Why are so many women afraid of lifting weights? “Too much weightlifting builds heavy muscles. While it is great for strength, it changes your feminine shape,” is a common gripe that worries people who feel they might lose the soft curvature of the shoulder and hips, and develop more of a ‘masculine’ figure. In a recent conversation with celebrity nutritionist Ryan Fernando, actor Samantha Ruth Prabhu spoke at length about the importance of weight training, especially for women in their late 30s and nearing menopause.
“Some of them are curious, and some of them are scared. ‘Won’t I look like a man?’ I think that’s the first question women ask me. ‘I don’t want to look like a man, ‘ they say,” said the Citadel: Honey Bunny star.
“It is very important for women to understand the importance of weight training, especially as we age, in older women, and even perimenopausal or women in their late 30s. We are not improving our muscle mass like we did before, but I can see that change, I can see that my muscle mass is not what it used to be,” she added.
Story continues below this ad
Agreeing with her, fitness expert Garima Goyal noted that weight training helps women develop lean muscle, which not only improves physical appearance but also enhances functional strength.
Let’s look at the benefits of weight training
“Unlike cardiovascular exercise, which primarily burns calories during the activity itself, weight training boosts metabolism long after the workout is over. This is due to the increased energy expenditure required to repair and maintain muscle tissue. As a result, regular weight training can help women achieve and maintain a healthy weight more effectively than cardio alone,” Goyal told indianexpress.com.
Osteoporosis, a condition characterised by weakened bones, is more prevalent in women, particularly post-menopause. Goyal noted that weight training plays a crucial role in maintaining bone density and reducing the risk of osteoporosis. “By subjecting bones to mechanical stress, weight-bearing exercises stimulate bone formation, helping combat age-related bone loss,” she said.
Why is weightlifting good for women? (Source: Freepik)
Weight training also has a profound impact on mental health and well-being. Exercise, including resistance training, triggers the release of endorphins, neurotransmitters that promote feelings of happiness and euphoria. “This natural mood enhancement can help alleviate symptoms of depression, anxiety, and stress, making weight training an effective form of therapy for women seeking emotional balance and resilience,” said Goyal.
Story continues below this ad
One often overlooked benefit of weight training is its ability to improve functional fitness and enhance daily living. Many activities of daily living, such as lifting groceries and climbing stairs, require strength and muscular endurance. “By incorporating weight training into their routine, women can develop the strength and stamina needed to perform these tasks more easily and safely, said Goyal.
The most important thing is to ensure that you are lifting with good form,” she added. “To get the most out of your routine, you must start easy and focus on simple exercises that offer maximum muscle engagement. If you focus on your form, then even simple exercises will generate results,” said the expert.
Remember, rest is also important
However, there is no need to work out every day to reach your health goals. “Take time off to rest and recover. Focus on your nutrition, sleep, and stress management. Together, these things help your body repair itself,” she said, adding that women should aim to incorporate weight training into their fitness routine at least 2-3 times per week. This frequency allows for sufficient stimulus to promote muscle growth, strength gains, and other physiological adaptations.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.