Weightlifting is increasingly recognized as a gamechanger for women’s health. Dr. Yokesh Arul, MD, highlighted that while traditional beliefs once discouraged women from lifting weights, this mindset is shifting. He emphasizes that women should start weight training as soon as possible, as the earlier they begin, the greater the health benefits.
Benefits of Lifting Weights for Women
Weightlifting provides numerous health benefits, particularly for women, by enhancing bone density, preventing chronic diseases, supporting hormonal balance, and aiding weight management. According to Dr. Arul, incorporating strength training into a fitness routine can significantly reduce the risk of conditions such as diabetes, hypertension, and osteoporosis.
Improved Bone Density and Osteoporosis Prevention
One of the key benefits of weightlifting is its role in bone health. Osteoporosis, a condition that causes bones to weaken and become more susceptible to fractures, is a major concern for women, especially as they age. Weightlifting stimulates bone remodelling and growth by exerting mechanical stress on bones, encouraging them to become stronger and denser. This helps reduce the risk of osteoporosis and fractures, making strength training an essential component of long-term bone health management.
Weightlifting for PCOS Management and Fat Loss
Weightlifting, combined with proper nutrition, can help women reduce body fat and achieve a leaner physique. This is particularly important because obesity is linked to polycystic ovarian syndrome (PCOS), one of the most common hormonal disorders in women of reproductive age. Dr. explains that excess fat cells can convert androgens into estrogen, leading to hormonal imbalances and irregular menstrual cycles. By engaging in weightlifting, women can effectively manage body fat levels, improve insulin sensitivity, and regulate their menstrual cycles, reducing the symptoms associated with PCOS.
Hormonal Balance in Female Athletes
In addition to managing PCOS, weightlifting plays an important role in regulating hormonal balance, particularly for female athletes, runners, and ballet dancers. High levels of physical stress can lead to elevated corticotropin-releasing hormone (CRH) levels, which in turn inhibit gonadotropin-releasing hormone (GnRH)—a hormone essential for reproductive health. This can result in amenorrhoea (absence of menstrual periods), affecting overall well-being. Incorporating moderate strength training can help maintain hormonal stability and prevent disruptions in the menstrual cycle.
Best Time to Lift Weights
According to Dr., the ideal time for women to lift weights varies based on individual preferences, energy levels, and hormonal fluctuations. However, some general guidelines can help maximize performance and benefits:
- Morning Workouts: Ideal for those looking to build a consistent routine and boost metabolism throughout the day. Exercising in the morning can also enhance mood and productivity.
- Afternoon/Evening Workouts: Strength levels are typically higher in the later part of the day due to increased body temperature and optimized muscle function. This makes afternoon or evening sessions ideal for lifting heavier weights and maximizing muscle performance.
Precautions for Weightlifting During Menstruation
Lifting weights is generally safe during menstruation, but women should take certain precautions to ensure comfort and avoid excessive strain:
- Listen to Your Body: If experiencing fatigue or cramps, it is advisable to adjust the intensity or duration of workouts.
- Avoid Heavy Core Exercises: Movements like heavy squats and deadlifts may worsen menstrual cramps and cause discomfort.
- Wear Comfortable Clothing: Opt for breathable, moisture-wicking fabrics to stay cool and comfortable during workouts.
- Prioritize Recovery: Getting adequate rest, engaging in post-workout stretching, or practicing gentle yoga can help with muscle recovery and cramp relief.
Conclusion
Weightlifting is a highly beneficial exercise for women, providing both physical and hormonal benefits. It plays a crucial role in improving bone density, managing PCOS, balancing hormones, and preventing chronic diseases. Choosing the right time to lift weights and following appropriate precautions during menstruation can help women get the most out of their strength training routines while maintaining overall health and well-being.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
