From Pain to Empowerment: Bridging Fitness and Yoga for Holistic Well-Being by Malcolm March
Embarking on a fitness journey can often feel overwhelming. A simple online search for "how to lose weight" or "build muscle" yields a flood of programs, diets, and influencer advice. I remember that feeling vividly—navigating through the noise, trying to find a path that resonated with me.
My journey began not out of a desire to transform my physique, but from a place of pain. As a dancer in 2016, I returned to New York only to discover a knee condition that made even bending painful. The emotional toll was immense. I grappled with frustration, questioning my identity and purpose. The messages I encountered in the fitness world—"Nobody cares, work harder" or "F your feelings"—only deepened my sense of isolation.
Over time, I realized that true healing required more than just physical effort. It demanded a holistic approach that addressed my emotional and spiritual well-being. That’s when I began to explore various disciplines: nine years of Pilates, a decade of strength and conditioning, and ventures into Animal Flow, Tumbling, Balance Training, Aquatic Training—and eventually, yoga.
The Synergy of Strength and Stillness
Yoga and strength training offer similar benefits—improved muscle tone, better posture, enhanced focus, reduced inflammation—but what struck me most is not what they share, but what sets them apart.
Yoga, in particular, taught me something I hadn’t learned in the gym: how to listen to my emotions.
While strength and conditioning often carries a cultural narrative of pushing through pain, ignoring discomfort, and chasing aesthetics, yoga invites us to connect with our inherent value, exactly as we are. It isn’t just a physical practice; it’s an emotional one.
A spiritual one. One that helps us reconnect with our soul, our breath, and our inner truth.
In a world obsessed with how we look, yoga reminds us to honor how we feel.
This doesn't mean I abandoned strength work—I love lifting. But I now approach it differently. More in tune. More aligned. More free. I allow room for playfulness and follow the impulse of joy, rather than rigid programs or trends. For me, this is the deeper health journey.
The one that helps you feel whole again.
What the Research Shows
Science supports the value of both practices:
Yoga's Impact on Mental Health: A study published in PubMed highlights yoga's ability to reduce stress, anxiety, and depression, promoting overall well-being and quality of life.
Physical Exercise and Mental Well-being: Research indicates that physical activity, including strength training, is associated with improved mood, better sleep, and enhanced quality of life. Read the article
Yoga's Physical Benefits: A meta-analysis found that yoga practice positively affects muscle strength, balance, mobility, and flexibility, especially in older adults. Read the article
Mind-Body Connection: Studies show that yoga enhances cognitive functions and mental state, reinforcing the link between physical practices and mental health. Read the article
Holistic Health through Yoga: Yoga not only improves physical fitness but also supports emotional and cognitive well-being, making it a comprehensive approach to health. Read the article
A More Compassionate Path
For me, yoga didn't transform my entire fitness journey—but it did soften it. It offered a compassionate space to be with my body and emotions. It helped me let go of the need to prove something and instead explore what it means to feel whole.
It taught me that health isn’t about looking good—it’s about feeling at home in your body.
So, whether you're lifting weights, flowing through asanas, or walking in silence, I invite you to explore what your body is really asking for. You don’t have to choose between strength and softness. In fact, the magic happens when you embrace both.
This article was written for Sierra Laurel Yoga by Malcolm March (He/Him/His)
Certified Personal Trainer (NASM)
Virtual Coaching and Women’s Fitness Specialist (NASM)
Level 1 -Nutrition Coach and Specialist in Nutrition for Metabolic Health (Precision Nutrition)
Associate Teacher of Fitzmaurice Voicework