Practical Application of Strength Training and Yoga
TLDR: The global fitness industry is booming, but real individual change in health and wellness requires more than catchy slogans. The infamous Shia LaBeouf "Just Do It" meme critiques the superficiality of corporate motivational messages. While overthinking, poor lifestyle prioritization, and fear of failure are common barriers, success comes from starting small, staying consistent, and embracing setbacks as part of the journey. Ultimately, you just have to start—progress will follow.
Before we start, consider the below esteemed philosophers:
"Pluralitas non est ponenda sine necessitate" - "Plurality should not be posited without necessity."
"Frustra fit per plura quod potest fieri per pauciora" - "It is futile to do with more things that which can be done with fewer."
Paraphrased Ockham's Razor: "The simplest explanation is usually the best one"
- William of Ockham
“Just do it”
- Shia LeBeouf
There is no one or best way of doing anything. The best method is one that you can enjoy, learn, grow, and stay consistent with. There are important considerations here such as your individual goals, physical limitations and ability, and consistency but the simplest and best thing I can tell you is to just start and learn to adjust the variables discussed below. You're not going to get it right all the time but that's kind of the point.
Simplifying the Approach
To keep things simple and accessible, consider these three key variables first: Frequency, Intensity, and Duration. By thinking on these, you'll cover most of what you need to create a balanced and effective routine. When in doubt, start small and gradually progress.
Frequency:
Questions: How much time to do you have available to dedicate to your movement practice? To strength? To conditioning? To yoga? To rest?
Practical Consideration: Determining frequency is not just about assigning amount of days and scheduling, but considering what your progression scheme will look like and if you're able to effectively learn , recovery, and grow. You have to be able to manage frequency to allow yourself to progress.
Example: Aim for a balance that allows regular practice without overtraining or one that ignores your other life responsibilities. Adjust your split depending on your goals. Perhaps its an even 1:1 split to start or 2:1 depending on your priorities. Progress from there.
Intensity:
Questions: How can you adjust the intensity of each session/week/month/phase based on your fitness level and goals?
Practical Consideration: I like to have simple Hi/Med/Lo qualitative scale in my head and keep track of my subjective energy levels alongside traditional metrics like weightlifted, rate of perceived exertion (RPE), reps in reserve (RIR). A simple "how do I feel right now?" will also work and can be used to chart your next move.
Example: Sequencing alternating Hot Power Yoga and HIIT training days will likely not be a sustainable long term approach. Even if you had planned for a medium intensity yoga flow class and you're not feeling it, take regressions and adjustments as needed within the class. Learn to listen to your body.
Duration:
Questions: What's a realistic time frame you can spend based on your goals? How much time do you currently spend being active/inactive? How sedentary are you?
Practical Consideration: Assess your current activity levels and look for opportunities to integrate more movement into your daily routine. Balance session length with your ability to stay consistent and recover adequately. Integrate short activity bursts to break up sedentary periods and gradually increase overall daily movement.
Example: If your goal is to enhance overall fitness without feeling overwhelmed, you might start with a balanced routine that includes both strength and yoga. For a more strength-focused approach, you could begin with 1-hour strength and conditioning sessions twice a week, gradually increasing to three or four times a week as your fitness improves. Complement these sessions with two yoga sessions weekly to aid in recovery and flexibility, and incorporate manageable movement breaks like a 20-minute morning walk and a 10-minute evening stretch.
Alternatively, for a more yoga-focused approach, start with one individual 45-minute yoga session and one 1-hour group class weekly, and supplement with short daily practices like 10-minute morning stretches and 15-minute evening relaxation routines. Add one 1-hour strength training sessions weekly to maintain muscle tone and overall strength. These are both arbitrary examples but what matters most is some semblance of a plan and progression scheme that includes both dedicated sessions and movement breaks added throughout the day.
Practical Application
Start Small: Begin by incorporating a few yoga poses into your strength training routine. Poses like downward dog, child’s pose, and warrior poses can serve as excellent warm-ups or cool-downs.
Schedule Wisely: Plan your resistance training and yoga sessions according to your goals. Ensure a balanced approach that targets different muscle groups and energy systems throughout the week.
