As a person who recently joined the gym or has started working out, it is almost impossible not to think about if it is your time to start lifting weights and when that day comes. Well, this is more complex than either a yes or no. However, the ideal time to start lifting weights is when you feel ready to adapt to it. Several factors such as age, fitness level, goals, and health conditions play an important role in determining when and how you should begin your weightlifting journey.
“One of the most common myths about weightlifting is that it's only for young people or those already in top physical shape. This is far from the truth. There is no magical age when weightlifting is appropriate. It's beneficial for individuals at nearly every stage of life, as long as the approach is safe and tailored to your body's needs,” shared our expert Dr Kapil Dave, Director of Sports - Sharda University - Noida.
Weight Lifting For Teens/ Young Adults
Teenagers are often encouraged to wait until they have stopped growing before they can start lifting, but research shows that it is safe for this age group to lift provided it is done correctly. A focus on mastering proper form and technique with lighter loads before moving on to more challenging work can improve general strength, athletic performance, and bone health. In fact, the same research reveals that weight training for adolescents is linked with increased muscle mass, enhanced coordination, and lower risk of injury in other sports.
Also Read: How Weightlifting Three Times A Week Can Help You Avoid Knee Pain With Age
Weight Lifting For Older Adults
“Maintaining muscle mass and bone density becomes more important than ever as we age. Beginning a weightlifting program later in life can prevent age-related muscle loss (sarcopenia) and osteoporosis, and also help in managing conditions like arthritis,” Dr Dave explained. Talking about the focus points, Dr Dave also highlighted that weight training for older adults should focus on mobility, stability, endurance, and weight. He also noted that the intensity progression of the weights should be slower so that the body can adapt to it more conveniently.
How Fit Do You Need To Be Before You Start?
Answering the same, Dr Dave said, “You do not need to be in peak physical condition to start lifting weights. In fact, weightlifting can be a great way to improve overall fitness levels. If you are just beginning your fitness journey, it's important to start with lighter weights or even bodyweight exercises to build foundational strength and develop good lifting techniques.”
“For those with specific health conditions (such as joint issues, diabetes, or cardiovascular concerns), it is best to consult a healthcare provider before beginning a new exercise routine. A certified personal trainer or physical therapist can also assist you in designing a workout plan that takes into account any special considerations and ensures safe progression,” he added.
Ultimately, the right time to start lifting weights is now—when you’re ready to commit to the process mentally and physically.
Also Read: Cardio Or Weightlifting: Expert Explains Which Is Better For Weight Loss?
Benefits Of Weightlifting For All Age Groups
Regardless of your age or fitness level, weightlifting provides a variety of health benefits, including:
- Increased muscle mass
- Improved bone health
- Enhanced mental health
- Better posture
- Improved functional strength
Bottomline
There is no right age or fitness level for the start of weightlifting. Experts suggest that you should begin at a time that feels ready for the challenge. Weightlifting is a great way to support your overall fitness. A few benefits to name include increasing strength and improving mental health. So, whether you’re a teenager looking to build athleticism or an older adult looking to maintain muscle mass and bone health, now might be the perfect time to start your weightlifting journey.
Remember that the right form is very important. We recommend that you start with something low and gradually progress. It's also advisable to see a fitness professional and train/play with heavy weights under their supervision and guidance.