Strength training and lifting weights are believed to be a valuable habit for healthy ageing — especially for women entering midlife and beyond. Resistance training helps slow down the natural loss of muscle and strength that occurs after the mid-30s and accelerates after menopause. This decline is a primary reason why older adults experience reduced mobility, greater risk of falls and fractures, and difficulty performing everyday tasks.
However, fitness coach Lauren Ohayon says she’s 48 and won’t be joining the ‘lift heavy’ trend that’s going viral on social media. Her logic? “These trends can leave us feeling more lost and more and more like we are failing. And it can make it seem like this is the superior way and everything else won’t work,” she mentioned in the caption of her recent Instagram post.
Regular weight training supports stronger muscles, healthier bones, better balance, improved metabolic health, and greater cardiovascular resilience. However, while the benefits are substantial, heavy lifting also comes with essential cautions that women should be aware of.
According to Dr Supriya Patil, Consultant Physiotherapist, Jaslok Hospital, a growing body of evidence shows that lifting very heavy loads – particularly exercises like deadlifts and squats – can significantly increase pressure inside the abdomen.
“For some women, especially those who have given birth, are older, or have weaker pelvic-floor muscles, this pressure may contribute to problems such as urinary leakage or pelvic heaviness. These issues are common but often unspoken, and many women do not realise that their workouts could be adding strain,” she told indianexpress.com.
Regular weight training supports stronger muscles (Source: Freepik)
Additionally, age-related changes, such as lower grip strength, reduced endurance, and slower recovery, mean that older women may not tolerate the same weights or training volume they handled in their younger years. “Repetitive heavy lifting over long periods can also increase the risk of joint pain, back strain and other musculoskeletal stress, particularly when done with poor technique or inadequate rest,” she added.
For women who want to take advantage of strength training while staying safe, Dr Shreyas Katharani, Head Physiotherapist at Jaslok Hospital, recommended a practical approach: “Women with a history of back pain, bone-density issues, childbirth-related changes or any existing injuries should take extra care and seek guidance from trained professionals,” added Dr Katharani.
Heavy lifting, when approached with awareness, is not inherently risky for women. In fact, it can be transformative — building strength, confidence and independence at any age. Both experts reiterated that the key is mindful training that respects the body’s changing needs. With proper technique, gradual progression and attention to overall well-being, heavy lifting can remain both safe and highly beneficial for women across generations.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
