Let’s settle this once and for all: Is yoga good to do after lifting weights?
Short answer? Yes.
Long answer? Yes, especially if you want to move tomorrow without wincing when you sit on the toilet.
If you’re like most of us high-achieving types, you’ve got your lifting days dialed in. You know what weight you’re pushing, you track your progress, maybe you’ve even got macros and recovery drinks on point.
But when it comes to what you do after the weights hit the floor? That’s usually where things go sideways.
Enter: yoga. Not the incense-burning, crystal-charging kind (unless you’re into that-no judgment), but the strategic, mobility-building, nervous-system-resetting kind. The kind that helps you recover faster and come back stronger.
Let’s break it down.
Why Recovery Matters (and No, Lying on the Couch Doesn’t Count)
When you lift weights, you’re breaking down muscle fibers on purpose. That soreness you feel the next day? Microtears + inflammation + your body screaming “why did we do Bulgarian split squats again??”
Recovery is where the magic happens. That’s when your muscles rebuild and actually get stronger. But only if you give your body the tools to do it right.
Yoga gives you a recovery edge and not just physically. It hits the mental reset button, too, which most of us need just as badly.
Benefits of Doing Yoga After Lifting Weights
Here’s what actually happens when you hit the mat after strength training:
✅ You’ll Be Less Sore
Yoga helps move fresh blood and oxygen through your tired muscles, flushing out all the junk (hello, lactic acid) that makes you feel like the Tin Man the next day.
✅ Your Mobility Improves
Lifting can make you strong and stiff. Yoga unwinds all that tightness, especially in your hips, hamstrings, shoulders, and spine.
✅ You Get Better at the Mind-Muscle Connection
Ever been told to “activate your glutes” and you’re like, how? Yoga teaches you to actually feel what your body is doing. It helps your brain and muscles sync up better.
✅ You Chill the F* Out
Seriously. Yoga takes your nervous system from “go-go-go” mode into “rest-and-repair.” That means lower cortisol, better sleep, and reduced burnout.
✅ You Stay in the Game Longer
When your joints move better, your body stays balanced, and your muscles recover faster, you reduce injury risk and keep lifting longer.
“But Will Yoga Kill My Gains?”
Nope. That’s gym bro folklore.
Yoga doesn’t burn enough calories or tax your muscles enough to sabotage strength gains. In fact, improved mobility, posture, and recovery from yoga can help you lift more and train harder with less wear and tear.
Think of it like this: Yoga isn’t your main course. It’s the recovery sauce that makes the whole performance plate come together.
What Type of Yoga Should You Do After Lifting?
Don’t worry, I’m not about to suggest you twist yourself into a pretzel after leg day.
Here are my go-to styles for post-lift recovery:
- Slow Flow Yoga: Gentle movement to loosen things up
- Yin Yoga: Long holds to target deep connective tissue (a.k.a. the spots you didn’t know were tight)
- Restorative Yoga: Supported poses + breathwork = total system reboot
Pro tip: Avoid hot or power yoga right after lifting. That’s like doing HIIT after HIIT. Save the intensity for another day.
How to Combine Yoga and Weight Training
You don’t have to become a full-time yogi. Here’s how I recommend starting:
- After your workout: Just 10–20 minutes of targeted stretching and breathing
- On rest days: Do a full class to reset your system
- Before bed: A few calming poses to help you sleep and recover
Sample week:
- 🏋️♀️ Mon: Lift + 15 min yoga
- 🧘♀️ Wed: Rest + full Yin session
- 🏋️♀️ Sat: Lift + 10 min mobility flow
So, Is Yoga Good to Do After Lifting Weights? YES!
Ready to Add Yoga to Your Strength Routine?
If you’re ready to train smarter, not just harder, I’ve got two ways to help you get started:
👉 Join me for a FREE Zoom yoga class
These are real-time movement + mindset reset sessions designed for lifters, high-performers, and women who are tired of feeling stiff, stressed, and over it.
👉 Download my Yoga Kickstart Guide
Quick poses, breathing tips, and a no-fluff breakdown of how to start (even if you’re not flexible).
Because let’s be honest: You don’t need more pressure, you need better recovery.
And yoga? It’s your secret weapon for showing up strong again tomorrow.
