The Essential Role of Strength Training for Women
Strength training is a crucial aspect of fitness that cannot be overlooked. Helna Apte, a seasoned trainer based in Goa with over 18 years of experience in lifting and strength training, emphasizes the significance of this practice. She notes, “I design my clients’ workout programs to include 75% strength training, utilizing progressive overload to aid them in building lean muscle, enhancing posture, and improving metabolic health. For women, engaging in strength training is absolutely essential.”
The Impact of Strength Training on Women Over 40
Helna further reveals that muscle loss accelerates after the age of 40, leading to decreased bone density and hormonal fluctuations that complicate fat loss and recovery. Remarkably, approximately 40% of her clients are dealing with perimenopausal or menopausal issues, as well as conditions such as PCOS, hypothyroidism, and postpartum recovery. “Strength training has empowered them to regain their strength, shape their bodies, and significantly alleviate symptoms like fatigue, joint pain, and a sluggish metabolism. It has proven to be transformative for postpartum women, enabling them to rebuild their bodies and combat postpartum depression,” she explains.
Mental Resilience Through Weight Lifting
Beyond its physical advantages, strength training fosters mental resilience, boosts confidence, and cultivates self-discipline. Women who once felt hesitant about lifting weights now experience a profound sense of empowerment, feeling strong and in control of their bodies.
Women in Training: Focus and Dedication
When asked about the focus levels between the sexes in training, Helna asserts that elite female athletes are just as capable as their male counterparts—often exhibiting even greater dedication. “Yet for beginners, many women approach training with caution,” she notes. Helna advises, “In the early weeks, it’s vital to avoid overwhelming them. Building confidence gradually is essential. The focus should be on making the experience enjoyable, as this will ensure a smooth transition into more advanced training.”
