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Women & Strength Training: Myths around strong bodies

Updated: Dec 10, 2025

Inspired by insights from the American Council on Exercise (ACE)


For years, many women avoided weight training due to one persistent myth: “lifting weights will make me bulky.” Fortunately, this idea is fading—not just abroad, but right here in India. More Indian women are stepping into gyms, picking up dumbbells, and embracing strength training as a powerful tool for better health, mobility and confidence.


But we still have a long way to go.


Strength Training & Indian Women: Where Do We Stand?


According to the National Family Health Survey (NFHS-5), nearly 57% of Indian women aged 15–49 have low muscle mass, and more than 53% are anaemic. Add to that the rapid rise in lifestyle diseases—PCOS, thyroid disorders, diabetes—and the need for structured strength training becomes even more important.


In India, osteoporosis and osteoarthritis affect women far more than men, especially after age 40–50 due to hormonal changes, low muscle mass and reduced physical activity. Research consistently shows that regular strength training improves bone density, strengthens supporting muscles and joints, and slows the progression of both osteoporosis and osteoarthritis. Studies from the Journal of Bone and Mineral Research and Osteoarthritis & Cartilage highlight that resistance training can reduce joint pain, increase mobility and significantly lower fracture risk. For Indian women entering midlife, even simple, progressive weight training can be one of the most effective non-medication tools to maintain bone health and joint strength.



Yet, only a small percentage of urban women participate in regular resistance training. Gyms in India report that women still prefer cardio or group classes, often because of misinformation, fear of injury, or a lack of guidance.


Just as the American Council on Exercise reported that strength-training participation among U.S. women rose from 17.5% in 2004 to 26.9% in 2020, India too is witnessing early but promising growth. More women are realising that strength training doesn’t make you “big”—it makes you strong, toned, metabolic, and healthy.


Let’s break down how women can safely and effectively train for strength and muscle gains.


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1. Lift Heavy—Smarter, Not Scarier


To build muscle (hypertrophy), your muscles need enough stimulus. Many women in India stick to very light weights because of social conditioning or fear of appearing muscular. But lifting too light does not change the body.


A good rule:

Choose a weight you can lift 10 times, where the last 2 reps feel tough but your form stays clean.


Gradually increase weights by about 5% as you get stronger. For example, if you’re bench-pressing 10 reps at 10 kg, try 10.5 kg or 11 kg and track how many reps you can complete.


Tip: Always prioritise form, and take a spotter for lifts like squats, bench press and overhead press.


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2. Sets & Reps: What Works Best


For muscle building:

• Sets: 3–6

• Reps: 6–12

• Heavy weight + low reps (6–8): Builds strength

• Moderate weight + moderate reps (10–12): Builds muscle size

• Rest for strength: 2–5 minutes

• Rest for muscle growth: 30–90 seconds


Your goals decide your training style.


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3. Train 4–5 Days a Week for Best Results


Consistency beats intensity.


Aim to strength-train 4–5 days/week, choosing either:

• Full-body workouts

• Upper/lower split

• Push/Pull/Legs

• Two body parts per day


Track everything—sets, reps, and weights. Progress comes from progressive overload, not guesswork.


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4. Exercise Selection Matters


Start with compound (more than 2 joints and muscle group involved) lifts that work multiple muscle groups:

• Squats & squat variations

• Deadlifts

• Bench press

• Overhead press

• Lat pull-downs or pull-ups


Then move to isolation (1 joint and 1 muscle group involved) exercises like:

• Bicep curls

• Tricep extensions

• Hamstring curls

• Lateral raises


Choose 4-5 exercises per workout. You can do them in circuits or individually with rest.


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Sample Muscle-Building Exercises for Women


Here are some excellent movements for women looking to build muscle safely:
















































































For detailed technique cues, progressions, and variations, you can explore exercise demonstrations at the FitPal exercise Library on Youtube https://www.youtube.com/channel/UCGyjIRzwxqDqD-64LwnDD3A, which offers step-by-step guidelines.


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Final Thoughts


Strength training is not about size—it’s about health, strength, posture, confidence, and long-term wellness. With lifestyle disorders rising in India, women need resistance training more than ever.


Whether you’re a beginner or already on your fitness journey, remember:

Strong is not masculine. Strong is healthy. Strong is beautiful.

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