‘I work smarter, not harder’: Jennifer Lopez reveals why she lifts weights to stay effortlessly fit

Lifting weights x muscles

Spoorthi S, fitness expert, Cult, elaborated that from the age of 30, women lose approximately 3-8 per cent of their muscle mass per decade, a condition known as sarcopenia. This decline accelerates post-50, affecting balance, strength, and independence. According to her, lifting weights helps maintain and build muscle mass, enabling women to perform daily activities with ease and reducing the risk of falls and injuries. It helps strengthen the muscles around joints, reduces strain on these areas, alleviates symptoms of arthritis and improves mobility.

“Hormonal changes during menopause can lead to weight gain, particularly around the midsection. Resistance training along with lifting weights boosts metabolic rate by increasing muscle mass, which burns more calories even at rest,” she said, adding that it also stimulates the release of growth hormones, improving body composition and energy levels.

She added that regular weight lifting also has a profound impact on mental health, helping reduce stress, combat symptoms of depression, and boost self-esteem by promoting better sleep, cognitive function, and resilience, contributing to overall quality of life.

The ideal time for women to lift weights depends on individual preferences, energy levels, and hormonal fluctuations. (Source: Instagram/@jlo)

“For women over 50 new to lifting weights, starting with light weights is recommended. Gradually increasing intensity under professional supervision ensures safety and long-term results,” said Spoorthi.

Dr Yokesh Arul, MD in medicine, further added that lifting weights can lower the risk of developing chronic conditions such as diabetes, hypertension and osteoporosis in women. “Weightlifting helps improve bone density and reduces the risk of osteoporosis, a condition that weakens bones and makes them more susceptible to fractures. The mechanical stress placed on bones during weightlifting stimulates bone remodelling and growth, leading to stronger and healthier bones,” he said.

Maximising benefits

Dr Arul also said that combining lifting weights with proper nutrition can help women reduce body fat and achieve a leaner physique. As obesity is linked to polycystic ovarian syndrome (PCOS)—one of the most common disorders in women of reproductive age—weightlifting can play a key role in keeping it at bay.

According to him, the ideal time for women to lift weights depends on individual preferences, energy levels, and hormonal fluctuations. However, there are some general medical recommendations. “While morning workouts are ideal for consistency and boosting metabolism throughout the day, strength levels tend to be higher during afternoon/evening workouts due to increased body temperature and optimised muscle function,” he concluded.