Women who lift weights, 5 reasons why strength training can’t be compromised

There is a misconception that lifting weights is associated with men, that it is hardcore and manly, while women’s workouts are usually limited to ‘light’ exercises like yoga or Pilates, or focused on burning fat and doing cardio. Although there is nothing wrong with this, it is wrong to think that strength training is exclusively for men and is only for increasing muscle mass.

Experts have repeatedly stressed the importance of strength training for women. It’s not just about looking attractive; Strength training supports many important bodily functions and also helps combat various lifestyle related diseases.

HT Lifestyle connected with Kushal Pal Singh, fitness and performance expert, Any Time Fitness India, who emphasized that the narrative that ‘weights are best left to men’ is outdated and in fact, strength training is essential for women’s health as it supports long-term health. He emphasizes one profound benefit, “Strength training builds flexibility in ways that no other form of exercise can.”

1. Builds real and functional strength

The first benefit is that strength training improves functional strength. What is functional power? This is the type of strength you need to perform everyday activities, whether it’s carrying groceries or getting up from a chair. The fitness expert noted that training leads to improvements in functional strength, which increases the efficiency of joints and movement while reducing fatigue.

2. Supports Hormonal and Metabolic Health

Apart from physical strength, physiological systems are also expected to improve. Explaining the impact on hormonal and metabolic health, the instructor reminded that muscle tissue plays an important role in regulating metabolism. For those unaware, metabolism is the internal process of converting food and drinks into energy as well as burning calories.

Women’s physiology varies, and accordingly, muscle mass varies along with their reproductive health. Kushal elaborates, “As women age, especially after their thirties, muscle mass naturally decreases. Strength training helps preserve lean muscle mass, which keeps the metabolism active and supports better blood sugar control.”

They identified two types of women who might benefit most from strength training: women with PCOS or insulin resistance.

It is especially beneficial for women struggling with conditions like PCOS or insulin resistance.

3. Protects bone density

Women have an inherent tendency to suffer from certain diseases. The performance expert cited osteoporosis as one of them, especially after menopause. But strength training acts as a ‘protective buffer’. How? “Weight-bearing exercises stimulate bone growth and slow mineral loss,” he explains.

4. Enhances body composition instead of making you heavy

A big fear that keeps women away from strength training is that excessive muscle gain can make them look bulky. But the truth is far from this.

Kushal debunks the misconception, saying, “Women do not produce enough testosterone to easily ‘bulk up’. Strength training improves muscle tone, reduces fat percentage and creates a stronger, stronger body.”

You may have a toned, toned body as your fitness goal. Strength training supports this goal because it helps you achieve a toned, balanced body.

5. Improves mental flexibility and self-confidence

The last reason is better mentality. Strength training is empowering. “Strength training teaches discipline, patience and self-confidence. It reduces stress, improves mood and creates a sense of capability that extends beyond the gym,” Kushal said. This means that a psychological change occurs when a woman weighs more than she thought. Misconceptions may be holding her back, but once she does, her daily functioning improves, along with improved mental flexibility.