I do body pump 3 times a week and the gym twice; I also do yoga once a week but have found I'm becoming very stiff. My yoga teacher says it's because my muscles are tightening up with the weights ( I hate step and aerobic but love weights) - anyone else found this or is it my age (I'm 63) I love my body pump but it's finding time to get in any more yoga - haven't tried pilates, would this help?

I would say weights don't restrict flexibility - unless your muscles build so much they restrict movement - unlikely in a woman. I'm no expert, but it may be you are not giving yourself enough rest time in between sessions, so you end up tighter. I notice I am tighter and "less flexible" a day after a rigorous weights workout - but that goes away by the day after, and I am just as flexible as before. Same thing could be said for a hard core running workout, too, for me.

I'm always suspicious of yoga teachers dissing other forms of working out. In my mind, a combination of flexibility, weights, and cardio training is the best. Yoga has tremendous mind body benefits and has elements of all of the above - but augmenting yoga with some more core work (in pilates) and strength work (with weights) and conditioning (cardio) seems like it could only help.

There is no evidence in the world that weights reduce flexibility. There are plenty of myths. The truth is, lack of stretching reduces flexibility. Training with weights combined with proper stretching will improve flexibility, not hinder it.

Jeremy

I do body pump 3 times a week and the gym twice; I also do yoga once a week but have found I'm becoming very stiff. My yoga teacher says it's because my muscles are tightening up with the weights ( I hate step and aerobic but love weights) - anyone else found this or is it my age (I'm 63) I love my body pump but it's finding time to get in any more yoga - haven't tried pilates, would this help?

I do body pump 3 times a week and the gym twice; I also do yoga once a week but have found I'm becoming very stiff. My yoga teacher says it's because my muscles are tightening up with the weights ( I hate step and aerobic but love weights) - anyone else found this or is it my age (I'm 63) I love my body pump but it's finding time to get in any more yoga - haven't tried pilates, would this help?

:) I’m certainly not an expert. I’ve not yet trained with a professional trainer but I am near your age and have engaged in a workout program of my own that resembles the one you outlined. Instead of yoga I selected Pilates for balance, core strength and lengthening of muscles. Like you I do pump (but only twice a week), work with weights on the floor on my own three days a week with slightly heavier weights than we use in pump, (obviously at 66 I don’t lift very heavy) 15 to 20lbs with dumbbells, 25 to 35lbs with plate loads, etc.etc. Treadmill is done at home, 27 minutes or two miles three days a week. Having said all that let me say this, I feel stiff many mornings. Generally however that feeling goes away as I warm up with workouts or go about my regular activities. My flexibility and balance after two years of Pilates blows my mind. I’m wondering if by flexibility you mean “stiffness” which then might be a matter of “superior vintage” (eeek, age) rather than something caused by tightening of muscles as a result of lifting weights. General when I’ve had tight muscles the day after a workout I usually just attribute it to having had a good workout the day before and simply feel I am in need of a good stretching out……..Pilates!! Just some thoughts…………Carole

I don't think age has too much to do with it. When I weight-trained in my twenties I felt the same the next day after a workout as I do now. I was also involved to some extent in martial arts. There are certain "core" stretches that will generally make you feel better without taking allday to perform. I once had a book on Power Stretching......it was stolen from me and I can"t remember the publisher's name. For instance, if you wanted to limber up your arms you stand with your arms hanging straight down and make smallish circles for ten reps then rest for about ten seconds then make larger circles in sets until you are at full arc. I'm sure this book is still available.....it is very good, doesn't hurt and is effective. These can be done when you get out of bed, unlike a COLD stretch, and you're good for the whole day. I believe I got the book from California someplace..........it was the best stretch routine I ever did. Don't forget that when you exercise intensely you are using LIGAMENTS and TENDONS as wellas muscle and they must be cared for as well. :gl:

Did some furthur research and found out the book is still avaiable. It's called Stretching Scientifically by Thomas Kurz. Published by Stadion Publishing Co. ( www.stadion.com) They have a tollfree number.....1-800-873-7117. Book is about 26 dollars U.S.+ tax. Maybe get it for less used on Amazon.....it's been around for awhile........excellent book. :tucool:

Well, I can tell you that in my case, weights DID reduce my flexibility -- no question about it. I notice it particularly in my shoulders. Once I started lifting, I noticed that my shoulder range of motion decreased quite a bit. I wasn't stretching, but neither did I stretch before I began lifting weights......thus, it seems that it was the lifting that was creating the problem. Since then, I've been stretching for 10 minutes or so after every workout, and much of my flexibility has returned, but it still isn't 100%.

I am already pretty tight....that is just how I am naturally (genetics), and so even with daily stretching, I can still barely touch my toes (when bending over and keeping legs straight)....so, stretching for me is a must.

The benefits of weight training are enormous, so I'd say keep lifting, but also take a few minutes at the end of each workout to stretch. You might also want to do a quick search to find out about proper stretching techniques -- because you can do more harm than good (and reduce flexibility) if you aren't stretching properly.

Good luck! :tu: