Weightlifting has long been misunderstood when it comes to women’s fitness. For years, women were discouraged from lifting weights due to traditional beliefs, but experts now recognize its transformative benefits. Dr. Yokesh Arul, MD in medicine, highlights that strength training is not just safe for women—it’s essential for their long-term health.

When Should Women Start Lifting Weights?

Dr. Arul’s advice is simple: start now. The earlier women begin weightlifting, the better their health outcomes will be. Strength training isn’t just about building muscle; it plays a crucial role in preventing chronic diseases and improving overall well-being.

Benefits of Weightlifting for Women

1. Stronger Bones and Reduced Risk of Osteoporosis

One of the most significant benefits of weightlifting is its impact on bone density. Weightlifting stimulates bone remodeling, which helps strengthen bones and reduces the risk of osteoporosis. This is particularly important as women are more prone to bone loss with age.

2. Prevention of Chronic Conditions

Weightlifting has been linked to a lower risk of conditions like diabetes, hypertension, and heart disease. Regular strength training improves insulin sensitivity, promotes cardiovascular health, and helps maintain a healthy metabolism.

3. Better Weight Management and PCOS Prevention

Weightlifting helps reduce body fat and maintain a leaner physique. Since obesity is a risk factor for polycystic ovarian syndrome (PCOS), strength training can be a powerful tool in managing hormonal balance. Excess fat cells contribute to estrogen imbalance, which affects menstrual health. By staying active and lifting weights, women can reduce these risks.

4. Improved Hormonal Balance

Female athletes, runners, and even ballet dancers experience high levels of physical stress, which can lead to amenorrhea (absence of periods). This happens due to elevated corticotropin-releasing hormone (CRH), which inhibits the body’s natural hormonal cycles. Weightlifting, when combined with proper nutrition and recovery, can help regulate hormonal balance.

Best Time for Women to Lift Weights

The best time to lift weights varies from person to person, but here are some general recommendations:

• Morning Workouts: Great for consistency and boosting metabolism throughout the day.

• Afternoon/Evening Workouts: Strength levels tend to be higher due to increased body temperature and optimized muscle function.

Precautions When Lifting Weights During Periods

Weightlifting is generally safe during menstruation, but women should listen to their bodies. Here are some precautions to keep in mind:

1. Adjust Intensity: If you feel fatigued or experience cramps, reduce the weight or modify your workout.

2. Stay Hydrated: Dehydration can make cramps worse, so drink plenty of water.

3. Focus on Form: Avoid overexertion and prioritize proper technique to prevent injury.

Final Thoughts

Weightlifting isn’t just for aesthetics—it’s a powerful tool for improving women’s overall health. From stronger bones to hormonal balance, lifting weights can help women lead healthier, more active lives. No matter your age or fitness level, the best time to start is now.