Goa is changing and how. For years, the fitness narrative for women revolved around cardio and weight loss, but times have changed. Women are now actively seeking strength, recognizing its impact on bone health, hormonal balance, and overall vitality. Strength training is no longer just a niche interest—it’s becoming a movement, empowering women to build muscle, age stronger, and take charge of their health in ways we haven’t seen before.
Goa, often seen as a wellness hub, is catching up with this global shift. More women here are lifting weights, focusing on resistance training, and moving away from outdated myths that strength training makes them bulky. It’s about functionality, longevity, and redefining what ‘fit’ means.
Strength training is non-negotiable
One of the trainers in Goa is Helna Apte who has been lifting and strength training for over 18 years. She says, “I structure my clients’ programs with 75% strength training, using progressive overload to help them build lean muscle, improve posture, and enhance metabolic health. For women, strength training is non-negotiable.”
She further explains, “After 40, muscle loss accelerates, bone density declines, and hormonal changes make fat loss and recovery more challenging. Many of my clients—about 40%—are perimenopausal, menopausal, or dealing with PCOS, hypothyroidism, and postpartum recovery. Strength training has helped them regain their strength, tone their bodies, and dramatically improve symptoms like fatigue, joint pain, and sluggish metabolism. It has also been a game-changer for postpartum women, helping them rebuild their bodies and beat postpartum depression”.
Beyond the physical benefits, lifting builds mental resilience, confidence, and self-discipline. Women who once hesitated to lift weights now feel empowered, strong, and in control of
their bodies.
When asked who was the more focussed of the two sexes, she says that when it comes to advanced or elite women in training, they are just as capable as men—if not more. In fact, she says they often push themselves harder, driven by their focus and dedication. However, with beginners, she says many women start with caution and uncertainty. Helna says, “In the initial weeks, it’s important not to push too hard but rather to build their confidence gradually. The key is to help them enjoy the process—because once they do, they transition seamlessly into advanced training”.
For the women who are training, it is an enjoyable experience
Puja C has been training for 8 months. She was at home during Covid, gained fat and wanted to get back in shape. Her trainer set a schedule to help her lose weight especially to keep her diet in check. She gradually lost around 10-11 kilos in four months which was a lifestyle change. She says, “I was working out and I do not binge eat. It keeps me positive. I lift weights and गो swimming everyday. I also do agility and cardio. I will be doing this for the rest of my life.”
Shika Sardesai is a busy corporate executive who takes the time every afternoon to workout. She says, “I started when I was 16 and I am 33 now. I work on my muscles, 6 days a week. I work long hours for a company based abroad and I take 2 hours for my workout. I have to thank my trainer who has helped me so much to reach this level.”
Aarti was always interested in being fit. She struggled with inconsistency and she was helped by her trainer to get disciplined. She has been with her trainer for a year. She does weight training, runs, goes for a walk and then goes to work in an office. She thanks her trainer for all that she has achieved. She is blessed by the fact that her family supports her completely. She says. “Health has never been better, I am eating healthy. My workout schedule is not fixed. I try to workout in the morning or in the evening”. A resident of Panjim, she either goes for a recovery run or goes to the gym to pull weights. Aarti says it keeps everything fresh because it all depends on how she feels that day.
For another corporate executive, Saumya Sinha, it has been a great feeling lifting weights. She says she was always interested in working out and staying fit. She wanted to get fit, stronger and toned. She met with a trainer and she got into a routine. She works out in the morning and does two sessions every week but tries to do another session by herself at home. Her work schedule is tight but she always manages to squeeze out a session. She says she will work out for the rest of her life.
It is about women finding their own space and wanting to be fit on their own terms. And that is something to be commended.
Post-menopausal fitness and how strength training can help
1. Prevents Muscle Loss & Boosts Metabolism– Strength training combats age-related muscle loss (sarcopenia), preserving lean mass and keeping metabolism high to prevent midsection fat gain.
2. Strengthens Bones & Reduces Osteoporosis Risk – Lifting weights improves bone density, lowering the risk of fractures and osteoporosis caused by declining estrogen levels.
3. Balances Hormones & Reduces Menopausal Symptoms – Helps regulate insulin, reduce hot flashes, and stimulate testosterone and growth hormone production for better energy and mood.
4.Enhances Mental Well-Being & Cognitive Function – Improves sleep, reduces anxiety and depression, and supports brain health, lowering the risk of cognitive decline.
5.Improves Joint Health & Mobility – Strengthens muscles around joints, reducing stiffness, pain, and the risk of arthritis while improving posture and daily movement.
6. Promotes Confidence, Longevity & Independence – Women who lift feel stronger, more empowered, and age better with increased mobility, fewer injuries, and greater self-sufficiency.