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

Actress Shweta Kawaatra, now 50, is sharing her experience with weight training during menopause. She posted on Instagram that she can still out squat her teenage self — albeit with a bit more coffee. Menopause brings significant hormonal changes, including a drop in estrogen, which plays a crucial role in maintaining bone density, muscle mass, and metabolic health.

Weight training can help address these changes naturally. Dr. Richa Bharadwaj, an obstetrician and gynaecologist, explained that while weight training cannot replace estrogen, it aids the body in adjusting to its decline. The strength training boosts insulin sensitivity, promotes better fat distribution, and maintains lean muscle mass—all influenced by hormonal changes.

Dr. Sarang Deshpande, an orthopaedic surgeon, added that bones respond to weight-bearing exercises, stimulating bone-forming cells and slowing bone loss. This is particularly important during menopause when the risk of osteoporosis rises. Regular strength training can significantly reduce the risk of fractures and other long-term bone problems.

Muscle mass naturally decreases with age, but strength training helps preserve and even build lean muscle, supporting metabolism and weight management. It also improves joint health, reducing strain and discomfort. Dr. Deshpande highlighted that strength training releases endorphins, which improve mood and reduce anxiety, and helps with better sleep and increased confidence.

Avoiding strength training can lead to bone loss, muscle weakness, metabolic slowdown, weight gain, and reduced mobility. To start, even two to three sessions a week with basic resistance exercises can make a difference. The key is consistency, focusing on building strength steadily while listening to the body.