Yoga vs. Strength Training For Weight Loss

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If you’re on a weight loss journey, you’re probably already aware of the importance of regular exercise. But with so many workout options out there, it can be tough to figure out which one is right for you.

Two popular choices are yoga and strength training, both of which have their own unique benefits. In this article, we’re going to compare yoga and strength training when it comes to shedding those extra pounds. 

We’ll look at the idea behind both forms of exercise, their impact on metabolism, and their potential to help you reach your weight loss. 

So whether you are a Yogi or a gym rat, read on to find out which workout style will give you the best results when it comes to your weight loss journey.


What are the Similarities?

Despite their differences in approach, yoga and strength training share some common ground regarding weight loss. Here are some of the similarities that you may want to consider when deciding which of these is going to help you with your weight loss:


  • Both forms of exercise can increase your metabolism. When you lift weights, your body uses energy to fuel these activities and repair the muscle tissue that gets broken down during exercise. 


This means that even after your workout is over, your body continues to bring in calories at a higher rate than normal.


  • Yoga and strength training can help build lean muscle mass, which is important for weight loss because muscle burns more calories at rest than fat.


  • Also, both forms of exercise can effectively reduce stress and improve sleep quality, which can also contribute to weight loss. 


When you’re stressed, your body releases a chemical called cortisol, which can cause you to crave unhealthy foods and store fat around your midsection.


What are the Differences?

Now that we’ve looked at the similarities, let’s also take a look at the differences. 

Both aspects can be quite informative when trying to determine which option you should go with to help you reach your weight loss goals. Here are the differences between yoga and strength training:


  • They target different parts of the body. Yoga poses typically focus on stretching and strengthening the entire body, emphasizing balance and flexibility. 


On the other end, strength training is all about building muscle mass and specific areas such as the arms, legs, and core.


  • The intensity of the level of workouts is also very different. Yoga is generally considered a low-impact exercise, while strength training can be intense and require much energy and effort.


  • The mental aspect of the workouts varies as well. Yoga is known for its calming and meditative effects that can help reduce stress and promote relaxation. Strength training can be a great way to boost confidence and feel empowered.


Pros and Cons: Yoga vs. Strength Training

Overall both yoga and strength training can be effective for weight loss, but they each have their own pros and cons. Choosing the right form of exercise for you depends on your personal preferences, fitness level, and weight loss goals. 

Ultimately, the most important thing is to find a formal exercise you enjoy and stick to consistently. To help you do that, we put together a pros and cons list!





  • Reduce stress and promote relaxation.
  • It can increase flexibility and range of motion.
  • Helps improve sleep quality




  • Not as effective for calorie burning as high-intensity exercises
  • It may not target specific muscle groups as effectively 
  • Requires longer periods of consistent practice to see significant results


Strength Training



  • This can lead to greater calorie burning during and after the workout
  • Helps build lean muscle mass
  • Target specific muscle groups for toning and definition




  • It can be high impact and put a strain on the joints
  • Possibly intimidating for beginners and require a lot of guidance
  • It may not provide the same mental and emotional benefits as yoga


Which One is More Beginner-Friendly?

If you’re just starting your fitness journey, you may wonder which option, yoga or strength training, is more beginner-friendly. Both forms can actually be modified to accommodate different fitness levels, and yoga may be a more accessible choice for beginners. 

Many yoga studios and fitness centers offer beginner-level classes that focus on building a strong foundation for basic poses and flows. 

This can help you improve your flexibility, balance, and overall body awareness, which can also benefit other forms of exercise. 

On top of this, yoga classes typically have a slower pace and more relaxed atmosphere, which can be helpful for those who are new to working out or feeling anxious about exercising.


Which One Gets Better or Faster Results?

Many people wonder how to get the best and fastest results when it comes to weight loss. When it comes to yoga and strength training, both forms of exercise can be effective for weight loss, but strength training may be the better choice if you’re looking for faster results. 

That’s because strength training is a high-intensity exercise that can burn a significant amount of calories and continue to burn calories even after your workout is finished. 

On top of that, strength training can also help you build lean muscle, which burns more calories at rest than fat.


Final Thoughts on Yoga Vs. Strength Training For Weight Loss

As shown in this article, yoga and strength training can be effective for weight loss and overall health. 

But they each have their strengths and weaknesses, just like with anything. So, in the end, the best choice for you depends on your personal preference, fitness level, and weight loss goals. 

It’s important to find a form of exercise that you can stay consistent with, which means finding one that you enjoy and gives you the results you’re looking for. 

Hopefully, the information we’ve given you has helped you narrow down which one or how you can incorporate both into your fitness routine.


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