Debina Bonnerjee says women must do weight training; but should they?

Debina Bonnerjee has been prioritising her fitness these days. The mother of two, who has been regularly working out in the gym, took to Instagram Stories to share that weight training is a must for women. “Weight training for women [helps] builds muscle mass, strengthens bones, and boosts metabolism, contributing to overall health and reducing the risk of osteoporosis and injury,” she wrote.

Adding, Bonnerjee noted that it also promotes body confidence and empowerment by challenging traditional gender stereotypes and promoting strength and athleticism.

As such, let’s understand why weight training is essential for women.

Historically, women did not indulge in weight training, fearing they would develop bulky muscles or risk injury. However, fitness expert Garima Goyal said that modern fitness science has debunked these myths, highlighting the importance of resistance training for women of all ages and fitness levels.

Weight training helps women develop lean muscle, which not only improves physical appearance but also enhances functional strength, Goyal mentioned. “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,” said Goyal.

Debina Bonnerjee inspires us with strength training (Source: Debina Bonnerjee/Instagram Stories)

In addition to its physical benefits, weight training 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 often overlooked benefit 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.

How often should women weight train?

Women should aim to incorporate weight training into their fitness routine at least 2-3 times per week. Goyal said that this frequency allows for sufficient stimulus to promote muscle growth, strength gains, and other physiological adaptations. “However, the exact frequency may vary depending on individual goals, fitness level, and schedule constraints. Some women may benefit from more frequent weight training sessions, while others may prefer a less intensive approach,” said Goyal.

Ultimately, it’s essential to listen to your body, progress gradually, and adjust your training frequency based on your unique needs and preferences.

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.