Yoga vs. Strength Training: Which is Better for You?

Can Yoga help build muscle? If you are a gym rat who spends hours pumping iron, you might have a hard time believing that it does. In this article, Sadhguru gives us his perspective on the ongoing debate: Strength Training vs. Yoga.
Yoga vs. Strength Training: Which is Better for You?

Can Yoga help build muscle? If you are a gym rat who spends hours pumping iron, you might have a hard time believing that it does. In this article, Sadhguru gives us his perspective on the ongoing debate: Strength Training vs. Yoga.

Sadhuguru: One is about looking good; the other is about being good.

The human muscular system is a phenomenal thing. What our muscles can do is fantastic. And this can be enhanced by strengthening them, but at the same time making them very flexible. If you do a lot of weights, your muscles will look big. You’ve seen people who have grown big muscles; they cannot do a namaskar properly. They cannot even bend.

If you just want muscles that look good, these days there are easier ways to do this. You could get bicep implants. The silicon doesn’t go just into the breast; it goes into biceps, into calf muscles, into everything. It doesn’t matter that it’s useless. You don’t have to work hard, take cortisones and hormones, and go on pumping iron. There are easier ways, if it’s just about looking good.

Yes, body-building gives you brute strength. But you can build the same strength in a completely different way and you don’t have to look like a beast. You can look human and above all keep your body flexible, which is very important.

Yoga involves the use of your own body weight to do exercises. Angamardana is just this: using your own body weight to do all the exercises. Then you will have no excuse that there was no gym around. You can exercise wherever you are, because you still have your body. This is just as effective in building the body as any weight training is, and it will not create an unnecessary stress on the system. It will not make you look like a beast. It will make you look like a sensible human being and also make you strong, very strong.

So, should I not lift any iron? You could, because physical exercise and activity have been taken away from our lives by modern technology. We don’t have to carry a bucket of water, or this or that; everything is done by machines. Except your iPhone, you don’t really have to carry anything, isn’t it? So, since you are not using your limbs throughout the day, light weight training is okay.

There are various aspects to well-being: health, energy, psychological and spiritual. So when we invest 30 minutes to an hour in the morning, we want to see that the benefit is across the board for us, not just in bunched up muscles.

Editor’s Note: Excerpted from Sadhguru’s discourse at the Isha Hatha Yoga School’s 21-week Hatha Yoga Teacher Training program. The program offers an unparalleled opportunity to acquire a profound understanding of the yogic system and the proficiency to teach Hatha Yoga. The next 21-week session begins on July 16 to Dec 11, 2019. For more information, visit or mail


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6 years 1 month ago

errr... according to your logic, someone who does yoga would have a flexible mind and someone who does strength training would have a strong mind. What a load of bull.

4 years 7 months ago

For me personally, Yoga cannot replace Strength Training and the Strength Training cannot replace Yoga.

Do both and get the benefits of both - they are not mutually exclusive.

6 years 7 months ago

Yoga cannot replace weights and weights cant replace yoga! How many people have started building beastly muscles as soon as they started lifting weights? In by-gone era, both men (in the fields) and women (in kitchen) used heavy equipment, were they appearing like beasts?

Already there are so many misconceptions of women lifting weights, please don;t propagate false message like this for selling yoga!!

6 years ago

Namaskar Vishal, The lack of zero degree posture happens to me after a day of hurried physical activity and/or mental activity. I started paying attention to how I hold mind, body and emotion and whether they are aligned. I eliminated the unnecessary intefering old traits, habits and disturbances through self-attention. It may be time to consult one of the trained teachers for corrections to daily practices. Pranams.

7 years 4 months ago

Wonderful article makes so much sense. I do yogasana for my well being and keeping my body healthy and use dumb-bells to develop my muscles. In my personal experience, Suryanamaskar is something everyone needs to do to have a healthy body and sound mind !

4 years 5 months ago

Well I don't have good body at all am very thin no muscles ??

6 years 7 months ago

Yoga is not about brute strength. It teaches you more holistic approach to life. The benefits of yoga extends to all aspects of your life.

6 years ago

Namaskar Vishal, The lack of zero degree posture happens to me after a day of hurried physical activity and/or mental activity. I started paying attention to whether mind, body, emotion are aligned within myself and that they are not pointed in different directions. Spend time with Sadhguru's audio. video, articles, media regularly. Also, it could be the time to consult one of the trained teachers for corrections to daily practices. Pranams.

7 years 4 months ago

That's so great to read !

6 years 6 months ago

"people doing yoga probably don't care about being able to lift 200 kg"

Is that True ? People might not care about things which is beyond their capacity... Sometimes people hide their inability to do things under the guile of Indifference

6 years ago

Yoga can be used for any thing. Check the youtube videos on great master "sri chinmoy weightlifting" you will know for your self.

7 years 4 months ago

wounderful i too carry weight when i teen ,but very difficult to maintain,but yoga make it easier and maintain my body weight controlled automaticaley my experinced choise is hata yoha,thankyou SADHGURU,

6 years 5 months ago

Neither everyone doing weight exercise can lift 200kg..

5 years 9 months ago

Thts a valid question, I would say. Weight training gives lots of benefits but one of the drawbacks which it has is it creates rigidity in the body. Any rigidity in the body will gradually reach upto the mind and vice versa. Ofcourse lots of stretching routines can be inculcated into the training regimen so as to remove the rigidity. Which is what something like Angamardhana/ Hatha yoga does. They have other bigger benefits but one of the fundamental physical benefit is that it can create flexibility.Coming to your question, a person who do yoga can he lift that much amount of weight? He wont be able to do right away. But if such a person trains in lifting weight then he can lift such huge amounts of weight in a shorter span of time than a person who doesnt do yoga and just does plain weight training. Thats because of the better aerobic capacity, quicker recovery due to the increased oxygen flow and by establishing better mind body connection. All these benefits come naturally by doing Asanas.

