Women’s Wellness Series - Your First Rep to Confidence- Part 1
- Harinath K
- Aug 9
- 3 min read
Updated: Aug 9
Harinath
Fitness Enthusiast
Featuring: -
Heena Khan Co - Founder of NIFS
(Instagram, 9137193765)
Certified Personal Trainer and Certified Nutritionist (6 years)
Why Strength Training Matters for Women
When it comes to fitness, women often face unique challenges—fluctuating hormones, busy family and work schedules, and the pressures of balancing multiple roles. Our society’s very own Heena Khan, Personal trainer With 6 years expertise in strength training and functional training, has been training women from all walks of life, and she firmly believes that strength training is not just important for women—it’s essential.
Strength training isn’t just for muscles — it’s for your hormones, your bones, and your confidence.” – Heena Khan
Why Women Need It More Than Men
Heena explains that women’s bodies go through unique hormonal fluctuations due to menstrual cycles, pregnancy, postpartum changes, and menopause. Add to that the daily physical and mental demands of office work, household responsibilities, and childcare, and it becomes clear why women need a solid foundation of strength.
“Strength training helps you meet these challenges with energy and resilience,” she says. “It builds muscular strength, supports cardiovascular endurance, boosts metabolism, balances hormones, and helps maintain ideal body composition—while giving you the physical ability for everyday tasks.”
“The more muscle you build, the more fat you burn — even while resting.”
Health Benefits Beyond the Gym
Strength training for women isn’t just about appearance—it’s about long-term health:
Improved bone density – crucial for preventing osteoporosis.
Better hormone balance – aiding in the management of conditions like PCOS and PCOD.
Metabolic boost – helping maintain a healthy weight.
Increased daily activity strength – whether it’s carrying groceries, chasing after children, or simply feeling energetic throughout the day.”
Life Stage Advantages
Heena highlights how strength training supports women through different life phases:
Teen Years – Encourages height growth, improves muscular strength, boosts hormone secretion, and improves blood flow, aiding in healthy menstrual cycles.
Before Marriage – Balances key hormones like estrogen and thyroid hormones (T3, T4), helps manage PCOS/PCOD, supports healthy hair and skin, and promotes ideal body composition.
Pregnancy Preparation – Improves hormone balance and addresses PCOS/PCOD issues that often affect conception.
Post-35 & Menopause – After the age of 35, women lose about 1% of natural hormone production each year. Strength training helps stimulate hormone production, maintain muscle mass, and improve overall vitality.
“Ladies, weights are your best anti-aging tool.”
Myths & Misconceptions Busted
1. “Lifting weights will make me bulky.”
Absolutely not, says Heena. “Strength training tones the body, reduces fat, and builds lean muscle. Bulk comes only if you eat in a calorie surplus—otherwise, you’ll just get stronger and leaner.”
2. “Women need a different workout than men.”
For general fitness, the answer is no. “Training is based on genetics, not gender. The basic principles are the same,” she explains.
3. “Women don’t need much protein.”
Wrong again. Protein is fuel for your muscles. Heena recommends 1g of protein per kg of body weight as a minimum, and up to 2g per kg for those training intensely.
4. “Supplements are a must.”
Not always. “If you’re meeting your nutritional needs through food, you don’t need supplements. They’re only necessary when your diet falls short.”
Hormonal Balance & Mood
Beyond physical benefits, Heena stresses that strength training supports mental and emotional health.“Resistance training improves internal health by stimulating the right hormone secretion and sending correct signals to the brain. This helps manage mood swings, stress, and overall mental well-being.”
A Call to Action
Strength training is not just about shaping the body—it’s about shaping a healthier, stronger, and more confident life. As Heena says, “Start small, stay consistent, and remember—it’s never too late to start.”
Beginner’s Guide to Strength Training for Women
(With Coach Heena Khan, Certified Personal Trainer & Nutritionist)
1. Start with the Basics
Frequency: 3 sessions per week for beginners.
Duration: 45- 60 minutes per session.
Goal: Learn correct form before adding heavier weights.
2. Key Exercises to Include (Full-body approach)
Squats – Lower body strength & core stability
Push-ups – Upper body strength
Deadlifts – Glutes, hamstrings & posture
Rows – Back & biceps
Planks – Core & spine support
3. Warm-Up & Cool Down
5–10 min dynamic warm-up before lifting
Light stretches post-workout to aid recovery
4. Rest & Recovery
Don’t train the same muscle group two days in a row.
Prioritize 7–8 hours of sleep for muscle repair.
5. Nutrition Basics
Protein: 1–2g per kg of body weight daily
Hydrate well — aim for 2–3 liters of water
Eat balanced meals with protein, carbs, and healthy fats
This article is part of our ongoing EI Outlook Women’s Wellness series. Stay tuned for more in Part 2, where we explore real-life transformation stories from our very own community members.
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