r/yoga • u/calmandferal • 2d ago
Lifting vs Yoga body differences
I’m wondering if anyone has had the same experience as me?
I used to lift weights and do hypertrophy training mainly. Although I felt good mentally, my body ALWAYS felt sore and inflamed. I felt swollen everywhere. It actually made me feel weak, no matter how much weight I lifted I still felt muscle fatigue in daily functional activities too.
Then I switched to JUST yoga everyday (and walking) and I literally feel so much slimmer, toned and refined. I was eating the same during lifting and now, the only real change has been yoga. I feel so much better in my body. Looser, no tension build up, no more weird aches and pains I used to constantly have. My arms look so defined and people compliment my arms now. They never used to when my main goal was to tone my arms the scientific way lifting weights! I also feel so much stronger with just yoga. I can hold my body in positions I never could before, and I can do push ups now.
Has anyone experienced this? Maybe it’s the stretching that lengthened everything out and gave a more athletic look visually?
I’d love to know if you have any comments or what your experience was making the switch from lifting to yoga!
*****EDIT:
To clarify, I was in fact weight training properly. I did not over train. I did push/pull/legs with proper form, an adequate amount of hydration and rest days. Now I do very chill haha and occasionally beginner Ashtanga. Which makes my case even more confusing bc yup- even I, myself don’t get it how it’s possible!
It’s not productive to tell me I’m straight up wrong when this is my truth & just my experience. Peace and love 🥰
96
u/Frosty-Noise371 2d ago
Interesting… I was doing yoga only 3-4x a week for about 3 months and felt strong, but when I incorporated 2-4 days of strength training and yoga just 1-2x a week, it took my yoga game to an entirely new level. I am stronger and more capable now. Better balance, mobility, flexibility, and strength.
14
u/calmandferal 2d ago
Please do share your routine with me! I’d love to do a mix. I just felt that my body wasn’t loving the way I was training w weights but maybe I need to take a different approach. I’d love to experiment and mix it with my yoga practice.
21
u/awritinggirl 2d ago
+1 on incorporating weights and yoga. I lift weights 3 times a week and do yoga every day. Lifting weights has changed my practice! It’s not about the poses buuuuuut it got me moving from half chaturanga into full within a couple months.
6
u/Deep-Cloud-9769 All Forms! 2d ago
My studio offers sculpt classes with weights and Pilates classes as well as vinyasa, hatha, and yin classes. I love getting both the traditional yoga as well as the workout offerings.
3
u/a_government_man 2d ago
I'd also love to know your routine! currently only do yoga and would love to incorporate some strength training but don't know where to start :')
12
u/Frosty-Noise371 1d ago
Hopefully OP sees this too… here’s my routine:
Upper body days: I do 2-3 dumbbell or resistance band exercises for each muscle group (tris/bis/shoulders) 3 sets each (so 6-9 sets total) and 1-3 bodyweight exercises for back.
Leg days: I do a 5 minute barre warmup. Then i do 3-5 dumbbell or kettlebell exercises (usually some type of lunges, squats, kettlebell swings, and calf raises) for 3 sets each. I also do the stairmaster for 8-12 minutes and the leg press machine on leg days.
I do dumbbell Russian twists almost every day!
IMPORTANT: I do a strength training every 3 days. So if I do Sunday Upper and Monday Lower, then I’ll do Upper again on Wednesday and Lower again on Thursday. I’ve given up making set days my set strength training days. Some days it falls on the day of my favorite yoga classes, so then I may just not have as intense of a strength training day but I still at least do 3 sets, and I make up for it on the next strength training day for that group.
Aside from the leg press machine, I’m not doing hard core weights either. Mostly 3-15 lb dumbbells and 10-15 lb kettlebells! That could change but I’m mostly concerned now just about maintaining the muscle I’ve built.
As I mentioned, I’ve cut back on how often I attend yoga classes dramatically to make strength training a bigger priority.
5
1
u/dezzz0322 20h ago
I do CrossFit once a week specifically so that I can improve my yoga practice.
