Yoga guide
Yes, yoga counts as strength training: the NHS lists it among muscle-strengthening activities, as long as you work until you need a short rest. In trials, mostly in older adults who weren't exercising, it improved leg strength, and in people with knee osteoarthritis leg strength rose about as much as with a physiotherapist's strengthening programme.
We found no trial comparing yoga with weight training for muscle size, and yoga hasn't been shown to build bone. Most yoga also has almost no pulling and no easy way to keep adding load, so for more strength, muscle or bone, add resistance training.
This guide covers what counts, what the trials found, where poses load your muscles, how yoga compares with weights and how to make it harder, with a 3D demo of every pose and a free 35-minute strength yoga workout with a band.
The NHS lists yoga among muscle-strengthening activities, done "to the point where you need a short rest before repeating the activity" on at least 2 days a week. The UK Chief Medical Officers add that any strengthening activity is better than none.
In older adults, leg strength improved against no exercise (7 trials, 485 people) and against other exercise (3 trials), though a 2026 review found the benefit borderline after allowing for small studies that may be missing.
In 117 adults with knee osteoarthritis, leg strength rose by 17.8 kg with yoga and 21.2 kg with a physiotherapist-led strengthening programme, a difference that could have been chance. In 118 sedentary older adults, yoga improved chair stands and arm curls as much as stretching-strengthening classes. Neither trial tells us about healthy adults or heavy lifting.
We found no trial comparing yoga with weight training for muscle size, and in a 3-month study a yoga-based programme didn't change muscle mass. In 11 studies, yoga or Pilates didn't change bone density.
Strength grows most with heavier loads and muscle with enough sets each week, and most yoga can't keep adding load as you get stronger. For more strength or muscle, do yoga and resistance training.
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Adults should do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week, and the NHS lists yoga among them, along with Pilates, tai chi, lifting weights and resistance bands. These activities "are not always an aerobic activity", so you still need about 150 minutes of moderate activity a week. Adults aged 65 and over are advised to do activities that improve strength, balance and flexibility on at least 2 days a week.
"To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity." A gentle class that never tires your muscles counts for less than a strong flow or long standing holds (our reading of the NHS test).
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The UK Chief Medical Officers: "Muscle strengthening activities should be done on at least 2 days a week, but any strengthening activity is better than none." The World Health Organization recommends muscle-strengthening at moderate or greater intensity, working all the major muscle groups, on 2 or more days a week, and for older adults, balance and strength training on 3 or more days.
Usually, resistance training against a load you can keep increasing. In the 2026 American College of Sports Medicine (ACSM) position stand, built on 137 reviews, strength improved more with heavier loads (80% or more of the most you can lift once), 2 to 3 sets and at least 2 sessions a week, and muscle grew more with 10 or more sets a week; training to failure didn't consistently change the results. The National Strength and Conditioning Association calls resistance training "a powerful intervention" against the loss of muscle strength and mass in older adults.
The 2024 Compendium of Physical Activities lists hatha yoga at 2.3 METs (multiples of your resting energy use), vinyasa at 2.7, sun salutations at 3.5 and power yoga at 4.0, against 3.5 for a resistance session of several exercises and 5.0 for squats or deadlifts. Most yoga is light; strong flows reach moderate.
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In interviews, none of 15 UK older adults knew the guidelines include strength, and many thought walking, yoga or Pilates covered it. Yoga can, if it's hard enough and works all the major muscles.
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In older adults, yoga improved leg strength compared with no exercise (7 trials, 485 people) and compared with other exercise such as walking or stretching and strengthening classes (3 trials, 225 people), and it was never worse than the comparison. A review of 15 trials found a similar gain in muscle strength, and a review of 33 trials in people aged 65 and over rated the gain in leg strength and endurance moderate certainty against no exercise, with possibly no extra benefit over other exercise. A 2026 review of 21 studies found the gain borderline after allowing for small studies that may be missing.
In 34 women aged 35 to 50, twice-weekly Ashtanga classes for 8 months raised leg-press strength by 11.4% (it fell by 6.5% in the comparison group), with no change in the other lifts measured. In a 12-week trial of 173 adults with an average age of 52, which wasn't randomised, push-ups rose by about 3 and curl-ups by 2 to 3. Eight weeks of hot yoga raised an isometric deadlift but not grip in 21 young adults, and a study of 10 people with no comparison group found gains of 19% to 31% in strength tests.
