Shweta Kawaatra on why weight training is a ‘game-changer’ in menopause: ‘Can still squat out my teenage self’

Actress Shweta Kawaatra, now 50, shared on Instagram how weight training has proven to be a "game-changer" for her during menopause. She confidently stated that she can still squat out her teenage self, even if she needs a bit more coffee first.

Weight training proves beneficial for bone health, muscle strength, joint health, and mood and cognitive health, according to Dr Richa Bharadwaj, a consultant obstetrician and gynaecologist. Menopause brings about significant hormonal changes, particularly a decrease in estrogen, which is crucial for maintaining bone density, muscle mass, and metabolic health. Weight training aids in addressing these changes naturally.

Dr Bharadwaj explained that strength training bolsters insulin sensitivity, promotes better fat distribution, and helps maintain lean muscle mass, all of which are influenced by hormonal changes. It enables the body to function more efficiently despite lower estrogen levels.

Dr Sarang Deshpande, a consultant orthopaedic surgeon, emphasized that bones respond to load. Resistance or weight-bearing exercises stimulate bone-forming cells, which helps slow down bone loss, particularly vital after menopause when the risk of osteoporosis rises. Regular strength training can significantly reduce the chances of fractures and long-term bone issues.

Strength training also helps preserve and build lean muscle, which keeps metabolism more active, supporting better weight management and controlling blood sugar levels. Dr Deshpande noted that this is especially important during menopause when metabolic slowdown can occur.

Improved muscle strength enhances joint support, reducing strain and discomfort. Moreover, better balance and coordination lower the risk of falls, a key concern during menopause when hormonal and physical changes are occurring. Strength training also releases endorphins, improving mood, reducing anxiety, and boosting confidence. Many individuals report better sleep and overall well-being as they feel stronger and more in control of their bodies.

On the other hand, avoiding strength training during menopause can lead to accelerated bone loss, muscle weakness, metabolic slowdown, weight gain, reduced mobility, joint discomfort, and a higher risk of falls or fractures. Even regular activities may become physically challenging over time.

Dr Deshpande advised starting small and staying consistent, recommending two to three sessions a week with basic resistance exercises. The focus should be on building strength steadily while listening to one's body rather than intense workouts.