Weekend Course: Strong & Steady — Yoga for Healthy Muscle Gain
Two days, six hours of practice, one very useful sense of your own strength
Yoga has a reputation for being all bendiness and no biceps. That is a misunderstanding. Held with the right tempo and the right load, a standing sequence is resistance training — and it is far kinder to your joints than most gym programmes. This weekend teaches you how to use it that way.
What we do
Saturday — Load. We start with a movement screening so you know where you are strong and where you compensate. Then: standing sequences with long holds, eccentric lowering into chaturanga, single-leg work, and an honest look at how much your wrists and shoulders can currently take.
Sunday — Recover. Muscle is built between sessions, not during them. We cover progressive overload for a home practice, how to programme two to four sessions a week around your job, sleep and soreness, and finish with a long restorative sequence.
Between the two practice blocks on Sunday there is a shared vegetarian lunch and a short, unpreachy talk on protein: how much you actually need, and how to get it from lentils, tofu, dairy, eggs and beans without eating chickpeas at every meal.
Schedule
- Saturday 10:00–13:00 — screening, technique, strength practice
- Saturday 14:30–16:00 — mobility for the shoulders and hips
- Sunday 10:00–12:30 — programming your own week, practice block
- Sunday 12:30–13:30 — vegetarian lunch and protein talk
- Sunday 13:30–15:00 — restorative closing practice
Details
- Dates: 18–19 October and 22–23 November
- Where: Studio Grünkraft, Sonnenallee 42, Berlin-Neukölln
- Group size: maximum 12 people
- Level: some yoga experience helpful, no strength background required
- Price: €180 (€150 reduced), lunch and course notes included
- Bring: comfortable clothes, a water bottle, and no expectations about how it should look
To book, write to courses@healthyfoodie.example with your preferred date.
I have lifted weights for years and still learned more about my shoulders in one Saturday than in three gym memberships.
Jonas T., weekend course participant