Women are often told not to focus on weight loss if they go to the gym. There is a preconceived notion that lifting weights can turn them into a bodybuilder. They will become too muscular and lose out on the "femininity" of their body. But is that the case? To break this myth, we spoke to a Fitness trainer, health coach and nutritionist Apar Jain.

Women Do Not Become Bodybuilders If They Weight Train

"Weight training offers numerous health benefits for women, from improved strength and muscle tone to better bone density and metabolism," says Jain. He also points out that women do not "bulk up" like male bodybuilders and one of the reasons for that is their hormones.

Men generally have higher levels of testosterone, a hormone that also promotes muscle growth, whereas the levels are much less in women. "So even with regular weight training, they are more likely to build lean, toned muscle, rather than large, bulky ones," he explains.

Myth of Bulking: Jain explains that many women worry that lifting weights will make them bulky, but in reality, it helps them achieve a toned, athletic look. It also helps them create a leaner, more defined body by reducing body fat and increasing lean muscle mass.

"So, is it bad for women to weight train? Absolutely not! Weight training is one of the best

things women can do for their bodies, supporting overall health, longevity, and confidence. The key is to train with a balanced routine that includes both strength and cardiovascular exercise, along with a nutritious diet that supports personal fitness goals," he explains.

Why Is There A Belief That Women "Bulk Up"?

Addressing this preconceived notion, Jain says that media portrayals of bodybuilding have often shown men and women with extreme muscular physiques. Many people thus associate any kind of weightlifting with this look. "They are unaware of the specialised training and dietary practices that bodybuilders follow. This visibility makes women worry that lifting weight will quickly lead to a similar physique."

Other factors that lead to this misleading notion, as Jain points out are:

Historical Fitness Stereotypes: For decades, fitness marketing for women emphasised “slimness” and “toning” without muscle growth. Women were encouraged to stick to cardio or light weights with high reps, reinforcing the idea that lifting heavier weights would somehow “masculinise” their bodies. These stereotypes have taken time to fade as fitness knowledge has evolved.

Biology Misunderstandings: Many people don’t fully understand how muscle growth works or the role hormones like testosterone play. Women naturally have lower levels of testosterone than men, so they’re not biologically predisposed to gain large amounts of muscle mass. But without a solid understanding of this, many assume that lifting heavy weights alone will lead to “bulking up.”

Misleading Fitness Advice: Some fitness advice still focuses on the idea of “toning” muscles by lifting very light weights. However, muscle definition actually comes from a balance of strength training, cardiovascular exercise, and diet, rather than avoiding heavy weights. This misconception has led many women to avoid weight training altogether or stick to very low weights, reinforcing the fear of bulking.

Social Pressure and Body Image: Cultural pressures around femininity have often emphasised a lean, slim look, leading some women to avoid weight training for fear of appearing too muscular or “unfeminine.” Even as body positivity and strength are increasingly celebrated, the old biases about how women “should” look still linger.

Lack of Education and Exposure: Many women may not have access to accurate information or the support of knowledgeable trainers who can explain the benefits of weight training without bulk. As more women gain exposure to strength training and see results for themselves, this myth is starting to break down.

At a time when most people follow a sedentary lifestyle, exercise is nothing short of medicine. However, for someone who is lazy, workouts can take a good deal of effort — but what if we told you that there are some simple exercises that will not take much of your time and can be done easily while lying flat on your back? According to experts, without having to lift a finger, you can get in shape.

Best workouts to do in bed

Researchers at Teikyo University in Tokyo, Japan, found that people can improve their agility, balance, and flexibility by engaging in a simple exercise programme that involves three exercises. These exercises engage the leg muscles and core in an easy and safe position. Writing in the journal PLOS One, the study authors compared the routine to Pilates, and experts said that it can help prevent falls and support early rehabilitation.

Adults are recommended to do two and a half hours of exercise each week, but about a third of people do not meet this target. In this study, 39 healthy men and women in their 20s, with optimal flexibility, balance, speed, and strength, were involved. They were all tested before and after a two-week regimen of lying down and working out. The exercises they were asked to perform were:

1. Tense the abs for five seconds while pressing them with the fingers—repeat three times
2. Lifting the hips off the ground to form a bridge pose, keeping the feet flat on the ground—hold for five seconds and repeat 10 times
3. Bending one leg at the knee and holding the ankle at 90 degrees, clenching and unclenching the toes; ensure that the heel slides along the floor towards and away from the body—repeat three times with each leg

Fifteen days later, participants showed significant improvement in standing balance, flexibility, and agility. However, they did not show improvement in raw muscle strength, jumping ability, or grip strength tests. Scientists said that these improvements were likely due to better muscle control rather than increased muscle mass. They also noted that no prior research has shown an exercise programme that is short and performed in a supine position to be effective in this way. However, this routine, which showed improvements in flexibility, agility, balance, and stability, shows promise. It could also be helpful for rehabilitation in older adults.