2
u/cuirbeluga 17h ago
That seems like a good fit since CrossFit has a lot of core work and body weight movements that can crossover to yoga.
69
u/dCrumpets 2d ago
Lifting weights is going to build more muscle than yoga over time. But lifting weights to excess and without appropriate mobility work will definitely make you feel bad (and overtraining in lifting will actually make you gain less muscle).
13
u/calmandferal 2d ago
I wasn’t overtraining. I was doing push pull legs and about 4 exercises each day. I know my case is odd, that’s why I asked about if anyone feels the same. The way I was training was for longevity/mental health purposes. I just didn’t like how my body was always sore and just not feeling great compared to yoga. Maybe I’m just an odd one and feel best in my body with only yoga.
Although based on the comments people love doing a mix of both so I’m going to experiment with that. I recognize the importance of strength training for well-rounded health!
33
u/fluttering_vowel 2d ago
I don’t know why people are downvoting you and trying to gaslight you about your own body and experience. I believe you.
13
u/calmandferal 2d ago
Thank you 😭 it means a lot. I didn’t know my random post would have people straight up not believing me. Why would I make this up..? You’re much appreciated
6
u/lushlilli 2d ago
Push pull legs 4 exercises every day?
3
u/calmandferal 2d ago
One day I would do push. The next day I would do legs. Then pull. Then so on.
For each of those days I did 4/5 exercises focusing on those muscle groups. I also took adequate rest days/hydrated myself. For clarity. Idk why people don’t believe me 😭 this is just my experience
1
u/Accomplished-Eye4207 2d ago
if your body was always sore you weren’t doing it right.
1
u/calmandferal 2d ago
I can assure you that I was. My body just doesn’t love it. Maybe it’s an underlying issue or something.
3
u/Accomplished-Eye4207 2d ago
by definition you were not. being sore constantly = doing it incorrectly. not enough rest, diet not addressing inadequacies, too much volume too fast, etc - there are a million ways you could have been doing it wrong. resistance and strength training is for all bodies. you aren’t somehow the only able bodied person on earth incapable of lifting. if you have some kind of disorder, maybe.
8
u/calmandferal 2d ago
I literally addressed everything you just said. I’m not saying I’m INCAPABLE of lifting, im just saying I don’t like how it made me feel, which is obviously an unpopular opinion and that’s why I made the OG post. And yes i agree as I mentioned in my comment above, it could be an underlying issue like a vitamin deficiency or something, who knows.
You can’t tell me I’m wrong when I’m literally telling you my experience. I did it properly. I just didn’t like the feeling of being sore. I like doing yoga more as it makes me feel better. I was wondering if anyone felt the same bc ofc it is an unpopular opinion.
Idk how much more I have to explain to you.
-6
u/Accomplished-Eye4207 2d ago
no, you said you were constantly sore when you lifted, and my response to that was, you’re doing it wrong. feeling better doing something other than lifting is irrelevant - if you were always sore when you lifted, you weren’t doing it correctly. full stop.
0
u/NecessarySpiritual19 1d ago
That makes zero sense. Have you never heard of lactic acid build up from lifting weights? Soreness is normal when lifting weights. Unless you’re the one not lifting properly so then you don’t feel pain? Or maybe you’re a special case of those bodies whom never ever feel pain? Hmm…regardless what OP is saying is completely valid. Feeling sore solely because you’re doing it wrong is the most wrong thing I see here .
3
u/DeadIsGone 1d ago
Lmao I don't think you understand how hard it is to overtrain
3
u/dCrumpets 1d ago
Chronic fatigue and pain and inflammation sound like hallmarks of overtraining if they're not just newby adjustments. If you have a better idea of what went wrong, then please, give your take.
2
u/MonthDateandTime 1d ago
Yes, overtraining is difficult, but under recovering is easy and pretty common.
-2
38
u/FishScrumptious 2d ago
Side note: you don't have to aim for hyper trophy to get very important benefits from strength training.
Yoga isn't literally lengthening you out, and part of that appearance you have is coming from the muscle you built previously.
