For many years, weightlifting has been associated predominantly with male athletes and bodybuilders. However, there has been a recent shift in this perception, with an increasing number of women embracing the benefits of weightlifting for their health and overall well-being. The confidence gained through physical strength often extends beyond the gym, positively impacting various aspects of life. We spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who explained the reasons why weightlifting is crucial for women's health.
Importance Of Weightlifting For Women
Building Stronger Bones
Weightlifting plays a vital role in enhancing bone density, which is a critical aspect of women's health. "As women age, especially after menopause, there is a natural decline in bone density, making them more susceptible to osteoporosis and fractures. Weightlifting, with its impact on bones during resistance training, stimulates bone formation and helps prevent bone loss, contributing to long-term skeletal health", informed Arora.
Metabolism Boost and Weight Management
"Contrary to common misconceptions, weightlifting is a potent tool for weight management and fat loss. Muscle tissue burns more calories than fat at rest, and incorporating weightlifting into a fitness routine helps build lean muscle mass", said Arora. This increase in muscle mass elevates the Basal Metabolic Rate (BMR), leading to more efficient calorie burning. Weightlifting, therefore, becomes an essential component of any strategy for maintaining a healthy weight.
Also Read: Don't Skip Strength Training: Expert Lists The Benefits And Exercises You Should Add
Hormonal Balance and Mental Health
Engaging in weightlifting can have positive effects on hormonal balance, particularly concerning stress hormones like cortisol. Arora said, "Regular resistance training helps regulate stress hormones and promotes the release of endorphins, the body's natural mood lifters. This dual impact contributes to improved mental well-being, reduced stress levels, and a more balanced emotional state."
Enhancing Cardiovascular Health
While aerobic exercises are commonly associated with cardiovascular health, weightlifting also plays a significant role. Engaging in resistance training contributes to lower blood pressure, improved cholesterol levels, and better overall cardiovascular function. Women who include weightlifting in their fitness routines experience a holistic approach to heart health, complementing traditional cardiovascular exercises.
Also Read: Circuit Training for Fitness: Expert Lists Its Benefits And Purpose
Prevention of Chronic Conditions
The benefits of weightlifting extend to the prevention of chronic health conditions. "Resistance training has been linked to a reduced risk of developing type 2 diabetes by improving insulin sensitivity. Also, it plays a role in managing conditions like arthritis by strengthening the muscles around joints and enhancing overall joint function", added Arora.
Ageing Gracefully
As women age, maintaining muscle mass becomes crucial for maintaining independence and quality of life. Arora added Weightlifting helps counteract the natural decline in muscle mass that occurs with ageing, ensuring that women retain strength, agility, and functionality as they grow older.
According to HHS Public Access, for women in their midlife and beyond, strength training is especially important since it helps them maintain their muscle and bone mass and lowers their risk of several chronic diseases.
Improved Posture and Functional Strength
Weightlifting promotes the development of core strength and stabilising muscles, leading to improved posture. Enhanced posture not only contributes to a more confident and poised appearance but also reduces the risk of musculoskeletal issues and injuries.
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. We advise you to consult your expert before starting any training regimen, especially if you are dealing with any injury or health issues.]