7 years 4 months ago

any news/guidence for weight gain

6 years 3 months ago

Involve your brain in your movement, and your whole being will benefit.

5 years 9 months ago

This article is full of silly misconceptions.

a. Strength training does NOT cause rigidity if you STRETCH (something which any instructor will tell you is crucial). There are SEVERAL bodybuilders who are amazingly flexible.

b. Strength training is crucial to long-term health. It builds bone density, LEAN muscle mass, stamina, heart health, and boosts mental health and focus too. It is something most people ignore, to their detriment.

c. You will NOT become Arnold overnight : I WISH it were easy. How big you become depends on your how much you eat. If you don't eat like an Sumo wrestler, you will only gain LEAN muscle mass. And women simply don't have the hormones to become buff without supplements.

d. Each area of fitness (stamina, strength, speed, flexibility, balance etc.) has its benefits. It is simply ignorant and unscientific to demonize any one aspect.

7 years 3 months ago

Great article. It has made such a good point. If your main goal in working out is to just look good then go the easy way even if the added stuff to your body is useless but if you are after health then adding effort to the things you do makes it worthwhile.

6 years 3 months ago

Physical strength without emotional, mental... strengths gets you only so far. There all kinds of strengths and keeping them in balance makes you stronger overall.

5 years 5 months ago

This post tells you that body-building and strength training are the same thing. They are not. It also forgets that there is such a thing as strength training with body-weight exercises. I expect better from you. I am disappoint.

7 years 1 month ago

If people that do yoga are "strong, very strong" I would like to see them do a 200 kg deadlift or a 80 kg snatch or bench press a 100 kg...

6 years 3 months ago

if a person has this question in mind then strenght training is good for him.

5 years 2 months ago

Hatha yoga is a complete path in itself to reach the Ultimate; it's not just a set of exercises which you do to become stronger than somebody else...there have been many powerful hatha yogis (for example Malladihalli Sri Raghavendra Swamiji), who could do much more than lifting heavy weights...don't assume hatha yogis to be less strong...they are strong not only in the physical sphere, but also in many other dimensions,

6 years 10 months ago


I am doing shambhavi mudra from jan 2011 and also initiated for Hata yoga on Dec 15 2012.
It has
been 2 years plus with shambhavi and about 4 months now with hatha yoga.
My Overall flexibility has improved and i am vey grateful for that.

, i have a huge concern. I am not able sit properly in Ardha
Siddhasana. It is very painful in upper half of the legs and they are at
30 degrees from the ground. I feel so irritated that i am not able to sit properly in cross legged posture.

Will i ever be able to sit without pain and my legs at zero degrees. It is already 2 years now with shambhavi.

Please Help me.

Vishal V

6 years 1 month ago

Increase the count of doing Pathangasana and sisupalasana slowly.

5 years 2 months ago

If A implies B, that doesn't mean that C will imply D, just because C does not imply B!
Nobody is belittling working out in a gym, okay, at least analyse the article in its right perspective...or do you want to be titled Mr Happy Critical, just for the sake of criticizing something baselessly...

6 years 10 months ago

Hi Vishal,
I had the same problem . I used some other Asana , massage , Acupressure and I am getting rid of such problem.

I have also quit smke, non-veg. alcohol, tobaco ete. for ever.
My life is going great .

So I would like to say that please look on some other available therapies for your problem. Taking help from other therapies or medicine is not bad thing :-) and I am not saying as any disrespect towards Shambhavi.
Shambhavi is a great gift to us.

Thank you,

6 years 1 month ago

Just saying ,The same ball can be thrown in your court as well ,cant it?, "People resort to weight training and want to get big because they are insecure of the way they are" lol any thing can be played both ways man :).

5 years 2 months ago

Ridiculous! If your Yoga practice has lead you to be this narrow minded, you're doing it wrong. First of all, assuming the only reason anyone lifts weights is to look good/strong is flat out ignorant. I lift to gain strength, how this translates into the look of my body is a side effect. Second, I don't even own an iPhone... I work in a WAREHOUSE where I am on my feet all day and am required to lift heavy things. Therefore my work in the gym pays off when it comes time to do my job.

But the ridiculousness doesn't end there... here's something that will blow your mind... not only am I one of the strongest guys at the gym, I'm also one of the most flexible people in Yoga class. I am direct evidence that this entire entry is nonsense. I am able to deadlift over 300 pounds while also able to plant my heels firmly on the mat during downward facing dog. How is this possible if what you believe is true? Promote what you love instead of bashing what you hate!

- Enoch Satyananda

*Formerly certified Personal Trainer AND Intermediate Yoga instructor.

6 years 10 months ago


What are those other asanas you did

6 years 1 month ago

Lol, I dont see why there is any reason to get butt hurt here. He never said it is wrong ,did he?. If it works for you well and good . Its kriya yoga after all :). The only thing is if you consider a wider demographic ,most of us would rather do something else then dead lift 200kgs. I my self wont mind such an ability but then again i would rather spend my time is some thing else which is more worth the while for me. Its all just a play of perception.

5 years 2 months ago


6 years 10 months ago

in all honestly, people doing yoga probably don't care about being able to lift 200 kg. How often in your life are you going to use the ability to lift 200 kg unless you are working with heavy machinery? Nobody in my social circle can lift and they couldn't care less. People doing yoga care about how flexible their body and mind is (the 2 are inter-related), being balanced and having heightened awareness. Because these are things you use every day, every second of your life. If your body and mind is not flexible, it becomes a burden. if you are not balanced, you make wrong decisions. if you do not have heightened awareness, you do not live life completely.