Strength for Yoga
Stronger, Calmer, Happier at Any Age
I didn’t expect strength & resistance training to make me happier - but the science (and my own experience) says it does.
I’ve been practicing yoga since the mid 1970s and teaching weekly classes since the late 1990s.
Mid way through last year I introduced Strength and Resistance training into my own weekly practice, and I couldn’t be happier. So much so that I’m now teaching a couple of classes each week dedicated to Strength for Yoga and the feed back from those attending has been fantastic.
Strength for Yoga :
Why Strength & Resistance Training is Becoming so Popular
The past few weeks have been intensely busy, and although I’ve managed to practise most days, I hadn’t had my regular weekly training session until today. Having just finished, I feel wonderful - my muscles have softened, my breath feels easier, and there’s a lovely sense of calm and inner quiet.
That feeling made me curious to look into the research – how does strength training - specifically resistance training - help us unwind, reduce tension and anxiety, and shift our physiological state almost immediately.
Our strength for yoga sessions are light to moderate.
We lift weights or use resistance bands for 8–12 repetitions per set, practising movements like lunges, squats, bicep curls or planks - slowly, with control. The goal isn’t exhaustion, but challenge: to get a little sweaty, breathe a bit quicker, and still be able to talk.
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Louise, who comes regularly to my Strength for Yoga classes, recently shared how much she’s noticed the difference:
“Even when I’m just standing still, I feel physically stronger, more grounded, centred, and stable.”
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There’s a growing sense in the group that we’re all becoming noticeably more capable. I can now lift my 30kg dog without a second thought, carry heavy groceries with ease, and - to my great surprise - actually enjoy two sets of abdominal exercises (which were definitely not my favourites!).
We often laugh between sets, remembering that when we started, about a year ago, some of us could only manage three repetitions - and now we’re pushing thirty!
We’re all of a certain age (I was born in 1964) and yet we constantly remark on how much fitter, stronger, and happier we feel.
That happiness factor, for me, is one of the most important outcomes. Resistance training triggers the release of endorphins, dopamine, and serotonin — our natural mood-lifters. These chemicals reduce pain and stress, ease anxiety, and even help relieve symptoms of depression.
Evidence: Gordon et al., 2018 – JAMA Psychiatry
As we grow stronger, we also develop a powerful sense of mastery and competence, which boosts confidence and self-worth. Finishing that extra set or pushing a little harder builds mental resilience too - we start to feel more capable of handling challenges in everyday life.
And while I don’t focus on the aesthetic side of things, there’s no denying it: feeling strong, healthy, and capable naturally improves body image. That’s something many in the group have mentioned - a genuine sense of empowerment that comes from strength, not appearance.
Research: PMC Study on Strength Training & Wellbeing
Resistance training can also improve sleep quality. It builds what’s known as a homeostatic sleep drive, increasing the body’s need for rest so it’s easier to fall asleep. We then sleep more deeply too, because the tiny muscle repairs that happen after training signal the brain to spend more time in deeper, more restorative sleep cycles.
Exercise also boosts levels of sleep-promoting compounds like adenosine (which builds up through the day and helps us feel drowsy), as well as testosterone and growth hormone, both linked to better-quality sleep.
Read more: VeryWell Health – Lifting Weights & Sleep
So, if you ever need to unwind, boost your mood, or sleep more deeply - try a Strength for Yoga session. You might be surprised by how quickly your body (and mind) thank you.
Enjoy the rest of your day and see you soon,
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