Use Yoga for Active Recovery: On your rest days or during recovery weeks, use yoga to stay active while allowing your muscles to repair. Gentle yoga sessions can promote blood flow and enhance flexibility.
Prioritize Strength Training: General strength training creates adaptations in ways that yoga will not be able to as you can load structures and movement patterns to create adaptations. It helps create the foundation for you to express your ability outside of the gym or on the mat
Mindful Breathing: Incorporate breathing techniques from yoga into your strength training and daily life to improve focus and reduce stress. Practice deep, controlled breathing during lifts to enhance performance and concentration.
Create Guidelines and Systems for Assessing Recovery: Establish clear guidelines and systems to monitor your recovery. Track your sleep, nutrition, and energy levels to ensure you are adequately recovering between sessions.
Personal Insight
My personal approach to this balance has much to do with my origins in strength and yoga. Growing up playing lots of soccer, rock climbing, and scuba diving my time was heavily invested in “sport specific” activities. Strength, mobility, and flexibility were covered at best as a 5 min bodyweight warm up or cool down with very little intention to quality or progression. When I was 17, I completely tore my ACL. It was partially a freak accident but there were certainly things that could’ve been proactively addressed had I known about them. Managing volume effectively so that you can actually recover and let your body adapt is key. On some level, if you get injured, it means something within your system was not prepared for that level of force, at that angle, etc. Something was weak. A general strength and mobility approach would’ve helped mitigate that risk but injuries are still a fact of life.
After surgery, I knew my system and ability was compromised so I sought ways to improve my general movement quality. Starting fresh as a beginner and with a “compromised,” new normal meant having to start with a 1:1 strength to yoga ratio with a huge emphasis on low intensity basics. By combining the two styles, I’ve been able to effectively explore my range, fortify my foundation, and even bounce back a few more times after a couple more injuries. These setbacks for me are lessons in meeting yourself where you’re at and working on what you can control - from a specific depth in your knee bend, to how many sessions you can fit into per week, or exploring new opportunities for growth through the long term.
Conclusion
Remember, there’s no need to overcomplicate things. Start with the key areas—Frequency, Intensity, and Duration—and adjust as you go. Stay consistent, enjoy the process, and keep learning. Combining strength training and yoga is a great way to prioritize your own wellbeing
For those in the Tampa and St. Petersburg area looking to improve their physical and mental performance, we offer specialized fitness programs and classes tailored to your needs. Whether you’re looking for general strength training, yoga training, weight loss, or youth fitness training, our sessions provides the perfect environment for growth. Join our popular fitness programs and start your journey toward improved fitness today.
Sample Week
Sunday: Rest and/or Slow Flow Yoga for Recovery
Focus on gentle yoga poses to stretch and relax the muscles. Review your overall recovery, and adjust the upcoming week’s as needed.
Monday: Yoga-Influenced Warm-Up + Full Body Cardio/Power Fitness Workout
Start with a yoga-inspired warm-up, including poses like downward dog and warriors 1-3. Follow with a full-body cardio or power workout, incorporating functional fitness exercises.
Tuesday: Hot Yoga
Attend a hot yoga class to enhance flexibility, balance, and core strength. The heat helps to deepen stretches and improve muscle elasticity.
Wednesday: Sport/Hobby-Specific Day
Engage in your favorite sport or hobby. This day can be used for activities like soccer, climbing, or swimming, providing variety and additional cardiovascular benefits.
Thursday: Full Body Strength Training + Mobility
Focus on strength training exercises that target major muscle groups. Incorporate compound movements like squats, deadlifts, and bench presses, mobility for joint specific outcomes, followed by a yoga-based cool-down.
Friday: Sport/Hobby-Specific Day
Another day dedicated to your chosen sport or hobby. Ensure you vary the intensity and focus to avoid overuse injuries and promote balanced development.
Saturday: Rest/Recovery or Yin Yoga
Use this day for complete rest or engage in a light activity like a walk or gentle stretching. Yin Yoga is a great place for long, restorative holds in poses to help you down regulate.
