Weightlifting has long been identified with men, but the old stereotype is quickly seen disappearing now. Women are now increasingly including strength training in their workouts, and rightly so. For the unversed, weightlifting helps increase metabolism, strengthen bones, increase overall strength, and aid in the achievement of a toned, sculpted body. So when should one begin lifting weights? Well, the answer depends on several factors, including fitness level, goals, and lifestyle. Let’s explore the ideal time to begin your strength training journey.
Why Women Should Lift Weights
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Kapil Dave, Director of Sports - Sharda University - Noida, explained that before diving into the best time to start, it’s essential to understand why strength training is crucial for women. Many believe that lifting weights leads to bulky muscles, but this is a common myth. Instead, resistance training helps with:
- Proper strength training builds muscle mass, which burns more calories at rest.
- The risk of osteoporosis is decreased by weight-bearing exercises through stronger bones.
- Weightlifting has been shown to decrease stress and enhance mood through the release of endorphins.
- Daily tasks are easier with added muscular endurance and strength.
When Should Women Begin Lifting Weights?
According to Dr Dave, here are a few things to note before women should begin to lift weights:
1. At Any Age
There is no age limit for starting weightlifting. Whether you’re in your teens, 20s, 30s, or beyond, resistance training can benefit your body in numerous ways. Women in their 40s and 50s especially benefit from lifting weights as it counteracts age-related muscle loss.
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2. After Consulting a Professional
If you are new to weightlifting, seeking advice from a fitness trainer or healthcare professional is an intelligent move. A coach will create a program that suits your fitness level and objectives while guaranteeing that you have the proper form to avoid injury.
3. According to Your Fitness Objectives
For Weight Loss: Mix weightlifting with cardio training for maximum fat burning.
For Strength and Toning: Use resistance training with heavier to moderate weights and fewer repetitions.
For Bone and Joint Health: Add strength training along with mobility and flexibility exercises.
4. When You Feel Ready Mentally and Physically
If you have been exercising with bodyweight or light exercises and are ready to move on, weight training is a good option. Listen to your body and progress slowly.
5. During Different Life Stages
Post-Pregnancy: With your physician's consent, weight training restores core strength and overall fitness after giving birth.
Menopause and Beyond: Strength training fights off muscle loss and preserves hormonal equilibrium.
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How to Begin Weightlifting Safely
Here’s how you can start lifting weights mindfully and safely:
- Learn proper form before moving to heavier weights.
- Emphasise compound movements such as squats, deadlifts, and presses to exercise multiple muscle groups effectively.
- Give your muscles time to heal by including rest days and drinking plenty of water.
- Consistency brings long-term rewards, so ensure at least two to three strength training sessions each week.
Bottomline
There is no universal answer to when women should begin weightlifting. The optimal time is when you feel ready and serious about improving your health and fitness. Strength training is available to everyone, regardless of age or fitness level, to empower both body and mind. If you're not already sold on the advantages of weightlifting, experts highlight that there's no time like the present.