Yoga for Strength: The Missing Piece as We Get Older

Without getting into specific numbers, I have to admit I’m at that age where I can’t quite read the small print on the back of products in a shop… and I feel a bit stiff when I get up from meditation.

You hear a lot about the importance of strength training as we age, don’t you? Have you ever wondered why?

It really comes down to a few key facts: as we age, we lose bone density and muscle mass, our metabolism slows down, and our risk of disease increases.

Sounds a bit depressing, I know. But the good news is that we can do a lot to slow — or even partly reverse — these changes by getting stronger.

Bone density, especially for women, is crucial. As oestrogen levels drop, the risk of osteoporosis increases. The encouraging part is that bone density improves with load-bearing movement — things like squats, push-ups, and other weight-bearing exercises.

And yes, metabolism does slow down. We all know that. But muscle burns more energy than fat, so the more muscle mass you build, the more you can support — and potentially even improve — your metabolism.

As we age, the risk of many diseases rises. But there’s growing evidence that strength training can reduce the risk of type 2 diabetes, heart disease, cancer, and even dementia.

It’s not all bad news. We’re often told that muscle loss begins around the age of 35. But honestly, I’m more muscular now than I was at 35. I can do advanced yoga postures that I couldn’t manage even in my 40s.

And here’s the thing — I don’t do any formal exercise other than yoga. Yes, I go for the occasional long walk. But that’s it. I practise yoga every morning (quite intensively).

So if the idea of the gym puts you off (I’ve never set a foot in one), or lifting weights isn’t your thing, there are plenty of other ways to build strength.

Just look at yoga. Chair pose is essentially a squat. Chaturanga (crocodile) is like a push-up. Downward dog involves supporting and pushing against your own body weight. Then you’ve got warriors, standing poses, boat pose, bird dog, bridge… the list goes on.

So don’t lose heart. The key is to understand these facts and make your movement practice a non-negotiable priority. It’s one of the best investments you can make for your future.

No amount of yoga — or any exercise — will stop the inevitable. But we can choose to live fully and feel strong along the way. And with yoga, you will discover benefits that go far beyond physical fitness.