Copyright timesnownews
When it comes to strength training, we often think it is just limited to bodybuilders and young athletes. But the reality might be different. Strength training is equally, if not more, important for people in their 40s and 50s and especially so for women. As we age, our bodies have the tendency to go through the natural changes and muscle mass gradually declines as bone density weakens, metabolism slows and energy levels dip by large. These shifts can often lead to tiredness, lethargy, fatigue, aches and weight gain as well as reduced mobility. However, regular strength training helps in counteracting many of these age-related changes and keeps women active, independent and healthier for longer. “Strength training isn’t just for young women. It is equally important for women in their 40s-50s to improve mobility, energy, bone health, and overall well-being. Hence, women should start doing strength training without any further delay and notice the difference,” says Ms Sonia Varma, Consultant Physiotherapist at Motherhood Hospitals, Noida. As opposed to common myths, strength training isn’t just about getting bulkier. It is about exercises where muscles work against resistance and so no matter if you are lifting weight, using resistance bands or just holding up your body weight. The benefits are immense: improved bone density, increased metabolism, enhanced flexibility, and a reduced risk of osteoporosis. Regular strength training also helps in alleviating everyday life’s problems like fatigue, stress, joint stiffness and the activity level also releases endorphins naturally. For women just starting out, Sonia advises beginning with lighter weights or resistance bands and focusing on proper form. “Opt for exercises such as squats, lunges, push-ups, and rowing movements to help with everyday activities like climbing stairs, carrying groceries, or bending safely. Train at least 3-4 days per week for 45 minutes,” she adds. Mild soreness is normal, but sharp pain is a signal to stop, rest, and modify exercises as needed. Training under the guidance of a certified fitness trainer or physiotherapist is recommended to prevent injuries and ensure progress. In addition to strength training, you can also combine your routine with cardiovascular activities like walking, swimming or even cycling, along with regular stretching. All of these help in keeping your heart healthy, muscles strong and joints flexible. Small, consistent steps matter more than heavy lifting or rapid results. As Sonia concludes, “Women, don’t wait anymore, start right away and thank us later!” Strength in your 40s and 50s is not just about muscle, it’s about vitality, confidence, and living life on your terms.
