Bengaluru’s Fitness Queen Wanitha Ashok Busts Myths On Women Weightlifting

For decades, women have been bombarded with misconceptions about muscle building, with many fearing that lifting weights will make them bulky or unfeminine. But in reality, these are far from the truth. Women who embrace strength training aren’t just toning their bodies—they’re building strength, improving health, and breaking free from the outdated stereotypes that have long limited their fitness potential.

Despite the growing popularity of weightlifting among women, there are still several myths that deter many from even trying. Bengaluru’s fitness queen, FIT India Movement ambassador Wanitha Ashok in South First’s podcast “Health For You” debunks the myths around lifting weights.

She says, “women should build muscle. It is absolutely important. First of all, women have less muscle than men do by nature because of menopause. As we are edging towards menopause, our estrogen level drops, so we all start losing muscle from when we are 30 years.”

She explains how muscle is an active tissue and more muscles one has, the metabolism is very high. “When one does only cardio, the muscle is gone. You start losing muscles from the age of 30 years. Every year you lose about 200g of muscle. So by the time you touch 40 you would have lost around 4kg of muscle.”

Wanitha says many women come and tell her that they have been exercising every single day, walking for a certain amount of time, dieting by portion control as well, but unable to lose weight. That, Wanitha says, is because there is no muscle mass in their bodies.

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Does lifting weights make women bulky?

Wanitha Ashok stresses that one of the most prevalent myths is that lifting weights will automatically make women look bulky. “This fear stems from the misconception that muscle mass in women will result in a larger, masculine physique. However, the reality is quite different. Women have lower levels of testosterone, the hormone responsible for muscle growth, compared to men.”

She says, a man himself has to slog in the gym to build the kind of bulky muscles and the amount of protein that he needs to pump. Women do not do any of those. “We are working in the gym to retain the age related muscle mass and it is lean muscle mass.”

Most women who engage in strength training will see a leaner, toned, and more sculpted body—not the bulky, bodybuilder look. Proper strength training helps reduce body fat and boosts metabolism, which results in a more defined and athletic appearance. A combination of lifting and a balanced diet with protein can lead to lasting improvements in overall body composition.

Should women lift only lighter weights?

Another common myth is that women should only lift light weights and do high reps, while men can use heavier weights and focus on fewer reps. This myth undermines women’s ability to challenge themselves and grow stronger.

Wanitha categorically denies this and says, “There is nothing of that sort. There’s no need to shy away from heavier weights. To build strength and muscle, progressive overload is key—gradually increasing the weight, intensity, or volume of your workouts. Lifting heavier weights not only helps in building muscle mass but also increases strength, improves bone health, and enhances overall functional fitness. There’s no magic formula for women; they, too, can benefit from lifting heavy weights if done correctly.”

She explains that for anyone who joins her gym, if that person has not done any exercise, nor lifted weights, they are not ready to immediately lift a 5kg weight. “Her body is obviously not prepared to lift weights. She has to go there with the progression. First, she gets an idea of exercising, then she will lift a one kg and then two and move on.”

She says, many young girls who join her centre are surprised to see several women aged 40’s and 50’s lifting 10kg of weights comfortably.

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Women should only do Cardio for weight loss

While cardio can certainly help with calorie burning, it is not the most effective strategy for long-term weight loss or body composition improvement. Many women fall into the trap of thinking that hours on the treadmill or elliptical machine are the only way to burn fat. However, strength training is just as, if not more, important.

Building muscle increases your resting metabolic rate, meaning your body will burn more calories even when you’re not exercising. “Muscle is metabolically active tissue, so the more muscle you have, the more calories you burn throughout the day. Strength training also helps improve bone density, posture, and overall strength, which makes daily activities easier and reduces the risk of injury,” she says.

Can older women strength train?

Strength training is often associated with younger women, but it’s an essential part of health for women of all ages. As women age, they naturally lose muscle mass and bone density, increasing the risk of osteoporosis and frailty. Strength training helps combat this process by stimulating muscle growth and preserving bone density.

In fact, older women who lift weights can significantly improve their strength, balance, and mobility, which lowers the risk of falls and injuries. Strength training is not about aesthetics—it’s about functional fitness and longevity.

(Edited by Ananya Rao)

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