Why Strength Training at FAST/STRIDE Complements Your Yoga Practice Perfectly

Jayme Pantekoek
Feb 11
4 min read

When you think about fitness, yoga often comes to mind as a go-to for flexibility, balance, and mental calm. But what if I told you that yoga alone might not be enough, especially for women who want to build muscle and improve bone density? At FAST/STRIDE, we work in the same building as a fantastic yoga business, and together, we offer a complete fitness solution that covers all your needs.

Yoga is excellent for movement and stretching, but actual strength training is essential for building muscle, improving bone health, and preventing injury. This is especially true for women and young athletes who need to develop power and resilience. Let me explain why combining yoga with strength training at FAST/STRIDE is the best approach for your health and performance.

Why Women Need Heavy Strength Training, Not Just Light Weights

Many women think lifting small 5-20 pound weights or doing light circuit training is enough to build muscle. Unfortunately, this is a common misconception. Experts like Dr. Vonda Wright, Dr. Stacy Sims, Dr. Gabrielle Lyon, and Dr. Rhonda Patrick all emphasize the importance of heavy, multi-joint exercises with rest between sets for optimal muscle growth and bone density.

These women researchers and doctors agree that:

Heavy lifting stimulates muscle fibers more effectively.
Rest periods allow for ATP regeneration, which is crucial for strength.
Multi-joint exercises engage more muscles, including the glutes, which are the powerhouse of the body.

Light weights with no rest might make you feel tired and burn calories, but they do not build the kind of muscle that supports strong bones and long-term health. In fact, this approach can limit your total muscle output and reduce the benefits of your workout.

Eye-level view of gym equipment for heavy strength training — Heavy strength training equipment at FAST/STRIDE

The Science Behind Strength Training: Energy Systems and Muscle Output

Understanding how your body produces energy during strength training helps explain why rest between sets is so important. Your muscles rely on the creatine phosphate system to regenerate ATP (adenosine triphosphate), the energy currency for muscle contractions. This system works best with short bursts of intense effort followed by rest.

When you do circuit training with no rest, your ATP stores deplete quickly, and your muscles cannot perform at their maximum capacity. This reduces the total muscle output, which is the biggest driver of strength gains.

Dr. Stacy Sims highlights that heavy multi-joint exercises with rest allow your muscles to recover enough to perform at high intensity repeatedly. This leads to better muscle fiber recruitment and growth. On the other hand, continuous light exercise mostly burns calories without building significant muscle or bone density.

Why Yoga Alone Isn’t Enough for Muscle and Bone Health

Yoga is fantastic for flexibility, balance, and mental well-being. However, many yoga routines do not include movements that activate the glutes properly. The glutes are the largest and most powerful muscles in the body, essential for posture, movement efficiency, and injury prevention.

Without proper glute activation, you risk developing poor firing patterns that can lead to chronic back pain and compensation injuries. This is a common issue for women who only practice yoga and neglect strength training.

At FAST/STRIDE, we focus on exercises that fire up your glutes and other major muscle groups. This not only improves your athletic performance but also supports your yoga practice by creating a strong, stable foundation.

Close-up view of a person performing a glute bridge exercise — Glute activation exercise at FAST/STRIDE

How FAST/STRIDE Supports Youth and Adult Athletes Alike

Whether you are a youth athlete just starting to build your athletic foundation or a high school athlete focused on performance, strength training at FAST/STRIDE is designed to meet your needs. Our programs emphasize:

Building coordination and speed for younger athletes.
Developing strength and power for middle and high school athletes.
Advanced performance optimization for college and professional athletes.

If you have kids who are athletes, enrolling them in FAST/STRIDE ensures they develop the strength and muscle necessary to excel in their sports. Strength training complements their agility and endurance training, reducing injury risk and improving overall performance.

For women, especially those who practice yoga, adding strength training is crucial for building muscle and bone density. This combination helps you avoid the pitfalls of light weight, no-rest workouts and supports long-term health and vitality.

Why Combining Yoga and FAST/STRIDE Is the Ultimate Fitness Strategy

Working separately but together in the same building, our yoga business and FAST/STRIDE offer a unique opportunity to get the best of both worlds. Hola Yoga in Minnetonka improves your flexibility, balance, and mental focus, while FAST/STRIDE delivers the heavy strength training your body needs to build muscle and bone density.

This combination:

Enhances your overall fitness and athletic performance.
Prevents injury by correcting muscle imbalances and improving firing patterns.
Supports healthy aging by maintaining muscle mass and bone strength.
Provides a balanced approach to fitness that addresses all aspects of your health.

If you want real results, you need more than just light weights and stretching. You need a program that challenges your muscles, allows for recovery, and builds strength that lasts.

If you’re ready to take your fitness to the next level, consider joining FAST/STRIDE. Our expert coaches will guide you through heavy multi-joint exercises with proper rest, ensuring you build the muscle and bone density you need for a strong, healthy body.

Together with our yoga neighbors, we provide a comprehensive fitness experience that supports your goals and keeps you moving well for life.

Let’s build strength the right way.

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