In this podcast episode, coach Rima Al-Masri emphasizes that weightlifting is not reserved for professional athletes—it is a fundamental need for any woman seeking better health and strength in her daily life.
The key to effective resistance training is choosing the appropriate weight: not so light that it provides no stimulus, and not so heavy that it increases the risk of injury. Finding this balance is essential for any successful training program.
Rima highlights several major advantages of strength training: • Making everyday tasks easier • Building lean muscle mass • Protecting joints and connective tissues • Supporting mental and emotional well-being
She also stresses that lifting appropriately challenging weights helps women prevent osteoporosis—especially when combined with sufficient rest and recovery.
If a woman has limited time to exercise, Rima believes resistance training should be the top priority, as it offers the most long-term benefits compared to other forms of exercise.
Training success relies on strategic programming: • Periods of higher training volume • Followed by lower-volume phases to allow proper recovery
This variation helps maintain progress while preventing overtraining.
According to research, women benefit from taking creatine across different life stages, along with consuming adequate protein, the foundation of muscle building. Rima also points to the importance of supplements like vitamin D, especially when combined with resistance training.
Rima’s message is clear: it is never too late to start training. Coaches should design programs that match a woman’s abilities at any age, as the physical and mental benefits are universal.
She addresses the emotional and psychological fluctuations that may accompany menopause, noting that these changes are hormonal and beyond a woman’s control. Here, structured training plays an important role in supporting both physical and mental well-being.
Rima outlines essential traits for coaches—as well as qualities to avoid:
• Demonstrated, real-world achievement • Continuous learning and self-development • Pursuing education that is relevant and credible • Building a supportive community that grows together
• Excessive or unproductive emotional sympathy • Jealousy or competitiveness in a negative way • Disrespect toward others or colleagues
