Strength Training Among Women: A Growing Fitness Trend Across India
Strength training is no longer just for bodybuilders or athletes. Across gyms, fitness studios, and even homes in India, more and more women are adding dumbbells and barbells to their fitness routines. What was once considered a “men’s thing” is now one of the biggest fitness trends among Indian women.
From cities like Delhi and Mumbai to smaller towns like Surat and Kanpur, strength training is being embraced for its many benefits. In this feature by Chiangrai Times, we explore why this trend is picking up and how it’s changing women’s fitness culture in the country.
What Is Strength Training?
Strength training means doing exercises that improve your muscle strength and endurance. It includes activities like:
- Weight lifting
- Bodyweight exercises (like push-ups, squats)
- Resistance band training
- Machine-based training at the gym
You don’t need to lift very heavy weights to start. Even light dumbbells, if used properly, can give great results over time.
Why Are More Women Choosing Strength Training?
- Better Health: Strength training improves heart health, reduces fat, and boosts metabolism. It also helps in controlling lifestyle diseases like diabetes and thyroid imbalance, which are common among Indian women.
- Stronger Bones: As women age, they face a higher risk of weak bones and joint problems. Lifting weights helps build bone density and reduce the risk of osteoporosis, especially after 40.
- Mental Boost: Women who do strength training say they feel more confident and energetic. It also reduces stress, improves sleep, and helps with mood swings.
- Not Just Weight Loss: Unlike cardio workouts that just burn calories, strength training helps shape the body. It tones muscles, tightens the core, and improves posture.
Real-Life Examples: Breaking Stereotypes
In Kerala, powerlifter Majiziya Bhanu has inspired women by breaking records while wearing her hijab. In Haryana, 9-year-old Arshia Goswami went viral as the “world’s strongest girl” after she deadlifted her own body weight.
These are just a few examples of how Indian girls and women are smashing outdated views that lifting weights is “unfeminine.”
Easy Tips to Start Strength Training
If you’re new to strength training, don’t worry. You don’t need a gym or a personal trainer to begin. Start small and build from there:
- Start with Bodyweight: Try squats, planks, and push-ups at home. No equipment needed.
- Use Household Items: Water bottles, grocery bags, or milk containers can be your first weights.
- Watch Online Videos: Many Indian trainers now post beginner-friendly strength workouts on YouTube and Instagram.
- Join a Local Gym or Studio: Ask for a demo session to learn basic movements under expert guidance.
Is It Safe for Women?
Yes, absolutely. In fact, doctors recommend strength training for women of all ages. Just remember to:
- Warm up before and stretch after workouts
- Start with light weights
- Take rest days in between
- Listen to your body
Pregnant or older women should consult their doctor before starting.
Final Words from Chiangrai Times
Strength training is more than just a fitness trend. It’s a movement that’s giving women strength—not just in their bodies, but also in their minds. From teenage girls to mothers and working professionals, Indian women are now choosing strength over size.
If you’ve ever been told “lifting is not for women,” it’s time to ignore the myths and embrace the barbell.
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