Many women hesitate to engage in strength training, fearing they will become "overly muscular". However, unlike men, women's bodies do not easily build large muscle mass due to lower testosterone levels. Even with high-intensity training and strict diets, women struggle to develop bulky muscles like men. In fact, a few strength training sessions each week can help tone the body, make it lean, and improve overall physique.

Another misconception is that weightlifting is dangerous, leading many to avoid this form of exercise. In reality, with proper technique and suitable training, weightlifting helps women build muscle strength, strengthen joints, and reduce injury risk. Strength exercises also support joint stability, improve balance, and contribute to preventing osteoporosis, a common condition as the body ages.

The belief that high-intensity cardio exercises, such as running or cycling, are all that is needed for weight loss is inaccurate. Strength training builds muscle mass, which increases the body's energy expenditure, even at rest. As muscle mass increases, the body burns more calories throughout the day, supporting fat loss and long-term physique maintenance.

This approach is not optimal for developing strength or toning muscles. Women should gradually increase training intensity, lifting weights from light to heavy according to their ability, combined with appropriate rest and nutrition. Lifting sufficiently heavy weights helps the body become more toned, lean, and improves posture.

In reality, strength training offers benefits at all ages. For women over 40, these exercises help maintain muscle mass, increase bone density, improve balance, and reduce the risk of falls or muscle loss as they age.

When exercising, women should use proper technique, listen to their bodies, and combine training with balanced nutrition, adequate rest, and sufficient sleep. It is important to use appropriate attire and equipment, gradually increase intensity to limit injuries, consult experts when necessary, and avoid overexertion.

Le Nguyen (According to Times of India)