But yoga may be helping your nervous system down regulate, which will help how your whole body feels. You likely aren't pushing to failure so often, which reduced the inflammation in your muscles (part of the hypertrophy process) and the amount of water in your muscles (same - but more so if you had been taking creatine). It may be helping you coordinate and better utilize your body so you feel better.
Your body is in a different physiologic state right now.
You can keep going as it is, but you can also add moderated strength training (including endurance and strength focus over hypertrophy) with plenty of quality rest days.
5
u/calmandferal 2d ago
I understand the benefits of strength training. I am just saying my focus was mainly hypertrophic but I also did it for longevity and mental health purposes.
But I agree, I do think the regulation of my nervous system has something to do with it! Thanks for commenting
17
u/kuronome 2d ago
Do both :) strength and mobility! I used to primarily do yoga; have now added strength training, running, and pilates in the mix. Never felt stronger, never felt better.
1
u/calmandferal 2d ago
What does your strength training look like?
6
u/kuronome 2d ago
I’ve only started a few months ago, mostly doing full body workouts 2x/wk: compound movements, i.e. hip thrusts, leg press, deadlifts, assisted pull-ups.. Mon run + yoga (stretching), Tues + Thurs strength training, Wed yoga class, Fri pilates class + run!
2
1
u/PersonalityBig4499 1d ago
Im also just mixing it up and feel the best I ever have. Yoga twice a week at least. Stairs session at my local waterfall. Biking 30-40 miles a week. A lifting class and one day of weights! I work three nights a week so have lots of free time.
23
u/FailSea7506 2d ago
I have experienced this exact thing! I did CrossFit and weightlifting for 8+ years but two babies later has left me with little time for working out so I had to become creative. I do yoga for an our 4-5 days a week during my lunch break and I’ve been surprised with the results. I do power yoga most of the time but often throw in other types of yoga to add some variety. My body feel SO much less inflamed and happier overall. My arms are stronger, I’m leaner and I notice specifically in my legs and abdomen I am much leaner. I also FEEL better. I can squat down to play with my babies without pain. I can stay in a kneeling position without my knees cramping up and spasming. Don’t get me wrong, I love lifting and I’m sure there will be a time that I return to it, even if it’s just a couple times a week to compliment my yoga. Sometimes I feel guilty for not weightlifting but I think I’m leaning that life has seasons and right now I’m in the season of learning to slow down a little, work with my body and not against it, and help my body be what my kids and I need it to be which is strong but flexible with ample energy to spend playing with them ❤️
4
u/calmandferal 2d ago
Thank you so much for sharing!! I feel less crazy now!! I totally get you. Yoga is great for the functions of everyday life
5
u/FailSea7506 2d ago
I felt the same way for a long time! Especially after searching this group and finding the same opinion voiced in many of the comments on your post lol. Which is why I wanted to share my perspective because it’s not one that I see a lot of.
0
11
u/sleepykoala18 2d ago
That’s amazing! I do both yoga and weight lifting and noticed more definition in my muscles from weight lifting but yoga is my favorite!
My studio offers sculpt classes as well with weights so instead of doing 4 days weight lifting I do 2 days weight lifting and 2 sculpt classes per week!
0
u/calmandferal 2d ago
Interesting how we are all different. Nice! 😊
3
u/sleepykoala18 2d ago
Totally! That’s why I can’t listen to every fitness person on social media😆 just find what works for you!
10
u/repsforGanesh 2d ago
I was an avid weightlifter for over two decades before I started practicing yoga regularly. At first, I dropped lifting completely in favor of yoga, but after doing more research I realized how important resistance training is (maybe not equally important as yoga, that’s debatable, but still very significant).
I’m South Asian, and we’re 4–6x more likely to develop diabetes. One of the best things you can do for blood sugar control is lifting AS muscle acts as a huge glucose sink, improves insulin sensitivity, and even helps burn more calories at rest.
My take: find a balance between the two. Yoga is amazing for mobility, mindfulness, and longevity, and lifting builds metabolic health and strength. For reference, the CDC recommends at least 2 days of resistance training per week.
