If you're a yogi who's new to the weight room, start slow. You may have heard that big weights lead to big results, but Sara suggest yogis keep it light—especially in the beginning. "Start out light, then work up to heavy," she warns. "Research says that the benefit of lifting isn't about the actual weight of the muscle, it's about the fatigue you place on the muscle. So even if you're using lighter weights, you may increase the number or reps you're doing and it's equally effective."
That being said, Adam thinks yogis who are new to the weightlifting game will be just fine. "People with a dedicated yoga practice tend to possess a great deal of self-awareness in terms of body alignment, which is great to go into if you're just getting started weight training."
Sara says that once yogis get accustomed to the weight room, they should aim to train two to three times per week. But she also cautions yogis to back off when it's necessary. "When you have an injury, you should definitely not weight train."