Strengthening Is the New Stretching
For decades, stretching has been the “gold standard” of fitness advice. Whether it’s yoga classes that bend us into pretzel-like positions in search of profound flexibility, the bookends of cardio classes, boutique “stretch studios” popping up on every corner, or even outdated physical therapy routines, the message has been the same: if you’re in pain, stretch it out.
But here’s the truth: stretching alone isn’t enough—and in many cases, it can actually make your body weaker.
Why Stretching Isn’t the Magic Fix
Stretching feels good in the moment, but it doesn’t address the root cause of most aches and pains. When muscles are weak or not firing properly, forcing them into long passive stretches can actually increase instability. (Think a slinky toy that has been stretched way past it’s capacity - it just doesn’t go back together the same.) Over time, this creates compensation patterns—other muscles overwork to pick up the slack, which can lead to even more discomfort.
That’s why you’ll often hear people say, “I stretch all the time, but my back/hips/hamstrings still hurt.” The problem isn’t tightness—it’s weakness.
My Personal Wake-Up Call
About five years ago, I was dealing with horrible sciatica and persistent left knee pain. No amount of yoga or stretching helped. In fact, the more I stretched, the worse it seemed to get. I assumed this was just the price of getting “older-ish.”
Then, through a mix of divine intervention and some late-night Google searches, I learned that my real issue wasn’t tightness—it was weakness. My muscles weren’t functioning properly. The connection between my brain and my muscles (via the nervous system) had gone offline. Even though I was active in yoga, my body wasn’t getting the signal to strengthen and support itself.
Once I shifted my focus to activation and strengthening, everything changed. My sciatica pain disappeared. My knee—which used to bother me 80% of the time—now only twinges about 2% of the time. That’s a massive difference.
This experience completely changed how I practice and how I teach. I stopped cueing people into positions that might make them look like good yogis, but offer little functional benefit. Instead, I began focusing on movements that keep muscles strong, resilient, and stable.
Why Strength Training Supports Longevity
Recent research backs this up. As a matter of fact, reading the October issue of Melaleuca’s newsletter that featured an article highlighting strength as the key ingredient for longevity is what triggered me writing this whole blog post. Cardio and yoga have benefits, yes—but without strength, your body struggles with balance, mobility, and everyday tasks. Muscles aren’t just for athletes; they’re essential for keeping us active and pain-free as we age. After all, they hold our bones together and support our joints - why on earth would we want to compromise that?
5 Yoga Poses That Build Strength (Not Just Flexibility)
If you want to add more strength into your yoga or movement routine, start with these functional poses:
Plank – Strengthens your core, shoulders, and stabilizers.
Chair (Utkatasana) – Builds powerful quads and glutes to support your knees.
Locust Pose (Salabhasana) – Activates your back body, counteracting hours of sitting.
Bird Dog – Trains stability and balance by engaging deep core muscles.
Bridge Pose – Strengthens glutes and hamstrings while supporting spinal health.
When done with intention and muscle activation, these poses aren’t just shapes—they’re tools to wake up your system and build resilience.
The Bottom Line
Stretching has its place, but if you want less pain, more mobility, and long-term vitality, strengthening is the new stretching. Movement should help you feel strong, stable, and capable in your daily life—not just bendy on a yoga mat.