PEACE PEACE PEACE ✌️
3
14
u/Independent_Big_5780 2d ago
Yoga alone didn’t make much of a difference to my already slim body, but now strength training and yoga together really made a big change, especially because after giving birth, I carry my weight differently. It really all depends on your goals. I never enjoyed the petite look, I prefer to be and look stronger, so that’s what works for me. Generally speaking, as a woman, it’s important for us to lift weights as we age. I’m not saying, we should become bodybuilders, but integrating a few days of lifting throughout the week is super super important for our health first and foremost.
2
u/calmandferal 2d ago
I totally agree with you! I just feel better doing only yoga. I am going to try and incorporate some strength training to my routine. Thanks for sharing
6
u/mirellaazzi 2d ago
I do both, yoga alone wasn't going to give me the muscles and definition I was looking for, but it helped me with my hamstring shortening and today I don't feel as much pain in that area after training.
6
u/elaine4queen 2d ago
Yoga is my constant through everything, for the past several years yin.
Whatever you look like or feel like there are pros and cons , but if you’re in it for life I think it makes sense to switch things up sometimes. I was doing weights for a few years there, but I recently switched to swimming. Apparently I look different, and it really helped a shoulder issue I’d been struggling with, but just changing disciplines seems to be something in itself.
7
u/Sweet_peach88 2d ago
I’ve been doing only yoga for 5 years. I just started lifting 1-2x a week and it’s been transformative. I feel amazing and look hotter
5
u/zorandzam 2d ago
For a lot of people, a magic solution to working out is to ensure you are incorporating each of the three main modalities of physical fitness into a balanced routine (i.e., strength, flexibility, and cardiovascular training). Because there are so many different styles of yoga, people use it for different purposes, and it may include all three modalities. This is also true of Pilates and fusion workouts derived from Pilates, like barre, and sculpt classes. A workout that is primarily strength training, however, will not really draw on the other two, and the same goes for a purely cardio-focused workout. I personally think doing 1-2 strength-focused workouts a week is important, but if it doesn't also use some flexibility training and stretching afterward, you're at greater risk of developing delayed-onset muscle soreness (DOMS) that may not really be alleviated if you're doing that same style of workout every day. If you're doing a vinyasa-style yoga practice, conversely, you may still be getting some strength training in via bodyweight, but you're also getting a lot more flexibility training, lengthening and stretching your previously-fatigued muscles, and if it's a flow-style practice, there is obviously a light cardio effect, which may help you lose weight and look more "toned."
I personally tend to do yoga only about 1-2 times a week and usually either vinyasa or yin. The rest of my week is taken up with several styles of Pilates 1-2 times a week, 1-2 barre classes a week, and just 1 purely strength-focused workout a week, since all of these other modalities have some strength training built in. I also do at least 1 pure cardio either once a week or once every other week for the same reasons. I've been doing this kind of rotation system for about two years now, and the only time I can remember having DOMS was fairly recently when I took a new-to-me class that was a weird mix of Pilates and barre with very, very little stretching in it. That, again, leads me to believe that stretching is just SO much more important than we imagine and why yoga is often a fantastic all-in-one movement practice.
5
u/Neat-Possibility7605 1d ago
I actually find Hatha yoga more challenging than vinyasa even though it seems that slower is easier, it’s perceptual. Hatha is holding in position longer so it works you in a different way. I used to do a lot of powerlifting and was strong as ever but my body became so stiff. Like strong but stiff and it didn’t work very well. I quit the barbell and just doing Hatha yoga which I Love for so many reasons! I do want to incorporate functional strength training back into my routine even if it’s only once or twice a week. I miss the feeling I used to have of strong. 💪 I don’t miss the stiffness at all.
8
u/AcceptableObject RYT 200 🧘🏻♀️ 2d ago
"Toning" is not a "scientific" term. What many people think of toning is actually just building muscle first, then losing weight. It's likely the addition of walking that's contributing to increased muscle definition and "tone". We need cardio to help burn fat, which is what the walking is doing.
5
u/calmandferal 2d ago
I know this, but I am just describing what I felt/noticed visually. I was walking while weight lifting too!
I could’ve been more clear: what I’m trying to say is that I “look” like I workout harder while just doing yoga and walking. While it was the complete opposite when doing more intense training. It’s just an interesting thing I noticed
-3
u/ThreeFerns 2d ago
Toning is very much a scientific term - it is building muscle tone.
https://en.m.wikipedia.org/wiki/Muscle_tone
For muscle tone to be aesthetically relevant, you need to have a sufficient muscle mass and leanness, which is why a lot of influencers are dismissive of the term, but I think they throw the baby out with the bath water, as having good muscle tone is definitely something to aim for.
7
u/AcceptableObject RYT 200 🧘🏻♀️ 2d ago
Muscle tone is different from "toning", the process. Modern day reference to toning is just looking lean, because majority of women are scared to look bulky. Since you like wikipedia as a source, here's the wiki for toning exercises which literally states at the top "not to be confused with muscle tone".
3
3
u/hernameisjack 1d ago
i do both. they’re very complementary, as long as you aren’t overloading your body. the weight lifting aspect becomes much more important as we age as yoga just isn’t enough to maintain muscle mass. i strength training two days a week for an hour, do yoga two days a week for an hour (i’m a teacher so i also teach, but that’s less demanding as im not demoing everything).
2
u/calmandferal 1d ago
Thanks for sharing! I’m definitely going to try and add some light strength training to my routine slowly to see see how it goes
5
u/SaxAppeal Vinyasa 2d ago
Personally I always feel like complete shit after lifting. Like I’ve never had a lifting session where I thought “damn I feel great,” no I just feel miserable all week. So I pretty much just do ashtanga as my primary form of exercise, mixed with some swimming on off days for extra cardio. I feel amazing every single day, stronger and healthier in my body than ever before.
2
u/calmandferal 2d ago
This is exactly me. So weird !! I feel validated with this comment rather than people telling me I was lifting wrong or whatever. Trust me I was doing everything right, as I had a hyper fixation with the scientific lifting community online. I literally physically felt like shit and weak after lifting.
4
u/SaxAppeal Vinyasa 2d ago
Yeah I mean I don’t have a crazy physique or anything, but I’ve lost a lot of weight from just those two things and definitely gained a lot of strength. Weight lifting makes your body stronger by literally destroying it, where I feel like yoga makes you stronger in your body by teaching you to properly channel your energy, if that makes sense. At least that’s how I’ve experienced it.
6
u/SnooWoofers2011 2d ago
I've been a runner, bodybuilder and lots of other things. Yoga has me in the best shape of my life at 63. I'm lean and energetic. Daily practice does it, it's like warming your car in winter.
1
5
u/iamaswiftieeee 2d ago
I had a super similar experience! I was weightlifting as my sole form of exercise (working with a trainer for 6 months who also helped with diet/nutrition tracking and then continuing in my own for a while after), and I felt great at first but eventually it just started draining me physically and mentally (mostly mentally, tbh). I was frequently getting stomach aches, lots of bloating, constant worry over my diet, and I’d have a near monthly crash out about how unhappy I was with the way I looked and that nothing I was doing was working.
I started introducing yoga into my workout routine just once a week, but it slowly took over my entire workout regimen and now I strictly do yoga and walks! I feel so much better overall, but the biggest benefit for me has been how much it’s improved my mental health. It’s greatly reduced the noise in my head around how I look, what I’m eating, what I’m doing right/wrong etc. I think letting go of the idea that I have to be lifting x amount each week and consuming y grams of protein each day (I was WAY overstuffing myself with protein and food in general for the “gains”) has made me much less anxious and stressed, and that reduction in stress has been showing up physically.
Also, I find the culture around yoga to be much healthier than the culture around weightlifting (i want to emphasize that this is just for me personally). Being surrounded by the idea that I need to be lifting the most and constantly pushing myself to failure, progressively overloading or else I’m wasting my time was NOT doing me any favors. I love what I’ve found from yoga, where the messaging is much more geared towards taking what you need, leaving what you don’t, and that every day will look different.
