4 min readNew DelhiJan 25, 2025 07:32 PM IST
First published on: Jan 25, 2025 at 03:17 PM IST
“Doing squats, push-ups, lifting weights? But I have never done them before and now I am too old. Besides, women don’t need to bulk up, so they do not need to lift weights,” a 60-year-old businesswoman told Dr Aashish Contractor, Director, Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Hospital, Mumbai. She had been referred to him to lose weight because that was the reason why she could not manage her diabetes and blood pressure.
Dr Contractor gave her coloured and graded dumb bells to begin with, making her comfortable. Then when she felt agile and confident enough, started with strength training and moderate cardio like brisk walking. Within three months, doctors reduced the dosage of her medication for controlling sugar and blood pressure, even though her weight did not drop significantly. But her risk factors for cardio-vascular disease had been rolled back. Now she can even do squats easily.
“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.
Besides muscle mass, weight lifting helps improve one's bone density, postures and increase endurance. (Representational Image: Pexel) 
Share
