Aap To Coach Ho…” – The Myth That Only Coaches Can Lift Weights

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“Aap To Coach Ho…” – The Myth That Only Coaches Can Lift Weights

By Captain Sarita Rajput, Fittr Coach

Introduction: Let’s Talk About That Excuse

A few days ago, I was talking to one of my amazing mentees—a bright, determined woman with incredible potential. I told her,
“You should start lifting weights. Just 3 times a week. It’s manageable.”

She looked at me and replied,
“But you’re a coach. You have to do it. You live for it.”

There it was again—the familiar assumption.
That coaches are somehow born with superpowers: boundless energy, zero pain, unlimited time, and titanium joints.

Let’s set the record straight:
I started lifting weights after I turned 40.
Yes, AFTER 40—while managing a family, career, health issues, and hormonal changes.
If I can do it, you can too.

Why This Myth Needs to Die

Saying “Aap to coach ho…” creates a mental barrier. It subtly convinces you that strength training isn’t for you unless you’re a professional.
That’s not true.

Strength Training Isn’t a Profession. It’s a Lifestyle.

I didn’t become strong because I’m a coach.
I became a coach because strength training transformed me—physically, mentally, emotionally.

You don’t have to be a fitness professional to pick up a dumbbell.
You just need to make the decision to start.

The Benefits of Lifting Weights – Especially for Women Over 40

Midlife comes with challenges—declining muscle mass, weaker bones, slower metabolism, hormone fluctuations.
And lifting weights is your most powerful tool to fight back.

1. Stronger Bones

Weight-bearing exercises improve bone density and reduce the risk of osteoporosis and fractures.

2. Improved Metabolism

Muscle tissue burns more calories—even when you’re resting. Building muscle helps manage weight more effectively.

3. Better Hormonal Balance

Strength training supports hormonal health, which is crucial during perimenopause and menopause.

4. Enhanced Mood and Confidence

Regular lifting boosts endorphins, reduces anxiety, and enhances self-esteem.

5. Better Sleep Quality

Resistance training is proven to improve both the quality and duration of sleep.

Real Talk: What’s Stopping You?

Here’s what I often hear from women:

“I don’t want to look bulky.”
You won’t. Women don’t produce enough testosterone to build large muscles easily. What you will look like is toned and strong.
“I’m too old to start.”
No, you’re not. I started in my 40s. Many of my clients start in their 50s. It’s never too late.
“I don’t have time.”
You don’t need hours. 3 sessions of 45 minutes each week are enough to make a massive difference.
“I have joint pain.”
With proper guidance and form, strength training reduces joint pain by strengthening surrounding muscles.

How to Get Started: No Gym? No Problem!

Beginner’s Plan for Women Over 40

Frequency: 3x/week
Time: 30–45 minutes per session
Equipment: Bodyweight, resistance bands, or light dumbbells

Sample Exercises:

Squats (for legs & glutes)
Wall Push-Ups or Incline Push-Ups (for chest & arms)
Seated Rows with bands (for back)
Standing Overhead Press (shoulders)
Bird-Dog or Glute Bridge (core & lower back)

Always start with warm-ups and end with cool-down stretches.
And remember: Form > Weight.

FAQs About Strength Training for Women Over 40

Q1. Will I become too muscular or look manly?

No. Women naturally have lower levels of testosterone. Lifting weights will make you look lean, toned, and strong—not bulky.

Q2. Is it safe to start weight training during menopause?

Yes. In fact, strength training helps manage symptoms of menopause by improving bone health, metabolism, and mood.

Q3. Can I do strength training at home?

Absolutely. You can use bodyweight, resistance bands, or dumbbells. You don’t need a gym to build strength.

Q4. How long will it take to see results?

Within 4–6 weeks, you’ll start noticing increased energy, better sleep, and changes in your strength. Physical transformation follows with consistency.

Q5. Should I lift weights if I have arthritis or joint pain?

Yes—but under guidance. Strength training can help reduce pain by supporting your joints, but start slow and always use proper form.

Final Thoughts: Strength Isn’t Just for Coaches – It’s for YOU

Being a coach doesn’t make strength training easier.
I have days when I’m tired, moody, or overwhelmed—just like you.
But I show up, because I know what’s waiting on the other side:
Strength, clarity, resilience.

So stop saying “Aap to coach ho…” and start saying:
“Aap to strong ho!”