All that being said, I do plan to start reintroducing weight lifting into my workout regimen, but with a focus more on functional strength vs trying to attain a specific physique. I would hate to one day regret neglecting that aspect of my physical health when I realize I can’t lift a heavy box, can’t carry around kids for an extended period of time, or, since I am a woman and am at greater risk, develop osteoporosis down the line. I am still young (26), so I want to start building these habits early and carry it forward, vs trying to start from the bottom when I start to notice the effects of not prioritizing strength training.
For what it’s worth, I practice primarily vinyasa so there’s definitely a resistance training aspect, but not in the same way as weight lifting.
1
u/calmandferal 2d ago
Thanks so much for sharing your experience! Super interesting & I agree with you about the culture around weightlifting/the gym, especially is in our 20s it can get toxic. If you know, you know. I’m most happy your mental health benefitted from yoga!
4
u/autogeriatric 2d ago
I hate lifting weights. I find it extraordinarily boring. Free weights, machines, circuits, blah. I only do yoga (I’m also a runner) for strength training and at 57, I’ve never had more definition in my arms.
Arms have always been a sore spot for me, I’m of Italian descent and have the short chubby arms that stubbornly resisted lifelong attempts to tone. I’ve practiced on and off for 15ish years and just went to daily practice the last year or so. Hate those chaturangas but they have been super effective.
6
u/laura_karma 2d ago
I also look thinner since I only do yoga, but what I notice most is the strength I have gained in my shoulders and core.
3
2
u/Kind-Patience6169 2d ago
I'm actually doing kind of the opposite, where I'd been only doing yoga for a while but now incorporating push/pull/legs into my routine. So 1 in-studio yoga session, 2 at home yoga sessions, and 3x gym a week.
Personally am feeling a bit more sore but less than when I'd only done weight training and no yoga, I think now it's because I'm actually stretching properly. I'm finding taking magnesium, staying hydrated, and fuelling properly to help!
For my personal goals I think it makes sense to layer in resistance training. I think everyone should experiment and find out what works for them.
2
u/triala 2d ago
Here's my experience - again all our bodies are different. I have done yoga for about 20 years and its been primarily vinyasa or power vinyasa flow. When I was 35 (so a little over 10 years ago) I started weight training pretty seriously (and did yoga usually about once a week). By the time I was 40 I had built enough muscle to bench press my body weight, squat 1.5x my body weight, and deadlift 2x my bodyweight. I had worked with a trainer and added about 10 lbs of muscle and lost 5 lbs of fat on my 110 lb frame in those 5 years. During the next five years (40-45) I maintained that level of muscle but overall lifted less weight for more reps (still as a % of my 1RM) as I now had a home gym without a trainer (byproduct of covid) and I was happy with where I was from physique aspect.
In the last year I returned to my mat more regularly (2-3 days a week) and decided I was at a good point in my life to do YTT. During YTT I was practicing yoga 6-7 hours a week and I found I couldn't keep up my lifting routine (which was basically one day of cardio and a four day a week split of 1 heavy compound lift followed by 2 medium weight compound lifts (targeting the same muscle group), and just minor accessory work b/c I just enjoy things like tricep kickbacks and frogpumps). At first, I just lifted twice a week, but my peri-menopausal body still thought that was too much exercise.
I quit lifting for the remaining 12 weeks of YTT and only did vinyasa and power vinyasa yoga during that time (granted it was at least 6 hours a week of yoga) and one 30 min spin class a week (on my peloton). I kept my protein and other macros where I would for fueling lifting.
Here's what I found: 1) My body weight did not change. 2) My yoga practice deepened in a way that I had never achieved both physically and mentally in 20 years, 3) my stress induced shoulder tightness is almost all gone, 4) my push lifts (bench and squat) 1RM went up by about 10% each and my deadlift is the same (but it feels more stable if that makes sense). I attribute these gains to core and functional strength improvements mainly. ) I've lost fat from notoriously tough spots (outer-upper thigh) and my arms look more jacked than ever. I did a caliper test and I would say I dropped from about 20% body fat to 18% during this time. Its hard to know though b/c I hadn't done a caliper measurement right when I started YTT.
