While yoga and pilates do improve strength, they are low-resistance. However with your injury, there aren't many any other alternatives. You could do lower-body exercises with machines, and possibly work your good side upper body with free weights. However I'd be hesitant to risk further injury.
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Unless you're talking serious power yoga, I tend to think of those activities more as stretching rather than strengthening. Yes, very advanced yogis and pilates practitioners have nice lean muscles, but I don't think that's the standard result for the average once-or-twice-a-week practitioner.
Considering your injury, I'd recommend consulting with a doctor and/or physical therapist to determine what types of strength training will be appropriate for you.
I have been dealing with shoulder issue for a LONG time - finally getting an MRI end of this month.... and won't be surprised if surgery is required.
Mostly, I have been sticking with the treadmill & weekly aqua zumba as my form of workouts. And I know that ST is also important - but don't want to do weights bc of my shoulder. Will adding in pilates/yoga be enough?
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