Yoga and Weight Training


GOAL:  Lose a touch of weight to gain definition.

Hello, I'm a 5'5" 140lb. female. Body fat I do not know but I'd assume it is not a pretty number though.

I have a question about weight training.

I practice Ashtanga yoga 5 days a week for roughly 2 hours, I am working on completing primary series.

I was wondering how much, if any, weight training I need to incorporate into my life to see some weight loss and toning?

I know yoga has minimal cardio benefits and I know how to compensate for this (I run, sorry - white lie, I jog) but I am at a loss as to what sort of and how much weight training I need to work into my life.

Any advice you have is greatly appreciated. Thank you kindly - I hope you're having a lovely day.

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken


Body Fat %body fat measurement accumeasure

Weight training is something which people tend to respond to differently. Since you do not know your body fat percentage you will not really be able to see exactly what your weight training regimen is doing for out.

It is a very good idea is to get an Accu-Measure skinfold caliper for estimating your body fat. It is very easy and convenient and can tell you if your exercise program is getting you the desired results.


Weight TrainingLong Duration equals low intensity and vice versa

Weight training is great to incorporate in anybody's exercise program. It is recommended to weight train 3-4 days a week to get the most benefit.

The time you spend weight training depends on your intensity. If you have proper exercise selection and challenge your body with the proper intensity, you can get good results in 3 days a week for 30 minutes.

On the other hand, if you perform weight training incorrectly, i.e. use too light / heavy weights, rest too much, improper exercise selection, you may need to exercise 60 minutes 5 days a week to get the same benefit.

Focus on exercises with large muscle groups, i.e. chest press/push-ups, pull-ups/lat pull downs, leg press/squats and after a month you may want to perform exercises which work more than one muscle group to get the most work in during your 3 days a week.

Ashtanga Yoga



Congratulations on your completion of the primary series of Ashtanga Yoga!  With Ashtanga yoga and weight training along with a bit of cardio and a healthy diet, you should be able to tone up.

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