{"id":134907,"date":"2025-08-10T17:44:16","date_gmt":"2025-08-10T17:44:16","guid":{"rendered":"https:\/\/www.europesays.com\/us\/134907\/"},"modified":"2025-08-10T17:44:16","modified_gmt":"2025-08-10T17:44:16","slug":"how-strength-training-is-transforming-chandigarh-women-over-45-chandigarh-news","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/134907\/","title":{"rendered":"How strength training is transforming Chandigarh women over 45 | Chandigarh News"},"content":{"rendered":"

Women in Chandigarh navigating perimenopause and menopause are increasingly turning to strength and weight training \u2014 not for aesthetics, but to manage hormonal shifts, preserve mobility and stay independent.<\/p>\n

At 67, entrepreneur Dimple Minocha says strength training has \u201crevolutionised\u201d her life. A former tennis and squash player who later took up golf, she began lifting weights during a visit to her daughter in Hyderabad<\/a>. \u201cThe persistent aches, pains and weak knees seem to have vanished. I feel strong, alive, and fitter than some of my younger friends,\u201d she says.<\/p>\n

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Former competitive golfer Shona Singh, a certified menopause coach and CrossFit trainer at Shruglife, trains women in peri and post-menopause. She warns that conventional workouts often fail women in this stage. \u201cUnlike men, training fasted increases oxidative stress and slows metabolism in women. Even something simple like a banana with peanut butter before a workout helps,\u201d she says, stressing the need for timely nutrition within 30 minutes post-exercise.<\/p>\n

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Hormonal changes during menopause can accelerate muscle loss and bone thinning, says Dr Balvin, consultant obstetrician and gynecologist, Livasa Hospital, Mohali. \u201cStrength training two to three times a week preserves muscle, improves bone density, boosts mood, and supports healthy weight management,\u201d she says.<\/p>\n

For 51-year-old educator Priti Teja, lifting weights shifted the focus from the scale to function. \u201cMy knees, which used to ache, feel strong. I want to be independent when I\u2019m older.\u201d<\/p>\n

Flatlining hormones during menopause can increase inflammation, reduce insulin sensitivity, and impair muscle regeneration, making low-rep, heavy-weight training the most effective, says Singh. \u201cHigh aerobic activity alone fails to change lean body mass, but lifting improves neuromuscular integrity, bone density, balance and glucose control.\u201d<\/p>\n

Neetu Katyal, 50, a fine art photographer, says her programme has improved her strength, mobility and energy. Natasha Gill, 58, a banker, took up strength training after knee pain and menopause weight gain. \u201cNow I can do push-ups, lift heavy suitcases and even do heavy gardening work,\u201d she says.<\/p>\n

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Vikram Kapoor, Fitness, Lifestyle and Nutrition Coach and founder of UR Fitness Personalized, says resistance training paired with adequate protein is key. \u201cCardio won\u2019t save joints and cutting food won\u2019t fix hormones. Women have to build strength from the inside out. Once they shift their mindset, their body starts working for them again.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Women in Chandigarh navigating perimenopause and menopause are increasingly turning to strength and weight training \u2014 not for…\n","protected":false},"author":3,"featured_media":134908,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[45316,81457,1198,210,3239,81458,67,132,68,81456],"class_list":{"0":"post-134907","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-chandigarh","9":"tag-execises-for-women-above-45","10":"tag-fitness","11":"tag-health","12":"tag-indian-express-news","13":"tag-strength-training-for-women-above-45","14":"tag-united-states","15":"tag-unitedstates","16":"tag-us","17":"tag-woman-above-45"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115005716254075347","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/134907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=134907"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/134907\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/134908"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=134907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=134907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=134907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}