Yoga versus lifting for strength training?

I hear what you're saying and certainly will not say you're incorrect. I know a lot of women who look amazing from doing many different forms of exercise, some lifting heavy, some not. However my (female) cousin is a crossfit instructor and, trust me, she has built bulk. A lot of it (at 5'6, she's about 165lbs and VERY low body fat %). And, while that works for her and she loves the strength in her body, it is not a goal I share. I won't say it's unattractive because of course that is all relative, but I definitely don't want my body to look like hers. And, admittedly, she does far more heavy lifting than any other person I know, not just females.

That bulk likely had more to do with diet than with heavy lifting. Women can bulk up, but to do so it would require a caloric surplus (in addition to the lifting routine).

I hear what you're saying and certainly will not say you're incorrect. I know a lot of women who look amazing from doing many different forms of exercise, some lifting heavy, some not. However my (female) cousin is a crossfit instructor and, trust me, she has built bulk. A lot of it (at 5'6, she's about 165lbs and VERY low body fat %). And, while that works for her and she loves the strength in her body, it is not a goal I share. I won't say it's unattractive because of course that is all relative, but I definitely don't want my body to look like hers. And, admittedly, she does far more heavy lifting than any other person I know, not just females.

That bulk likely had more to do with diet than with heavy lifting. Women can bulk up, but to do so it would require a caloric surplus (in addition to the lifting routine).

That's very possible. I'm sure you know more about it than I do. She sticks to the paleo diet. I don't know how much of it she eats though. I just know I want to avoid whatever it is she does.

That's very possible. I'm sure you know more about it than I do. She sticks to the paleo diet. I don't know how much of it she eats though. I just know I want to avoid whatever it is she does.

Understandable, stick with whatever is working for you and you enjoy (yoga would do wonders for me; it would improve my lifting and go a long way at improving my skill in the martial arts I practice...but my fat *kitten* isn't going to sit in sweat box trying to turn into a pretzel while old ladies laugh at me =P). I just felt it important to mention that body composition has a lot to do with both diet and exercise, and that you can't have one without the other. Men aren't going to massively increase their 'bulkyness' without eating for it AND working out for it, women even more so for genetic reasons.

Correct! She might also be supplementing some to help her bulk, as women have an even harder time than men when it comes to bulking.

If I had access to a gym, I would be doing weight lifting in addition to what I'm doing, which is strength training, circuits, pilates and yoga. They all do different things. Although, I will say that if I can get to be even half as good and toned as these pretzel people that are on my yoga DVDs, I'll be thrilled.

True story from back in the days when I used to go to a gym. One of the personal trainers got dragged into our yoga class by his girlfriend. He couldn't do half the things that our very unassuming looking (toned and fit, but not popping muscles all over the place) instructor could. She had better balance, coordination, flexibility and strength that combined all of the other three than he did. I'm sure she can't bench or deadlift what he could, but if I had to pick one to model myself after, I'd choose the yoga instructor.

I bet if you ask a lot of your instructors they combine some form of strength training in as well. Most instructors know that being balance is key.

Yoga is great fro flexibility and fat burning but to build muscle you need to be able to increase the weight you are lifting and if you are losing weight doing yoga then you are doing the opposite. Both have their benefits. I would say do them both.

Just lift your yoga instructor

Thanks everyone--interesting to learn about the strength vs. lean muscle differentiation.

I am just *so* sore after this class, I figured it was the same as lifting weights.

I may do zumba and weights instead now, since I pretty much hate yoga, yet it's the only thing that makes me that sore.

If you hate yoga, don't do it! You can achieve your goals without it.

I agree with this, there are a million options out there to be active, so whatever you do should be something you enjoy. Also, all the yoga instructors that I personally know do more than strictly yoga. They all also teach various cardio and strength training classes.

I have seen the most transformation in my body from barre3 (combination of yoga, pilates and ballet barre - probably any of the barre based workouts are quite similar, but that is the only one I have experienced). I'm not looking for the strength gains that everyone on here raves about though. I like the long, lean muscle tone that I get from barre3 and have zero interest in anything like crossfit or other heavy lifting programs. It's a total body workout in each class and my body has absolutely never looked better (well, maybe when I was about 19, but certainly not since). I'm sure it just depends on your ultimate goals, but (and I know I'm likely to get criticized for saying this) I greatly prefer body weight exercise like yoga or pilates and/or light weight circuit training and I have experienced results that I'm thrilled with. Again, it's all about what you want though.

Thanks for the tip about barre3
http://www.mybarre3.com/
Much appreciated!! (:

I see and feel the benefits of both. When I started lifting an instructor noticed that I was holding my breath a lot. As I continue to progress with yoga my breathing is so much better, making lifting easier. When I first started lifting I started losing my flexibility, now I have it back after doing yoga. I've noticed some really strong yoga instructors who will never lift a weight, but they have been practicing for hours a day for years! I've also seen some weight lifters who should try yoga because they can't bend over and touch their toes! I guess it's all about finding the best mix for you. For me, both is best.

More yoga instructors:

http://www.opposingviews.com/i/celeb-male-yoga-teachers-why-we-love-yoga

Exactly but at the same time, women especially need to realize that you aren't going to get big and bulky by lifting heavy at the same time. That is such a myth.

Of course you won't get big and bulky in the sense that you'd develop muscles like a man...but I've seen women with results that I personally would not want at all, especially in the shoulders/back area. I think those might be the type of results people refer to.

I've been reading the New Rules of Lifting for Women and the one thing that does concern me is it talks about how if I follow the program, I should expect my shoulders to get bigger and I definitely don't want that! I have pretty broad shoulders already and I want to be able to wear tops and have them fit my figure without feeling constricted. And with large breasts, it's tough enough to find button-downs that don't stretch open. Larger shoulders would make it worse.

I also noticed a woman in the gym a few weeks ago who was teeny tiny and in great shape, but her arms were massive, almost manly. I don't want that to happen to me, either!

Bottom line is that women can post all the after photos of heavy lifting that they want and they may all be happy with the results, but all our bodies are different and will react differently to these exercises. There's no way to know your own results until you try it yourself. It's frustrating.

I have seen the most transformation in my body from barre3 (combination of yoga, pilates and ballet barre - probably any of the barre based workouts are quite similar, but that is the only one I have experienced). I'm not looking for the strength gains that everyone on here raves about though. I like the long, lean muscle tone that I get from barre3 and have zero interest in anything like crossfit or other heavy lifting programs. It's a total body workout in each class and my body has absolutely never looked better (well, maybe when I was about 19, but certainly not since). I'm sure it just depends on your ultimate goals, but (and I know I'm likely to get criticized for saying this) I greatly prefer body weight exercise like yoga or pilates and/or light weight circuit training and I have experienced results that I'm thrilled with. Again, it's all about what you want though.

Thanks for the tip about barre3
http://www.mybarre3.com/
Much appreciated!! (:

I'm glad you included the website. I wasn't sure if I was allowed to do that (I don't do much posting on here and haven't read the rules). But, yes, mybarre3.com is an amazing tool. I am fortunate enough to live close to a studio so I can go to classes, but the online workouts are available anywhere, anytime and they're cheap! And, they're adding more all the time. They've been filming new ones in the studio I go to this week in fact, so look forward to a few more options soon!