Fitness is an essential pillar for good health, and it’s not always necessary to have an elaborate and extensive routine. The smallest efforts count, whether it is taking the stairs instead of the elevator, or walking to the nearby supermarket instead of taking a cab. Ameesha Patel swears by this mindset, trying to squeeze in quick workouts despite being pressed for time. Taking to Instagram, she shared a video documenting her time in the gym training weights.
“Was pressed for time — Had to get a quick workout in. I like my workouts simple yet tough, mind over matter!!” she mentioned in the caption of her Instagram post.
Fitness expert Garima Goyal noted that weight training helps women develop lean muscle, which not only improves physical appearance but also enhances functional strength.
The benefits
“Unlike cardiovascular exercise, which primarily burns calories during the activity itself, weight training boosts metabolism long after the workout is over. This is due to the increased energy expenditure required to repair and maintain muscle tissue. As a result, regular weight training can help women achieve and maintain a healthy weight more effectively than cardio alone,” Goyal told indianexpress.com.
Osteoporosis, a condition characterised by weakened bones, is more prevalent in women, particularly post-menopause. Goyal noted that weight training plays a crucial role in maintaining bone density and reducing the risk of osteoporosis. “By subjecting bones to mechanical stress, weight-bearing exercises stimulate bone formation, helping combat age-related bone loss,” she said.
Weight training helps women develop lean muscle. (Source: AI)
Weight training also has a profound impact on mental health and well-being. Exercise, including resistance training, triggers the release of endorphins, neurotransmitters that promote feelings of happiness and euphoria. “This natural mood enhancement can help alleviate symptoms of depression, anxiety, and stress, making weight training an effective form of therapy for women seeking emotional balance and resilience,” said Goyal.
One of the most underrated benefits of weight training is its ability to improve functional fitness and enhance daily living. Many activities of daily living, such as lifting groceries and climbing stairs, require strength and muscular endurance. “By incorporating weight training into their routine, women can develop the strength and stamina needed to perform these tasks more easily and safely, said Goyal.
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What to keep in mind
The most important thing is to ensure that you are lifting with good form,” she added. “To get the most out of your routine, you must start easy and focus on simple exercises that offer maximum muscle engagement. If you focus on your form, then even simple exercises will generate results,” said the expert.
However, there is no need to work out every day to reach your health goals. “Take time off to rest and recover. Focus on your nutrition, sleep, and stress management. Together, these things help your body repair itself,” she said, adding that women should aim to incorporate weight training into their fitness routine at least 2-3 times per week. This frequency allows for sufficient stimulus to promote muscle growth, strength gains, and other physiological adaptations.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your fitness practitioner before starting any routine.