In 117 adults with knee osteoarthritis (average age 62), leg strength rose by 17.8 kg with 12 weeks of yoga and by 21.2 kg with a physiotherapist-led strengthening programme, a difference that could have been chance, and by 22.0 against 23.4 kg at 24 weeks. Side effects possibly linked to the programme were more common with yoga (15.5% against 6.8%), though none were serious. In 118 sedentary adults with an average age of 62, 8 weeks of hatha yoga improved chair stands and arm curls as much as stretching-strengthening classes. Neither trial tested healthy adults or heavy lifting.
In smaller trials, tai chi built more knee strength than Iyengar yoga in 48 older adults, and once-weekly yoga and stabilisation training raised thigh strength by similar amounts in 42 young women.
Thai yoga raised knee strength compared with no exercise in 22 overweight older women, and integrated yoga raised back and leg strength in 96 adults aged 60 to 75.
Among 26,055 US adults, those who met the activity guidelines and did yoga had lower death rates than those who met them without yoga. That kind of study can't show that yoga caused the difference.
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We found no trial comparing yoga with weight training for muscle size, and no scan or ultrasound study showing muscles growing after a yoga programme. In a 3-month yoga-based programme, muscle mass didn't change, and in a neck pain trial a neck muscle thickened with Pilates but not with yoga.
Muscle grows with resistance training of about 10 or more sets a week, and light loads build as much size as heavy ones when sets are taken close to failure; heavier loads build more maximum strength. Bodyweight poses can only be made so much harder, so add a load you can keep increasing if you want to keep building (our suggestion).
In a lab study of 21 poses in older adults, chair pose, warrior I and II and crescent lunge loaded the front of the thigh most; only single-leg standing poses loaded the side of the hip, and tree pose with a hand on a wall loaded it about as much as without. No pose loaded the shin muscles, and few loaded the hip flexors. In another study, crescent lunge, chair pose, warrior II and a one-leg balance were the most demanding of 7 standing poses.
All 21 poses produced noticeable activity in the six-pack muscle, up to 70% of what it does in walking.
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In sun salutations, muscles worked harder while moving between poses than while holding them, and a faster flow worked them harder overall.
In the lab study, the warrior poses put relatively large sideways loads through the knee, which the researchers said may aggravate knee osteoarthritis. With knee osteoarthritis, keep the stance shorter and the front knee over the ankle (our suggestion).
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Plank, chaturanga and downward dog load your chest, shoulders and arms, but yoga has almost no pulling movement for the upper back and the back of the shoulders. Add a band row (our suggestion).
In the two trials, yoga improved strength about as much as the strengthening programmes it was compared with, in people with knee osteoarthritis and in sedentary older adults. No trial has compared it with heavy, progressive lifting.
Resistance training that you keep making harder is the tool. We found no trial comparing yoga with weights for muscle size.
In 11 studies of women aged 45 to 78, yoga or Pilates changed bone density no more than control groups. The UK osteoporosis consensus recommends progressive resistance and impact exercise for bone, with activities such as yoga and Pilates for strength and balance alongside.
Our suggestion: keep yoga for balance, mobility and bodyweight strength, and add 1 or 2 resistance sessions a week if you want more strength or muscle. If strength is your main goal, lift first: in the ACSM overview, strength improved more when resistance exercise came at the start of a session.
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We found no trial of yoga with added weights. Light dumbbells or a band can make some poses harder; keep the pose's shape and build up slowly (our suggestion).
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Pick one or two at a time:
3 to 5 slow lowers is our editorial starting point. The move's page says to check that your shoulders aren't dipping below your elbows as you tire, and to skip it with a current shoulder or wrist injury.
See the movement on the 3D figure: Four-limbed staff pose (Chaturanga Dandasana)
Our editorial starting points: chair pose for 3 holds of 30 to 45 seconds, or until you need a short rest; high lunge, warrior III and half moon for 3 to 5 breaths each side; warrior II for 5 breaths each side, twice; goddess pose for 12 slow pulses; tree pose for 5 breaths each side; single-leg bridges for 8 to 10 each side. Keep warrior stances shorter with knee pain.
3D demoChair pose (Utkatasana)Beginner · No equipment
3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment
3D demoWarrior II (Virabhadrasana II)Intermediate · No equipment
3D demoGoddess pose (Utkata Konasana)Beginner · No equipment
3D demoWarrior III (Virabhadrasana III)Advanced · No equipment
3D demoHalf moon pose (Ardha Chandrasana)Advanced · A step
3D demoTree pose (Vrksasana)Beginner · No equipment
3D demoSingle-leg glute bridgeIntermediate · No equipmentStraight-arm plank for 3 holds of 15 to 30 seconds and upward plank for 5 to 10 slow breaths, 2 or 3 times (the moves' pages). Sun salutations for 3 rounds with your knees down for the lowering at first, chaturanga for 3 to 5 slow lowers, side plank for 2 or 3 holds of 15 to 30 seconds each side and dolphin for 3 holds of 5 breaths (our editorial starting points). Locust: 3 to 5 lifts held 3 to 5 seconds (the UK osteoporosis consensus dose for back strength).
3D demoSun salutation A (Surya Namaskar A)Intermediate · No equipment
3D demoStraight-arm plank (high plank)Intermediate · No equipment
3D demoFour-limbed staff pose (Chaturanga Dandasana)Advanced · No equipment
3D demoSide plankIntermediate · No equipment
3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipment
3D demoUpward plank pose (Purvottanasana)Intermediate · No equipment
3D demoLocust pose (Salabhasana)Beginner · No equipmentBand rows: 3 sets of 10 to 15, stopping 2 to 3 reps short of failure, with 60 to 90 seconds' rest (the move's page). Crow and the half handstand are for people who are already strong: try crow over something soft, and skip the half handstand with glaucoma or uncontrolled high blood pressure, as its page says.
Start with our 35-minute strength yoga workout twice a week (our editorial starting point). Power yoga is a strong 40-minute flow; the band, strength and Pilates workouts add load you can keep increasing.
Thirty-five minutes of yoga built for strength: long standing holds, slow lowering from plank, single-leg balances and a band row, with harder options.
35 minIntermediate18 movesA step, A bandA 40-minute power yoga workout: sun salutations, lunges, strength holds, balances, core work and backbends, moving with the breath, then a rest.
40 minIntermediate18 movesA stepA full-body resistance band workout: squats, rows, push-ups, presses, pull-aparts, band walks, good mornings and flyes.
30 minBeginner9 movesA band, An anchor pointA 30-minute beginners' vinyasa flow: sun salutations, lunges, standing poses, balances and backbends, moving with the breath at a slow pace, then a rest.
30 minBeginner16 movesNo equipmentA 45-minute session for weight loss and health: a 20-minute brisk walk, which does more for the scales, then a standing yoga flow for strength and balance.
45 minBeginner12 movesCardio machineA 20-minute full-body dumbbell workout: two supersets of squats, rows, Romanian deadlifts and push-ups. Twice a week covers the minimum dose.
20 minBeginner8 movesA dumbbell, A bench or boxStrength and balance in one session: squats, Romanian deadlifts, push-ups, rows, step-ups, back extensions, carries and single-leg balance.
45 minBeginner14 movesA wall, A dumbbellA 30-minute Pilates strength class with dumbbells or a band: Pilates trunk work plus squats, lunges, rows and push-ups, each set taken until it is hard.
30 minIntermediate15 movesA dumbbell, A bandWork up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.
15 minBeginner8 movesA wall, A bench or boxBuild toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.
25 minAdvanced8 movesA wallThe band and barbell plans add load you can keep increasing; the plans for women over 50 and for seniors mix strength, balance and walking.
A 12-week beginner barbell program: squat every session, alternate bench and row with press and deadlift, and add weight each time until it stalls.
3 training days50 minBeginner3 days a weekAn 8-week resistance band workout plan: three full-body sessions a week at home or away, with how to choose bands, add tension and anchor them safely.
3 training days35 minBeginner3 days a weekA weekly plan for women over 50: strength, bone-loading and balance on 3 days plus walking, built on UK osteoporosis consensus advice.
3 training days45 minBeginner3 days a weekA 12-week exercise plan for over-65s: strength and balance three times a week, short balance sessions and daily walks, based on falls-prevention trials.
3 training days40 minBeginnerThese are the same warning signs as our guide to getting stronger. In the US, call 911 for 999, and contact your doctor or urgent care for NHS 111.
For chest pain that comes on suddenly and doesn't go away, or spreads to your arms, neck, jaw, stomach or back; if someone faints while exercising; or for back pain with numbness, tingling or weakness in both legs, loss of feeling around your genitals or bottom, or changes in bladder or bowel control. During any session, stop for chest pain or pressure, unusual breathlessness, dizziness or fainting.
