Gentle Strength: Yoga Poses to Build Muscle for Seniors

Written by Jackie Paunil, Creator of the Young Heart Yoga App, E-RYT, RPYT, CHC, MFA

Empowering older adults to move, breathe, and thrive with grace and vitality.

As we age, maintaining muscle strength isn’t just about looking good in a sleeveless shirt (though I won’t say no to that). It’s about independence, balance, and staying active in ways that make life feel, well, livable. The good news? Yoga offers an accessible, low-impact way to build and maintain muscle, and no, you don’t have to stand on your head to see results.

Why Strength Matters (Yes, Even After 45)

Muscle loss, known as sarcopenia, happens naturally as we age, starting as early as our 30s and accelerating in our 50s. Without intervention, this can lead to reduced mobility, increased risk of falls, and, frankly, frustration when opening pickle jars. Strength training helps counteract this decline, and yoga is a fantastic, gentle way to do it. Research shows yoga can preserve muscle mass, enhance mobility, and improve balance (Sivaramakrishnan et al., 2019; University of Connecticut, 2017).

Beginner-Friendly Yoga Poses for Muscle Strength

Here are some yoga poses perfect for older adults to build strength while keeping things gentle:

Chair Pose (Utkatasana) Think of it as the ultimate hover move—like sitting in an imaginary chair. This pose strengthens your quadriceps, glutes, and core. Start by holding onto a sturdy surface if needed.

Warrior II (Virabhadrasana II) Channel your inner superhero! Warrior II builds strength in your legs and shoulders while opening your chest. Plus, the name is just cool.

Plank Pose (Phalakasana) Before you panic—no, you don’t have to hold it forever. Start with just a few seconds. Plank strengthens your arms, core, and back, key areas for overall mobility.

Bridge Pose (Setu Bandhasana) Perfect for strengthening your glutes, hamstrings, and lower back. It’s also an excellent way to feel accomplished without leaving the floor.

Tree Pose (Vrksasana) Balance and strength in one! This pose engages your legs and core while helping improve focus. Don’t worry if you wobble; it’s all part of the process.

The Research Speaks

A meta-analysis of yoga for older adults confirms its effectiveness in improving physical fitness, including muscle strength and balance (Youkhana et al., 2016). Plus, a study by the University of Connecticut (2017) showed that yoga can preserve muscle mass in older women. If that’s not a reason to unroll your mat, I don’t know what is.

Candidly Speaking: Why I Love Yoga for Strength

I’ve done the gym thing, and while I respect weight machines, yoga feels like a full-body thank-you note to my muscles. It’s challenging yet kind to my joints, and I walk away from each session feeling stronger and a little taller (well, in spirit, at least).

Feeling Stronger Already?

Why not give it a try? Start with the poses above and, when ready, explore more through the Young Heart Yoga App. It’s designed with people like us in mind—gentle, empowering, and dare I say, fun.

About the Author

Jackie Paunil is a published author, wellness advocate, and creator of the Young Heart Yoga App, designed for active and older adults seeking balance, vitality, and mindfulness. With certifications including E-RYT, RPYT, CHC, and an MFA, Jackie combines her extensive training and life experience to inspire others to live with purpose and wellness.

Residing on a ranch in Casa Grande, Arizona, Jackie leads an organic lifestyle surrounded by animals she adores. She is a devoted wife, mother, proud “GiGi” to her grandchildren, and a world traveler who has explored the depths as a master scuba diver. Her in-person yoga and meditation classes, alongside her app, reflect her passion for helping others thrive. Jackie's teaching philosophy is grounded in her own holistic practices, empowering students to embrace sustainable, joyful movement and mindfulness for a more vibrant life.

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References

• Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., & Saunders, D. H. (2019). The effects of yoga compared to active and inactive controls on physical function and health-related quality of life in older adults—Systematic review and meta-analysis of randomized controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 33. https://doi.org/10.1186/s12966-019-0794-2

• University of Connecticut. (2017, April 6). Yoga helps preserve muscle mass in older women, study says. UConn Today. https://today.uconn.edu/2017/04/yoga-helps-preserve-muscle-mass-older-women-study-says/

• Youkhana, S., Dean, C. M., Wolff, M., Sherrington, C., & Tiedemann, A. (2016). Yoga-based exercise improves balance and mobility in people aged 60 and over: A systematic review and meta-analysis. Age and Ageing, 45(1), 21–29. https://doi.org/10.1093/ageing/afv175