If you want to lose weight, you might ask yourself this common question: Should I do yoga or strength training?
Both are popular. Both have their benefits. But which one really helps you burn more fat and drop those extra pounds?
Let’s break it down in simple words so you can choose what’s best for your body and goals.
What Happens to Your Body During Weight Loss?
Before we compare yoga and strength training, it’s important to understand how weight loss works.
You lose weight when you burn more calories than you eat. This is called a calorie deficit. Your body starts using stored fat for energy.
Exercise helps speed up the process. But not all workouts burn calories the same way.
Now let’s look at both options.
What Yoga Does for Weight Loss
Yoga is not just stretching. It helps you move, breathe, and build awareness in your body. There are many styles of yoga, like:
- Hatha (slow and steady)
- Vinyasa (flowing and faster)
- Power Yoga (strong and intense)
- Hot Yoga (done in a heated room)
Yoga helps in the following ways:
- Burns Calories (in a slow way)
Fast-paced yoga like power yoga or vinyasa can burn around 200–400 calories per hour. This is less than strength training or cardio, but still useful. - Reduces Stress
Yoga lowers cortisol levels. High cortisol can lead to belly fat. By calming your mind, yoga can prevent emotional eating and improve sleep. - Improves Flexibility and Posture
Yoga helps your body move better. Good posture and flexibility mean fewer injuries when doing other exercises. - Builds Mind-Body Connection
It makes you more aware of what you eat and how you feel. That can lead to healthier choices. - Great for Beginners
If you’re just starting or have joint pain, yoga is gentle and safe.
But yoga alone won’t give fast results. It’s a slow but steady way to support weight loss.
What Strength Training Does for Weight Loss
Strength training means lifting weights or using resistance to build muscle. This includes:
- Dumbbell exercises
- Bodyweight workouts
- Resistance bands
- Barbell lifts
Here’s how it helps with weight loss:
- Burns More Calories Over Time
Lifting weights burns fewer calories during the workout than cardio, but it increases your metabolism afterward. This is called “afterburn” or EPOC. Your body keeps burning calories for hours. - Builds Lean Muscle
Muscle burns more calories than fat, even while resting. The more lean muscle you have, the faster your body burns fat. - Improves Body Shape
Strength training tones your arms, legs, and core. You may weigh the same but look leaner and stronger. - Supports Long-Term Fat Loss
Unlike crash diets, strength training builds habits and results that last. It keeps your metabolism healthy and active. - Boosts Confidence and Strength
Seeing your body lift more weight over time is a big mental boost. It can motivate you to stay on track.
Yoga vs. Strength Training: Calorie Burn Comparison
| Activity | Calories Burned (1 hour) |
|---|---|
| Hatha Yoga | 180–230 |
| Vinyasa/Power Yoga | 300–400 |
| Strength Training | 250–500 (depends on effort) |
As you can see, intense strength workouts usually burn more calories, especially over time.
Can You Combine Both? Yes, and You Should
You don’t have to pick just one.
Doing both yoga and strength training gives the best of both worlds.
For example:
- Do strength training 3 days a week to build muscle
- Add yoga 2 days a week to recover and stretch
- Use yoga on rest days to stay active and reduce soreness
This balance can keep your body strong, flexible, and lean.
Which One Should You Start With?
If your goal is fast weight loss and fat burn:
- Start with strength training
- Add walking or short cardio
- Use yoga for recovery or as a warm-up/cool down
If your goal is to move better, relax, and slowly ease into fitness:
- Start with yoga
- After 2–3 weeks, add light strength exercises
- Gradually increase intensity over time
Choose what fits your lifestyle and your comfort level. Consistency matters more than perfection.
What About Diet?
Exercise is powerful. But no routine will work without the right food.
To lose weight, eat:
- Lean protein (chicken, eggs, lentils)
- Healthy fats (avocado, nuts, olive oil)
- Whole carbs (brown rice, oats, fruits, vegetables)
- Lots of water
- Less sugar and processed food
Track what you eat for a week. Many people eat more than they think.
Final Thoughts: Which Is Better?
If you want faster weight loss and a toned body, strength training gives you more results in less time.
If you want gentle movement, better stress control, and flexibility, yoga is a great place to start.
But the real winner?
Doing both together.
Let strength build your body. Let yoga calm your mind and improve your movement.
You don’t need to train like an athlete. You just need to start. Even 20 minutes a day can bring big changes.
Choose what you enjoy. Be consistent. Eat smart. Move daily.
That’s how you lose weight and keep it off for good.
