobility
Higher risk of falls and fractures
Slower metabolism (making it easier to gain weight)
Greater risk of losing independence
Weight training directly combats these issues by stimulating muscle growth, strengthening bones, and improving balance and coordination. Research shows that even one year of heavy resistance training can help preserve muscle function for years afterward.
The Benefits Go Beyond Muscles
Here’s what regular strength training can do for you:
Stronger Bones: Weight-bearing exercise encourages bone-building cells to work, reducing osteoporosis risk.
Better Balance: Stronger muscles mean better stability, which lowers your risk of falls.
Improved Metabolism: Muscle burns more calories than fat, helping you maintain a healthy weight.
Heart and Brain Health: Resistance training helps control blood sugar, lowers blood pressure, and even supports cognitive function.
Longer, Healthier Life: Studies link muscle strength to a lower risk of chronic disease and longer lifespan.
Yoga and Weight Training: The Perfect Pair
You don’t have to choose between yoga and weights-they actually make each other better! Yoga keeps you mobile, balanced and flexible, which helps you move safely and efficiently during strength training. Weight training, in turn, builds the muscle needed to support your joints and deepen your yoga practice.
“Combining both practices can lead to a more comprehensive fitness regimen, addressing strength, flexibility, and mental well-being.”
How to Get Started
If you’re new to strength training, start slow and seek guidance-just as you would with yoga. Use resistance bands, light weights, or even your own body weight (think squats, lunges, or push-ups). Aim for two sessions a week, focusing on all major muscle groups. There are some great videos on Youtube!
The Bottom Line
I’ll always be passionate about yoga and its power to transform lives. But for true longevity, we need to build a body that’s not just flexible, but strong and resilient. Adding weight training is one of the best gifts you can give your future self.
Let’s look after our bodies as a whole-so we can keep moving, exploring, and thriving for years to come.
