For Women, Health Is a Heavy Lift

Before Dr. Manisha Deka, a specialist in internal medicine in India, became pregnant at the age of 38, her understanding of weightlifting was minimal.

Though she was active in practices like yoga, treadmill running, and Zumba, these were exercises commonly associated with women at the time.

However, after experiencing complications during her pregnancy that required bed rest, her leg muscles weakened significantly.

"Post-delivery, I realized I had lost all strength in my legs. Standing up, walking, or climbing stairs became a challenge," Deka said. This experience led her to turn to strength training, using weights to rebuild her muscles.

Importance of Strength Training

Health experts increasingly recognize strength training as essential for overall health, particularly for women.

Building muscle promotes glucose uptake from the bloodstream, helping combat insulin resistance—a key factor in conditions like diabetes and Polycystic Ovarian Syndrome (PCOS).

PCOS often leads to symptoms such as acne, hair loss, and fertility issues.

Strength training also has numerous benefits for post-menopausal women, including increased bone density, reduced risk of chronic illnesses, improved longevity, and prolonged independence.

For those with conditions such as fibromyalgia, it has been shown to alleviate chronic pain, contributing to better overall well-being.

For Dr. Deka, the benefits extended beyond regaining mobility.

She became capable of lifting heavy objects without assistance, noticed her injuries healing faster, and experienced less joint pain.

Today, at the age of 50, she competes in state-level weightlifting competitions.

Challenges to Strength Training in India

Despite strength training gaining popularity in many parts of the world, it remains underutilized in India, particularly among women.

Compared to the 27% of U.S. adult women engaged in weight training in 2020, only 3% of Indian women participated in any form of physical activity, according to the Indian Council of Medical Research.

Dr. Deka cites misinformation as one of the main obstacles. “Many people in India equate weightlifting with excessive muscle growth, akin to bodybuilders,” she explained.

Myths around steroids, protein powders, and the supposed dangers of strength training fuel biases—some of which even health professionals perpetuate.

"Many doctors here discourage women from engaging in strength training, warning it could lead to injuries or poor health outcomes," she added.

However, experts like Dr. Mohammad Aslam Ali clarify that women’s hormonal profiles naturally limit excessive muscle growth, resulting in a leaner, toned physique rather than a “bulked-up” appearance.

Social and Environmental Barriers

Cultural and logistical factors add to the reluctance. Mixed-gender gyms, for instance, are often unappealing to Indian women because of concerns about ridicule or harassment.

"Even public spaces like parks aren't always safe or welcoming for women exercising," Deka noted, recalling her experience during COVID-19 lockdowns where she faced unwanted attention from men while trying to work out in a park.

Access to professional guidance is essential for safe and effective strength training but is often restricted by the high costs of gym memberships, making it unaffordable for many.

Additionally, Indian women often shoulder the bulk of family and household responsibilities, leaving little time for exercise.

Dr. Radhikaa Sharma, who has pursued strength training since medical school, emphasized the role of time management in prioritizing physical fitness.

“To incorporate strength training, women need not just gym time but also adequate periods for rest and proper nutrition—both essential for muscle development,” she explained.

Dr. Deka also highlighted the guilt many Indian women feel about self-care, conditioned to prioritize others’ needs over their own.

"After my son was born, I felt guilty leaving him to exercise," she admitted. “But reframing it as exercising for his benefit, to ensure he had a healthy mother, helped me overcome that guilt.”

Overcoming Myths and Misconceptions

Convincing women to take up strength training remains a challenge. Dr. Ali noted a widespread belief that one has to be exceptionally fit just to start, but he debunked this misconception.

"Strength training is accessible to everyone, even those managing chronic illnesses or using oxygen support," he explained.

When done under proper guidance, weightlifting can prevent muscle loss associated with chronic conditions like heart failure, liver disease, or respiratory disorders, significantly improving long-term outcomes in conjunction with medications.

Additionally, it can be safely performed during uncomplicated pregnancies to improve recovery and response to treatments like surgery or cancer therapy.

Changing the Narrative

To help Indian women overcome these barriers, a cultural shift is necessary. According to Dr. Ali, doctors and health professionals must be better educated about the benefits of weightlifting and convey accurate information to their patients.

Meanwhile, gyms need to focus on marketing strength training as a wellness tool for anyone, regardless of their fitness level, rather than portraying it solely as an activity for bodybuilders.

For women hesitant to join a gym, strength training can begin at home. Everyday objects, such as water bottles, can serve as weights for simple exercises like bicep curls or shoulder presses, providing an easy starting point for increasing muscle mass.

Building Health and Independence

Strength training is more than just a passing trend; it’s an essential means of improving women’s health and independence throughout their lives.

By fostering muscular strength, it helps combat metabolic disorders, slows the effects of aging, and builds resilience.

India still faces significant roadblocks, from cultural myths to limited access.

But through challenging these misconceptions and ensuring supportive environments, more women can discover the empowering benefits of strength training—and regain independence.

As Dr. Deka’s story shows, it’s never too late to start. Whether for better health or greater confidence, strength training is an investment in oneself that always pays off.

Source: decoder

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.