Lifting weights first time at 60, she lowered her BP, blood sugar: Why this routine guarantees healthy ageing for women

“Women don’t realise that they must lift weights as they have more fat mass than muscle mass. After the age of 30, they lose about 3-8 per cent muscle mass per decade, and this accelerates after the age of 70. You don’t need muscle mass for cosmetic purposes, but to carry out activities of daily living, such as grocery shopping, carrying bags for travel,” he says.

Will weight lifting make you bulky?

This is the biggest myth, according to Dr Contractor. The genetic and hormonal make-up of women prevents them from bulking up after doing weights.

“Women have much lower testosterone than men, making them less prone to building massive, bulky muscles. Weight-lifting instead helps a woman sculpt a stronger, more defined body, while also adding to her general fitness,” says Dr Ankita Matondkar, lead sports physiotherapist, Sports Medicine and Rehabilitation Department, Kokilaben Dhirubhai Ambani Hospital, Mumbai.

Can women start with weights at any age?

There is no age barrier. Both men and women can benefit from strength training at all ages. The guidelines remain the same, except for the extra care you would take with an older person, both from a physical and motivational point of view. “My mother is 80 years old and she does strength training three times a week,” says Dr Contractor.

What level of weights should women begin with?

That will depend on the age and level of fitness, but a general rule of thumb is to start by doing one set of exercises for the major muscle groups. “Select a weight which allows you to comfortably do 12-15 repetitions of the exercise, to begin with,” says Dr Contractor.

Good beginner exercises are squats, lunges, deadlifts, and push-ups. “These engage multiple groups of muscles while strengthening functional capacity. You may then add more weight or a resistance band if you feel quite comfortable,” suggests Dr Matondkar.

How can women benefit from weightlifting?

Besides muscle mass, weight lifting helps improve one’s bone density, postures and increase endurance. “Unlike cardio exercise, where caloric burning is more immediate, lifting weights helps you burn more calories throughout the day because muscle tissue burns more calories at rest than fat tissue. So your metabolism stays elevated even after your workout, your body composition changes and you lose weight,” says Dr Matondkar.

Besides, weight-lifting releases endorphins, which help women reduce stress, anxiety and depression.

Safety Tips for Beginners

Begin with very light weights and pay attention to correct form to prevent injury, advises Dr Matondkar. “Follow warm-up and cool-down exercises, increasing weight as the strength improves,” she says.

Women should embrace weight-lifting not as just another fitness trend but as a lifestyle choice towards better health, strength and confidence.