What is exercise snacking?

Exercise snacking refers to an approach created for people who struggle to find time for long gym sessions. Instead of spending hours at the gym, people can perform small bursts of exercise throughout the day. These sessions are an effective way to stay active without needing to block out time specifically for fitness. They can be spread across the day, with mini workouts lasting five to 10 minutes and repeated multiple times. The benefits are significant when practised consistently, especially for those with desk jobs or those suffering from diabetes, hypertension, high cholesterol, or even depression.

While exercise is good for the body and mind, it can have special benefits for the liver — a key organ that filters blood, breaks down food, stores energy, and keeps the human body in balance.

In recent years, there has been a significant increase in young patients presenting with poor liver health and related conditions, such as fatty liver and liver fibrosis, among others.

A recent study published in The Lancet Gastroenterology & Hepatology journal showed that the Metabolically Dysfunctional-Associated Steatotic Liver Disease (MASLD), formerly known as non-alcoholic fatty liver disease (NAFLD), affected 1.3 billion people around the globe in 2023.

India has also shown a sharp rise in MASLD prevalence, up 23.19 per cent from 1990 to 2023. India’s age-standardized MASLD prevalence rate rose from 10,191 per 100,000 in 1990 to 12,555 per 100,000 in 2023.

The findings show that the spike is increasingly driven by rising metabolic risk factors, including high blood sugar and obesity.

Amid the growing burden, hepatologist Dr Cyriac Abby Philips noted that “the best friend of the liver is muscle”. In a post on social media platform X, Dr Philips, popularly known as Liverdoc, added that “liver listens to your muscles” and shared nine exercises, all backed by clinical trials, that can be included in a daily routine to help boost liver health.

Brisk walking:

According to Dr Philips, brisk walking is the most accessible liver medicine. He noted that "150 min per week cuts liver fat by more than 30 per cent on MRI”. Citing a UK Biobank study of 91,000 people, he added that every extra 1,000 daily steps can lower the risk of developing fatty liver by about 12 per cent.

Moderate-intensity cardio (MICT):

This includes steady jogging, cycling, or swimming at a "can talk, can't sing" pace. Dr Philips stated that 30–45 minutes of MICT exercises for 3–5 days every week for 12 weeks can help reduce liver fat by 2–4 per cent (absolute). It can also significantly lower liver inflammation (enzyme levels), even without weight loss.

High-intensity interval training (HIIT)

This includes short hard bursts, like burpees, jumping jacks, etc. He recommended four minutes of these exercises “at 85–95 per cent max heart rate”.

Repeating the exercise 4 times a day can “cut liver fat by 16–37 per cent, improve heart function,” in 12 weeks, the Liverdoc said. He added that the exercise regimen “matches steady cardio in half the time”.

Sprint interval training (SIT)

SITs are shorter and harder under 15-minute sessions of squat punches, knee hovers, and chair squats. “Six weeks of these can reduce intrahepatic triglycerides by 12 per cent and visceral fat by 17 per cent in men with fatty liver (MASLD),” said Dr Philips, adding that it gives the “biggest liver benefits for the smallest time spent”.

Resistance/strength training

This includes weights or bodyweight, such as squats, presses, rows, and pulldowns. Dr Philips recommended 3 sets of these exercises three times a week for about 40–45 min.

It can “reduce liver fat independent of weight loss, uniquely lowers liver enzyme, and is the single most important exercise for cirrhosis patients to prevent muscle loss (sarcopenia),” he said.

Combined aerobic + resistance

The Liverdoc stated that this combination is the gold standard for exercises. He noted that “network meta-analyses rank this combination as the number one for improving triglycerides, LDL, and total cholesterol in patients with fatty liver (MASLD) - better than either alone”.

Yoga (Hatha/ Surya Namaskar)

Dr Philips noted that classical yoga is not useful for liver health as it is not aerobic and vouched for the modernized versions.

“Eight to 12 weeks or 3 sessions/week of asanas like Surya Namaskar, Ardha Matsyendrasana, Paschimottanasana, Naukasana can help improve liver tests, insulin resistance, and fatty liver grade - especially in patients with type 2 diabetes plus fatty liver disease,” he said.

