Last Updated:
Regular gym training can play a critical role in helping women avoid age-related body constraints by strengthening their bone density and muscle power.
Strength training impacts the overall health of women.
With age, many women in India experience challenges related to declining bone density and muscle strength that may pose an obstacle to their daily activities and cause harm to their bodies. In a busy world and with compromised lifestyles, women often sacrifice their health by not maintaining a balanced diet and rarely considering the importance of strength training at the gym. But everyone needs to strength train regularly to manage the body constraints and fatigue that inevitably come with age.
Here are some of the key strength training exercises that significantly influence our bone and muscle health.
Pilates
Pilates promotes strength training through control and stability. This joint-friendly exercise is often adapted as a mode of rehabilitation and even as a complementary move to other training exercises. It helps build core strength, posture awareness, flexibility and spine stability. While muscle strengthening tends to be modest with Pilates, it does refine movement patterns and corrects muscle imbalances.
Bodyweight And Callisthenics
Bodyweight training is a common practice among health-aware women, who do regular push-ups, pull-ups, squats, planks and backbone exercises to keep themselves healthy and strong. With callisthenics, you don’t even need gym equipment to undergo regular strength training, while improving your mobility and movement patterns through meaningful challenges.
Traditional Weightlifting
The traditional mode of strength training remains weightlifting, including lifting dumbbells, barbells, using machines and resistance bands. Depending on how your strength grows, you can increase the weight, volume and complexity of challenges. Weightlifting has an array of benefits, scientifically proven to support muscle hypertrophy, strength gains, improved metabolism and better bone density. Women following the right weightlifting techniques at the gym are sure to benefit from its long-lasting impact.
Hybrid Training
Many fitness coaches and gym trainers these days advise the regular trainees to adapt to hybrid training, which combines the traditional Pilates with various forms and exercises of strength training. This approach helps support core activation, alignment drills, mobility, and body stabilisation, making it safer for you to return to strength training and weightlifting since Pilates fine-tune motor control and strengthens the joints.
Delhi, India, India
October 27, 2025, 17:04 IST
