Calisthenics to powerlifting: Women embrace strength, endurance, agility

For years, the fitness industry marketed workouts to women through the lens of weight loss and aesthetics. But across India, a quiet revolution is underway — one where women are moving beyond traditional gym routines and embracing strength, endurance, and agility like never before. From functional training and calisthenics to powerlifting, women are reclaiming space in male-dominated fitness arenas, shattering stereotypes, and redefining what it means to be strong.

Actress Denisha Ghumra says, “Strength training has not only boosted my confidence but also kept me motivated, even on days when I don’t feel like working out. It pushes me to stay consistent and energised. Plus, I’ve found that weight loss becomes more effective and sustainable with strength training as part of my routine.”

‘Strength training is no longer just about aesthetics’

Weight rooms and powerlifting sections in gyms were long considered male-only zones. But this perception is rapidly changing. Women are increasingly taking up space in these areas, proving that strength knows no gender. “Earlier, very few women were keen on weight training or strength training, as it was seen as a male-dominated space. But that perception has changed significantly. More people now understand its importance — not just for building muscle but also for bone strengthening and overall health. Strength training is no longer just about aesthetics; it’s a crucial part of a well-rounded fitness routine for everyone,” says Deepa Vaswani, fitness trainer and sportsnutritionist.

Dina Gulrajani, a fitness enthusiast, adds, “I have been practising Iyengar yoga for the past 10 years, which has greatly enhanced my flexibility and mindfulness. Recently, I started incorporating strength training at the gym, and the combination has been transformative. It has significantly improved my muscle strength, making me feel stronger, more balanced, and better equipped for both my workouts and daily life.”

‘Boosts confidence and strength’

Women embracing strength training often report:

Increased self-confidence

Better mental resilience

Improved bone health and reduced injury risk

A shift from aesthetics to performance-based goals


‘Over 40% increase in women signing up for strength-based workouts’

Gym owners are also witnessing the shift. Sandeep Mehta, who runs a gym in Mumbai, says, “We’ve seen around 50% increase in women signing up for strength-based workouts in the last two years. The demand for strength training classes has skyrocketed.”

Poonam Sharma, a fitness enthusiast, says, “Initially, I hesitated to enter the free weights section. But now, I love heavy workouts, including squats, deadlifts, and shoulder presses. Lifting weights has boosted my confidence, and I enjoy exercises like kettlebell swings and bent-over rows.”


Strength training workouts women are embracing

• Deadlifts – Build full-body strength and improve posture.
• Squats – Enhance lower body power and core stability.
• Bench press – Strengthen chest, shoulders, and arms.
• Pull-ups – Boost upper body strength and endurance.
• Kettlebell swings – Improve explosive power and conditioning.
• Shoulder press – Develop strong, toned shoulders.
• Powerlifting & Olympic lifts – Women are increasingly taking up competitive lifting.