Pilates and core work

“Eight weeks of pilates can help reduce body weight, body fat, liver enzymes, and liver fat on ultrasound,” said Liverdoc. He called it a joint-friendly option for people who can't run or lift heavy.

Tai Chi / Qigong

The Chinese exercise is a low-impact mind-body movement. About 30–60 min of these three times a week can help “improve glucose control, insulin sensitivity, and balance/ stability, muscle tone," Dr. Philips said.

He noted that this form of exercise is “gentle enough for older patients, those with early decompensated cirrhosis, or people with poor cardiorespiratory fitness”.

Exercise In Cirrhosis

Dr Philips said that even advanced liver disease can respond well to exercise treatment.

Citing randomized trials, he stated that “combined aerobic plus resistance training cuts serious events (death, major complications) from 12.3 per cent to 5.6 per cent”. It also “prevents the muscle wasting that drives death events in cirrhosis patients”.

“Make physical activity your number one preference to maintain liver health and reduce liver disease,” Dr Philips said.

For many working professionals, going to the gym often feels like a luxury. Their days begin early and end late—rushing for buses and metros, juggling deadlines, presentations, meetings, and endless reports.

So when they are diagnosed with conditions like diabetes or high blood pressure, the most practical and affordable option left is walking. Another common step is cutting down on sugar in tea and coffee. While these are good starting points, these may not be enough.

Calling them "most frustrating", Dr. Sudhir Kumar, Neurologist at Apollo Hospital, Hyderabad noted that such "patients are losing a battle they think they are winning".

"Every day, I see patients with obesity, Type 2 Diabetes, or hypertension who tell me: 'I walk every morning, Doctor'. 'I do all the household work.' 'I have stopped adding sugar to my tea'," said Dr Kumar, in a post on social media platform X.

He also cited these as "dangerous health misconceptions", wherein the patients feel they have done their part, but "their blood work and body composition tell a different story".

Popularly known as the Hyderabad doctor on X, the noted neurologist shared some evidence-based reality of why "walking and quitting sugar" may not be enough.

Several studies have pointed out that walking or undertaking household chores is better than a sedentary behavior. However, neither can be a "substitute for strength training", Dr. Kumar said.

Although walking can burn a few calories, "strength training builds the 'engine' that burns glucose even while you sleep".

"If you are not lifting weights or doing resistance training at least twice a week, your insulin resistance will likely persist, regardless of your step count", he said.

Speaking to HealthandMe, Dr. Manisha Arora, Director - Internal Medicine at the CK Birla Hospital, Delhi, explained that cutting sugar and walking are good first steps, but they do not solve the problem of diabetes and high blood pressure.

"Insulin resistance, inflammation, and loss of muscle all contribute to these diseases. Light walking may help, but the intensity and duration of exercise are also important," he added.

What Is Strength Training?

Strength training exercises force muscles to contract against an external force, such as body weight, dumbbells, or bands. Common examples include

• squats,
• lunges,
• step-ups,
• push-ups,
• planks.

Strength training helps

• Decrease insulin resistance
• Lower blood pressure
• Improve cognitive function
• Reduce systemic inflammation
• Protect against neurodegenerative diseases like Alzheimer’s.

Focus On Protein Leverage

Dr. Kumar further mentioned the diet trap that most people fall into, that is., cutting out sweets and sugar, while loading up the plate with carbohydrate-rich foods such as rice, roti, and poha — 80 percent — and zero protein content.

"Refined carbohydrates (even without added sugar) spike insulin similarly to sugar," he said, calling "no sugar as the bare minimum".

The doctor noted that "a protein-deficient diet can lead to muscle loss and increase hunger".

To lower blood sugar levels, the experts urged to cut down on other foods, such as

• refined carbohydrates,
• processed foods,
• low-fiber foods.

"Focus on protein leverage. Prioritize 1.2g to 1.5g of protein per kg of body weight. When you hit your protein goals, your craving for carbs naturally drops," Dr. Kumar said.

To see the real change in blood sugar and BP levels, he advised people to "add two days of resistance training (bodyweight, bands, or weights)", instead of "just walking",.

The neurologist also recommended "starting the meal with protein paneer, eggs, sprouts, lean meat, and to eat carbs last, and in smaller portions".

In addition, a diet high in protein and fiber from whole grains, fruits, and nuts can also help control blood sugar levels.

"The most successful approach to controlling blood sugar results from combining aerobic exercise with strength training, along with balanced nutrition," said Dr Arora.