For back pain that's severe or getting worse quickly, or comes with feeling hot, cold and shivery; or for sudden or very bad shoulder pain, an arm you can't move, a shoulder that's changed shape or is badly swollen, or pins and needles that don't go away.
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If back pain isn't improving after a few weeks, stops you doing your daily activities or comes with weight loss you can't explain, or if shoulder pain isn't improving after 2 weeks.
Breathe out through every effort, especially with high blood pressure, heart disease, glaucoma or diabetic eye disease, a hernia, or in pregnancy (our guide to getting stronger). With glaucoma or uncontrolled high blood pressure, skip headstands, shoulder stands and other full inversions, and keep other head-down poses brief or supported.
Use fists or your forearms if your wrists hurt in plank or downward dog. Skip chaturanga with a current shoulder or wrist injury, and shorten warrior stances with knee pain, as the moves' pages say.
We found no trial comparing them for muscle size, and in a 3-month study a yoga-based programme didn't change muscle mass. Resistance training with enough weekly sets is what builds muscle.
The NHS lists yoga as muscle-strengthening, and in trials it improved leg strength in older adults and in people with knee osteoarthritis.
It meets the guideline if it's hard enough, but it has almost no pulling, can't keep adding load, and hasn't been shown to build bone. For bone, the UK osteoporosis consensus puts progressive resistance and impact exercise first.
Strength grows with effort close to fatigue and with progression, and moving between poses worked the muscles harder than holding them. A long, easy hold mostly builds endurance.
Hatha yoga is listed at 2.3 METs and power yoga at 4.0, against 3.5 to 5.0 for resistance training: most yoga is light.
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Yes. The NHS lists yoga among muscle-strengthening activities, as long as you work to the point where you need a short rest before repeating, on at least 2 days a week. A gentle class that never tires your muscles counts for less than a strong flow.
It hasn't been shown to. We found no trial comparing yoga with weight training for muscle size, and in a 3-month study a yoga-based programme didn't change muscle mass. Muscle grows with resistance training of about 10 or more sets a week per muscle, so add weights or bands if size is your goal.
Yes, especially if you weren't training before. In older adults, yoga improved leg strength against no exercise and against other exercise, and in people with knee osteoarthritis, leg strength rose by 17.8 kg with yoga and 21.2 kg with a strengthening programme, a difference that could have been chance. In women aged 35 to 50, 8 months of Ashtanga raised leg-press strength by 11%.
It can meet the guideline if it's hard enough and works all the major muscles. But it has almost no pulling, can't keep adding load the way weights can, and hasn't been shown to build bone, so for the most strength, muscle or bone, add resistance training.
For the most strength, muscle and bone, weights and other resistance training you can keep making harder. Yoga builds strength in beginners and older adults, along with balance and flexibility, and many people do both.
Yes. Most of the trials were in older adults, and yoga improved leg strength and walking speed compared with no exercise. Muscle and bone decline from around 50, so pair yoga with resistance and impact exercise for your bones.
Chair pose, warrior I and II and crescent lunge load the front of the thighs, and single-leg poses like tree, warrior III and half moon load the side of the hip and the glutes. Plank, slow lowering from plank, side plank and dolphin work the upper body and trunk, and moving between poses adds load.
Work each pose until you need a short rest, stand on one leg or balance on one arm, lower slowly from plank, and lengthen your levers. When a pose gets easy, take the harder version or add a band or weights: progression is what keeps strength growing.
A little. Twelve weeks of hatha classes added about 3 push-ups in a trial of middle-aged adults, but yoga has almost no pulling, and our yoga for men guide notes it builds little upper-body strength on its own. Add rows and presses with a band or weights.
It counts towards the strength guideline, but in 11 studies yoga or Pilates didn't change bone density. The UK osteoporosis consensus recommends progressive resistance and impact exercise for bone, with yoga or Pilates for strength and balance alongside.
Yes. If strength is the priority, lift first: the ACSM's 2026 review found strength improved more when resistance exercise came at the start of a session. Gentle yoga afterwards, or on another day, fits around it.
We found no trials of yoga with added weights. Light dumbbells or a band can make poses harder, but keep the shape of each pose and build up slowly; for real loading, do a separate resistance session.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