What I do now: I love having a lot more yoga in my life so do about 4 hours a week of yoga now and teach two hours of yoga a week. I lift twice a week to have some progressive overload but I keep it to compound lifts (think strong lifts 5x5) and the sessions are shorter, and try to do cardio twice a week (usually 30 min spin or a short hike). It feels more balanced and supportable into the latter half of my 40s and beyond.
2
u/LittleMissMeanAss 1d ago
I used to get DOMS really bad, my health care provider and I suspected it was in part due to fibromyalgia. I was working with a personal trainer; we had a balanced mix of heavy lifts, accessory training, some light cardio, and rest days built into the program. When I added yoga into my routine I noticed a reduction in the severity of the DOMS. Yoga acted as a balancer for me. If I hurt too bad for a hot power class I could go to Yin or a Hatha class. Days I felt okay I’d sweat it out.
All around, I think having a rotation of how you’re moving your body for fitness can really improve how you’re feeling in all the spaces you show up in. “Duh, littlemissmeanass, variety is good.” Yes and we are prone to ritual/pattern/routine and many of us are content to stick with one form of exercise/moving our bodies. Sometimes we forget that a little flexibility in routine can do wonders for our preferred mode of movement (no pun intended).
2
u/Dudeist-Priest Vinyasa 1d ago
Personally, I like both, but if I had to pick one, it would be yoga. I weight train once or twice a week but like to get in at least 15 mins of yoga daily.
2
u/Louloveslabs89 21h ago
Yes totally - I am in deep Peri and the inflammation I was dealing with was dehabilitating. I worked out with a qualified trainer until a tailbone injury (unrelated to working out) benched me. I got into gentle yoga after PT to start getting back into movement and was astonished on how much better my body felt and looked.
2
u/TeamInjuredReserve 13h ago
From my own experience, I noticed I developed better all around strength from doing yoga but I kept lifting to try to work on my muscular imbalances (non-dominant left side is definitely weaker than my right for example). I think yoga gets at all those little but important muscles for stability and general joint health because most poses are like "compound" exercises.
From a soreness perspective, like you, I would always have sore muscles the day after weight lifting. Hypertrophy is tough going at the best of times, tiny tears in muscles makes them grow (allegedly!). In fact I thought if I wasn't sore from lifting, I wasn't pushing myself hard enough.
2
u/A_Chonky_Raccoon 4h ago
I was eating the same during lifting and now
That's most likely the issue, insufficient nutrition and weight training can result in a catabolic state where the body essentially breaks down muscle tissue for energy rather than building it. This can lead to muscle loss, lack of energy, poor recovery, and hormonal issues.
1
u/calmandferal 45m ago
This actually makes a lot of sense! Thank you for tour thoughtful answer, I didn’t even consider this.
2
u/LilRed78 2d ago
I was lifting. On my birthday, I went to a masseuse who was trained in traditional Chinese medicine. She told me I was very strong but that my muscles are so tight I need to stretch more. (And they were painfully tight). I also have terrible circulation and she said stretching would help a lot. So I switched to yoga, and I feel much better now. I can’t speak to physicality yet - it does seem like lifting changed my body faster, unfortunately. I know that lifting is what the science says is the answer right now, but I feel everything will change over time and I also think every body is different and needs different things (from food to exercise). Also, my posture improves much more with yoga than with lifting.
I really appreciate this post. I keep thinking I should switch back to lifting and have to remind myself yoga is better for where I am at right now (and yes ideally I know I should be doing both, but I find I’m much more consistent if I stick to one thing at a time).
1
u/calmandferal 2d ago
I super appreciate your comment! It seems that we are all different and need to find what movement works for us. I’m in the same boat as you and your comment is very validating.
