How I Superset Yoga Workouts with My Weightlifting Workouts

For some yogis, this post may offend, or at least seem like a joke of a workout.

However, I assure you that doing superset yoga and weightlifting workouts is no joke. It's actually very effective and saves a great deal of time in the gym (or working out at home).

It's not often you see weight lifters stretching between sets or after a weightlifting workout. You might see the odd stretching of the chest muscle, but that's about. During my pre-yoga weightlifting days, that's about all I would do. I could push some serious weight, but was about as flexible as a 2 X 4 chunk of wood.

I discovered yoga by chance in the bookstore. I stumbled upon Beryl Birch's "Power Yoga" book. I was interested because the yoga routine was extremely physical. I did Power Yoga for a number of years while weightlifting (sometimes I'd take a break from weightlifting).

Since my Power Yoga discovery, I've been a big believer in the power OF yoga, regardless what type of workout is your focus. Whether you're a marathon runner, tennis player, body builder, football tight end, yoga can help improve performance.

What does yoga do for me?

Yoga helps me focus and dramatically improved my flexibility. I'm far more flexible at age 37 than I was when I was 18.

The trouble with a lot of yoga routines is ... they take way too long. Pick up any yoga book and the routines call for 30 to 60 minutes straight. I don't mind doing yoga for 30 to 60 minutes once or twice a week, but it's not going to happen on a weightlifting day.

My solution is to superset yoga with my weightlifting routines.

How do I superset yoga with my weightlifting workouts?

It's simple. In between sets of weights, I do a yoga pose (or two poses). Assuming I do 15 sets of weightlifting, I'll get about 15 minutes of yoga/stretching done over the course of my weight routine. Often that's more than enough stretching for me.

Sometimes I'll do another 10 minutes post-weights.

Sometimes I'll do one set of weightlifting followed by a minute of yoga. Other times I'll do two sets of weightlifting (usually a duo superset) followed by 30 to 45 seconds of a yoga pose (or two).

Planning out your yoga supersets

The key is to fit in all the major stretches through the course of a weightlifting/yoga superset routine.

The major yoga moves are:

Forward bend
Backward bend
Inversion
Twist
Balance pose
Standing

There's also core, but I reserve those moves for my abdominal workouts.

Examples of my weightlifting / yoga workout supersets

Once you understand the basics and get a few yoga poses under your belt, there's pretty much an unlimited number of combinations. The following examples are for illustrative purposes only.

Example yoga and weightlifting superset

The first example is a duo superset - one set of weights followed by a mini-yoga session.

The weights session is chest and back.

Exercise 1: Bench Press. Hold each yoga pose for 1 minute.

Bench press set 1 /Standing forward bend
Bench press set 2 / Downward facing dog
Bench press set 3 / Upward facing dog

Exercise 2: Incline Press

Incline press set 1 / Static lunch (Warrior) - do each leg for 30 seconds each
Incline press set 2 / Upward facing dog
Incline press set 3 / Downward facing dog

Exercise 3: Lateral Pull Downs (Cable Pull Downs)

Pull Downs set 1 / Seated forward bend with legs in a V
Pull Downs set 2 / Seated twist (each side for 30 seconds)
Pull Downs set 3 / Straight-leg forward bend

Exercise 4: Seated Row (Cable Row with Narrow Grip)

Seated Row set 1 / Cobra
Seated Ro set 2 / Shoulder stand
Seated Roset 3 / Plow

End the workout with a few more winding down yoga poses such as:

Fish

Lying down twists (right leg across body to the side, then do left leg across body to the right side)

Baby pose

Savasana

Total workout time: 28 MINUTES

A few notes about the above yoga/weightlifting superset routine:

If you prefer doing 9 exercises (or more) per muscle, it's no problem. Just add more yoga poses or do some poses twice.

I find doing yoga sun salutations is a fantastic warm up routine for weightlifting sessions. Therefore, you could do 3 to 6 sun salutations to kick off the above yoga and weightlifting superset workout.

Where can you learn about yoga poses?

The internet is loaded with yoga websites. If you're new to yoga, start with the basic poses. All the poses I set out above are basic yoga poses suitable for beginners.

Yoga Journal is a fantastic resource for yoga poses. Check out their pose finder function.

What are the benefits of doing yoga and weightlifting supersets?

Speed up the time you spend working out (kill 2 birds with 1 stone).

Relieve boredom - I don't like sitting on a bench between sets.

Improve flexibility which is fantastic and arguably critical for any level of fitness.

It's actually an excellent way to rest between weight sets.

What about getting into the yoga zone? Does this happen with yoga/weightlifting supersets?

Yes and no. I get into weightlifting zones. I find it exhilarating and relaxing ... much like what yoga delivers. I've always loved weightlifting. Therefore, interrupting yoga poses with weightlifting sets doesn't have any adverse effect on the effectiveness of yoga. Instead, I gain flexibility, rest and fast workouts.

Is weightlifting bad for yoga?

I hate it when I read or am told that people serious about yoga shouldn't lift weights (yes, I've read and heard it). It's ridiculous. I admit that weightlifting may hamper flexibility a little, but not much (I find weightlifting restricts my shoulder flexibility the most). Resistance training is excellent for you ... and not just for building muscles. Resistance training is good for bones, lungs and strength. It's not just for meatheads.

Does supersetting weights and yoga result in mediocre workouts of both?

Absolutely not. I find the two complement one another beautifully. With 1 minute of stretching between sets, I can get into long and effective yoga stretches while resting my muscles.

Moreover, when you lift weights, you're going to take rests ... you might as well make good use of that time.

If you're like me and plan on saving your stretching to after your weight routine, you won't stretch very much. But, when I incorporate stretching into my weight routine, I get 10 to 15 excellent stretches that covers my entire body and all the main yoga moves.

Doesn't it look weird doing a downward dog next to the bench press?

Maybe 10 or 15 years ago you might get an odd look doing a downward dog or tree pose next to the bench press. But do you really care? These days there are all kinds of new workout styles that incorporate yoga, balance moves, body-weight moves, etc. I don't think any type of move looks weird in a gym anymore.

Which brings me to the next point ... where should you do your stretches? I do mine wherever I am. The gym I go to is huge. I don't want to waste time walking to a stretching zone.

However, if the weightlifting area is confined, you might have to go to a dedicated stretching area in between sets.

Give it a try

If you've been meaning to establish a yoga routine or want to get more flexible, and you weight lift regularly, try doing yoga supersets with your weightlifting exercises.

As with all things fitness, you won't notice results immediately. Developing flexibility is like building muscle or losing weight ... it takes time.