When should women start lifting weights?

Benefits of lifting weights

According to Dr Arul, weightlifting can lower the risk of developing chronic conditions such as diabetes, hypertension and osteoporosis. “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.

Dr Arul also said that combining weightlifting 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.

“Obese women often experience irregular menstrual bleeding because excess fat cells convert peripheral androgens into oestrogen. This results in low levels of sex hormone-binding globulin, which helps convert free androgen to estrone,” said the doctor.

According to him, female athletes, runners, and ballet dancers also experience high levels of physical stress, leading to elevated corticotropin-releasing hormone (CRH) in their bodies. “This CRH directly inhibits GnRH (gonadotropin-releasing hormone), which can result in amenorrhoea (absence of periods),” Dr Arul said.

Start weightlifting now. (Source: Freepik)

The best time to lift weights

According to Dr Arul, 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.

Precautions to keep in mind when weightlifting during period

1. Listen to your body: Lifting weights is generally safe during menstruation. If you feel fatigued or experience cramps, adjust intensity or duration.

2. Avoid heavy core exercises if experiencing cramps: Movements like heavy squats or deadlifts may worsen discomfort.

3. Wear comfortable clothing: Opt for breathable fabrics to stay comfortable.

4. Prioritise recovery: Get enough rest and consider post-workout stretching or yoga for relief and muscle recovery.

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