Fitness experts say associating strength-training with only men and bodybuilding can rob women of some of the most-important benefits of exerciseActor Samyuktha Hegde recently put an unusual spotlight on women and strength-training when she performed 106 pull-ups in an hour—while wearing a sari. In a video shared on social media, Hegde said women were not walking into gyms to “beat a man” but to overcome their own health fears.The feat has once again opened up a conversation around something fitness experts have been advocating for years: women need to train for strength, not just weight-loss.For decades, women’s fitness has largely been sold around becoming smaller—losing weight, burning calories and doing cardio.

Strength-training, meanwhile, has often been associated with men and bodybuilding. Fitness experts say that perception can prevent women from getting some of the most-important benefits of exercise.“Women often tell me they don't want to lift weights because they are scared that they will become bulky.

But strength-training done correctly does not suddenly give a woman a bulky physique. What it does is build lean muscle, make the body stronger and improve its composition.

The focus should be on progressive training with the correct technique, rather than being afraid of weights,” says fitness expert and influencer Diksha Chhabra. Research increasingly backs this.

A 2026 systematic review and meta-analysis of 126 studies involving more than 4,000 adult women found that resistance-training significantly improved muscular strength in both pre- and post-menopausal women. It was also associated with an increase in functional muscle mass and a reduction in fat mass.The benefits become particularly important as women age.

Muscle mass and strength decline with age while the fall in oestrogen around menopause accelerates bone loss. Resistance exercise puts controlled stress on muscles and bones, encouraging the body to adapt.

A recent analysis of trials among post-menopausal women found resistance-training could improve bone-mineral density at important sites, including the lumbar spine, hip and femoral neck.Being stronger also has a more everyday pay-off: lifting luggage, climbing stairs, carrying groceries or children, getting up from the floor and maintaining balance can all become easier. Building strength earlier in life can, therefore, be viewed not simply as a gym goal but an investment in mobility and independence later.However, going from little exercise to heavy weights or complicated movements without understanding technique can also result in injury. “Sometimes, getting a personal trainer, particularly when you are starting out, can be extremely important.

Every person has a different body, fitness history and endurance level. A trainer can help decide what kind of exercises, weights and progression are suitable for you while correcting form, so that you don't injure yourself while trying to do too much too soon,” says Dr Richa Mishra, vice-president of Anytime Fitness, a health and fitness franchise.The goal, experts stress, does not have to be 106 pull-ups.

Strength-training can begin with body-weight movements, resistance bands or light weights and progress gradually. The larger shift for women may simply be moving away from exercising only to weigh less—and beginning to exercise to become stronger.Subscribe to India Today Magazine- Ends