I started with beachbody as a teenager (a mix of weights, calisthenics, yoga) and it was fun and dandy. Soon enough I found myself progressing to gymnastic and yoga. I never really experienced particular benefits of yoga, even after years of doing it, but that's probably because I was never completely untrained as a teenager.
It's basically mostly flexibility focused gymnastic with extra lore. Pilates is similar.
Personally I just didn't get strong with yoga, albeit retaining some decent strength and I eventually transitioned to just gymnastic (focusing on rings in particular). I got pretty strong in terms of techniques I could do, but not in terms of amount of weight I could move.
Then I got injured, spent 10 years doing random sport activity (circus training, climbing, weight lifting) and staying relatively weak.
The only way I got stronger was when 3 factors aligned:
- Progressive overload
- Sleep
- Not being stressed / depressed
- Caloric surplus with high protein intake
After I peaked at linear progression in terms of strength, periodization became a good way to squeeze some more strength and I'm still there (probably for life).
Starting strength was admittedly the first that worked for me in order to get stronger, but I failed it a good 3 times before over 10 years (mainly because of diet / sleep / stress).
In my experience it's hard to get progressive overload without weights or without a good calisthenics coach.
Sleep and diet are also incredibly hard to get right because the rest of your life gets in the way.
Claiming that yoga alone will make you strong depends on your definition of strength. If you have back pain (probably because of muscular weakness), probably any kind of full body exercise will fix that.
Also, is someone doing handstand pushups at 70kg stronger or weaker than someone over head pressing 70kg at 90kg?
That's a very personal choice.
I'd say weight lifting is great to increase strength in specific movements, calisthenics is great for moving all around. Different kind of freedoms and equally important.
I would recommend this kind of programming for someone looking to get stronger and then adapting it to whatever exercising style you like:
https://youtu.be/1CM7wI3k7KI
It's basically mostly flexibility focused gymnastic with extra lore. Pilates is similar.
Personally I just didn't get strong with yoga, albeit retaining some decent strength and I eventually transitioned to just gymnastic (focusing on rings in particular). I got pretty strong in terms of techniques I could do, but not in terms of amount of weight I could move. Then I got injured, spent 10 years doing random sport activity (circus training, climbing, weight lifting) and staying relatively weak.
The only way I got stronger was when 3 factors aligned: - Progressive overload - Sleep - Not being stressed / depressed - Caloric surplus with high protein intake
After I peaked at linear progression in terms of strength, periodization became a good way to squeeze some more strength and I'm still there (probably for life).
Starting strength was admittedly the first that worked for me in order to get stronger, but I failed it a good 3 times before over 10 years (mainly because of diet / sleep / stress). In my experience it's hard to get progressive overload without weights or without a good calisthenics coach. Sleep and diet are also incredibly hard to get right because the rest of your life gets in the way.
Claiming that yoga alone will make you strong depends on your definition of strength. If you have back pain (probably because of muscular weakness), probably any kind of full body exercise will fix that.
Also, is someone doing handstand pushups at 70kg stronger or weaker than someone over head pressing 70kg at 90kg? That's a very personal choice. I'd say weight lifting is great to increase strength in specific movements, calisthenics is great for moving all around. Different kind of freedoms and equally important.
I would recommend this kind of programming for someone looking to get stronger and then adapting it to whatever exercising style you like: https://youtu.be/1CM7wI3k7KI