How lifting weights can protect women from osteoporosis and PCOS

For too long, a stubborn myth has suggested that lifting weights is a "macho" pursuit, leaving women to stick to cardio or Pilates. However, fitness experts are now dismantling this outdated narrative, insisting that strength training is a cornerstone of female longevity.

Kushal Pal Singh, a performance expert at Anytime Fitness India, argues that the idea of weights being for men only is ancient history. Instead, he highlights that “strength training builds resilience in ways no other form of exercise can.”

Beyond simply "looking buff," lifting weights serves as a vital medical buffer. As women age, particularly after thirty, muscle mass naturally dips.

Resistance training counters this by firing up the metabolism and aiding blood sugar control—a godsend for those managing PCOS or insulin resistance.

Crucially, it protects bone density, offering a shield against osteoporosis after menopause. As Singh explains, “Weight-bearing exercises stimulate bone growth and slow down mineral loss.”

One major hurdle is the fear of "bulking up." Singh debunks this, noting that women lack the testosterone levels to grow excessively large muscle easily.

Instead, weights create a firm, toned physique. The benefits even extend to the mind. Conquering a heavy lift fosters a psychological shift, building discipline and self-belief.

For the best results, experts suggest two to three structured sessions a week, focusing on progressive overload. It isn’t just about the gym; it’s about gaining the functional power to navigate daily life with ease and confidence.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.