As a fitness expert and a woman, I’m constantly asked by other women as to what is the “age” by which women should lift weights. My answer to all of them is, the best time to plant a tree would have been 20 years ago! However, the next best time is, NOW.
At an age where women are asking and are empowered in all areas, from work, to social to domestic to political why should the gym be far behind? Why is lifting weights or building physical strength to be more of what men do and women should do Zumba and yoga/ Pilates?
The truth is that strength training or building muscle is integral to everyone’s well-being. Not only will you be able to maintain your lean (muscle) mass as you age, you will prevent further deterioration that is associated with aging. Strength is important to maintain joint integrity and lack of it leads to injuries, aches and pains and weakness. Gravity will win if you don’t fight your daily battles with them, leading to poor form and posture.
Reduced muscle mass means a lower BMR (basal metabolic rate) so you will need to consume less energy and since that seldom happens, you gain weight around the “middle age” period. Strength training is your best hedge against age related loss of muscle mass. Lifting weights will help build bone density and prevent early onset of osteoporosis, retard and even reverse it. Research shows that there is an increase in mortality levels post a fall in the elderly. This alone makes strength training a no brainer for all age groups, and even more so for the “elderly”. Weight training helps control your sugar levels and blood pressure. It improves heart health. Mentally too, it helps to destress, increases your cognitive abilities and protects you from dementia and other such brain related disorders. Women think that walking and yoga are sufficient and more so it’s the activity of choice as you get older. While walking and yoga are great activities it’s not sufficient to address muscle loss associated with aging and hence the need to supplement above activities with some form or resistance or weight training.
To get started on the process, it is not that complicated. You would be best advised to perform it under supervision before you attempt to do it yourself. Master the basics in terms of form and technique before doing so. Perhaps that is the reason that most people, and women in particular, shy away from going to the gym. It’s intimidating!!
Just as women are empowering themselves fiscally, why should physically be far behind? Invest in your strength the same way you do your finances. Return on investment on this is guaranteed. Build your strength “corpus” so that when you retire you will have the money and the health and fitness to enjoy it. Else you will be using your corpus to pay doctors and physical therapists and hospital bills. Start early and you will have the freedom to do what you want in terms of movement in your latter stages of life.
Strength is freedom and freedom means being strong!
And it is said, “Strong women build each other up instead of tearing them down”.
So be strong and stay strong!
As written by Vinata Shetty, Trainer & Fitness Expert