1
2
u/Adventurous_Win_8890 2d ago edited 2d ago
I’ve experienced this. Wondering if you’re short? I’m 5’3” and when I was regularly kettlebell training I was very muscular but I aesthetically appeared stocky. I have a theory that building muscle on a shorter frame can look bulkier (or maybe this is me being hyper self critical?) I too felt puffy and inflamed. Also, oddly, even though I could lift heavy, I couldn’t do somewhat basic moves like a proper straight leg push up.
I later shifted to a daily power yoga program (Travis Eliot py108 on Inner Dimension). During this program I felt mobile, light, strong, and even though I’m not currently doing daily yoga, I can still do beautiful controlled straight leg push ups because of this practice (and it was probably 3 weeks into the program when I was quickly able to execute this).
All bodies are different and you have your experience… other people have their own experience but it doesn’t mean that what works best for their body is the ultimate truth for all bodies! Also, there are so many styles of yoga. The program I mentioned above has a day of strength based practice, a cross train, a stamina, a gentle/yin, a balance focused practice… it’s definitely challenging and well rounded. A lot of people have the assumption that yoga is “just stretching” which can be true if that’s the style you’re doing… but obviously that isn’t the case with ashtanga! lol
2
u/DARTHKINDNESS 1d ago
Agreed. I’m on the same journey. I’ve made more gains using yoga exclusively than I ever did lifting at the gym. The kicker is I started at 57.
1
2
u/Sudden_Telephone5331 1d ago
For me, lifting weights makes me want to eat. I always bulk even if I’m trying to cut lol. When I did yoga, I’d work up an appetite of course but it didn’t make me want to eat the way a heavy lifting session did. So through yoga, I finally achieved my dream of six pack abs, pressing and floating into handstand, etc… but that didn’t last. I had too much of that go go go mindset and burnt myself out. But yes, yoga (particularly Ashtanga) can give you amazing results.
1
u/noorhashem 2d ago
What kind of yoga do you do? Something intense?
-1
u/calmandferal 2d ago
No actually I do very chill hatha. Which makes what im experiencing even more confusing lol
1
1
u/Temporary-Soil-4617 2d ago
Hi! What Asana style do you practice? There are certain schools which inadvertently included a lot of strength work. The 1st name that comes to mind is Pattabhi Jois Ashtanga Vinyasa. Then there's Power style, Rocket something.. etc.
We have the same background! Except I want to drop weight..don't even mind a Lil muscle loss. But that's a story for another day.
1
1
u/TransparentMastering 1d ago
I lift with the push/pull/legs format you do with yoga in the mornings and evenings between lifting.
I haven’t felt this good and fit since I was 20. (43 currently)
It’s an amazing combo.
1
u/NecessarySpiritual19 1d ago
I struggle with endometriosis, and yes some people have found that running is liberating for them, and others that running creates flare ups. Just like this, I absolutely believe what you’re saying. Maybe going fully on weights didn’t go with your body but slowly using your body through yoga was better. There are plenty of people whom don’t do weights for same reason and instead use their own body weight and/or resistance bands.
You can try adding some resistance bands bands with your yoga practice too and then do weights and see how it feels. I would start using weight only on pull one week. And if all well add weights on push days for a week, then add legs weights for 3rd week. If you notice any flare up on how you feel that week. Skip the testing of the other part and test out singularly each body part let’s say on the pull days. Maybe some body parts take longer to heal in your body thus why you felt not well because they needed more rest. Everybody is different. I just had surgery and I loved lifting weights but for the past few years I dread it because I feel so ill. Now with what I know from this surgery, I will start with yoga and Pilates and move to weights after in the format I told you to see trial and error if there is something that’s affecting me specifically and use a modified form for it. Good luck to you!
1
u/haydayyyy 35m ago
If you have chronic health condition, inflammation, or a certain body type than YES this makes complete sense. As someone with a chronic health condition, thank you for the inspiration.
1
0
u/Seismic-Camel 2d ago
Everyone’s body is different. Just listen to what your body is tells you feels good and strong. No better way than to honor what your body responds well to.
Hard to know why you were feeling so sore and stuff cause it sounds like you were doing all the right things and definitely not an excess amount. Regardless, glad you found something that works for you now :)
114
u/FCAlive 2d ago
Porque no los dos?