Weightlifting is increasingly being recognized as a transformative practice for women’s health globally. Dr. Yokesh Arul, a medical professional, pointed out that historically, women were often discouraged from engaging in weightlifting due to societal norms, but this mindset is shifting.
So, when is the ideal time for women to begin weightlifting? “Now. The sooner you start, the greater the benefits for your health,” Dr. Arul emphasizes.
Advantages of Weightlifting
Dr. Arul explains that engaging in weightlifting can significantly reduce the risk of chronic illnesses such as diabetes, hypertension, and osteoporosis. “Weightlifting enhances bone density and minimizes the risk of osteoporosis, a condition that causes bones to weaken and become more vulnerable to fractures. The mechanical stress applied to bones during weightlifting encourages bone remodeling and growth, resulting in stronger, healthier bones,” he states.
Additionally, Dr. Arul mentions that when combined with a balanced diet, weightlifting can assist women in reducing body fat and achieving a more toned physique. Since obesity can be associated with polycystic ovarian syndrome (PCOS)—a common disorder among women of reproductive age—weightlifting can be instrumental in managing this condition.
“Women with obesity may face irregular menstrual cycles because excess fat cells convert androgens into estrogen. This leads to reduced levels of sex hormone-binding globulin, which is necessary for converting excess androgen to estrone,” he explains.
Dr. Arul also notes that female athletes, including runners and ballet dancers, may experience heightened physical stress, leading to increased levels of corticotropin-releasing hormone (CRH). “This CRH can inhibit gonadotropin-releasing hormone (GnRH), potentially resulting in amenorrhea, or the absence of periods,” he adds.
Start your weightlifting journey today. (Source: Freepik)
Optimal Times for Weightlifting
Dr. Arul suggests that the best time for women to lift weights may vary depending on personal preferences, energy levels, and hormonal changes. Generally, morning workouts are beneficial for maintaining consistency and boosting metabolism throughout the day, whereas afternoon or evening sessions may yield improved strength owing to elevated body temperatures and enhanced muscle function.
Considerations for Weightlifting During Menstruation
1. Listen to your body: Weightlifting is typically safe during menstruation. If you experience fatigue or cramps, consider scaling back the intensity or duration of your workout.
2. Avoid heavy core exercises if you have cramps: Avoid high-intensity movements like heavy squats or deadlifts that may exacerbate discomfort.
3. Opt for comfortable clothing: Choose breathable fabrics to ensure your comfort during workouts.
4. Emphasize recovery: Prioritize adequate rest and incorporate post-workout stretching or yoga to relieve tension and aid muscle recovery.
