In a powerful revelation that challenges long-standing fitness myths, Bollywood star Jacqueline Fernandez has addressed one of the most common concerns among women considering weight training - the fear of developing bulky muscles. The actress, known for her enviable physique and disciplined fitness routine, emphasized that strength and femininity can beautifully coexist.
The Disha Patani Reference That Changes Everything
During a recent discussion about her fitness philosophy, Jacqueline used fellow actress Disha Patani as a prime example to debunk the misconception. "I've worked with Disha, and Disha does very heavy weights. She's very fit and she's very strong. You don't think that, right? She still maintains curves; she still looks very feminine," Jacqueline revealed.
The actress went on to explain that this represents a widespread misunderstanding in women's fitness. "So I do feel it's a misconception. I think if you are training to look like that, you can, you know. But if you are kind of balancing it, and you're not maybe going overboard, there are girls who are weight trainers and bodybuilders. They would probably want that aesthetic," she added, highlighting how different training goals yield different results.
Why Women Won't Bulk Up: The Science Explained
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, provided scientific backing to Jacqueline's claims. "The misconception largely comes from outdated fitness narratives and visual stereotypes that equate muscle definition with masculinity," Singh explained to indianexpress.com.
The expert revealed the biological reality that makes it difficult for women to build substantial muscle mass. "Women naturally have much lower levels of testosterone compared to men, which makes it physiologically difficult to build large muscle mass."
Singh emphasized that the actual benefits of weight training for women are quite different from what many fear. "Heavy weight training actually improves muscle density, posture, and metabolic rate, leading to a leaner, more sculpted look, not bulk."
Strength vs Size: Understanding the Difference
The fitness consultant clarified a crucial distinction that many women overlook - the difference between building strength and increasing muscle size. Singh explained that strength gains often come from "neuromuscular adaptations" where the body learns to recruit muscles more efficiently.
Hypertrophy, or actual muscle growth, typically requires a specific approach including calorie surplus and targeted training volume. "Most women who train with heavy weights in moderate repetitions, coupled with balanced nutrition, will develop a toned and athletic appearance rather than large muscles," Singh noted.
Hormonal factors also play a significant role in how women respond to strength training. "Oestrogen helps maintain lean muscle and supports recovery without promoting excess bulk," the expert added, providing another layer of scientific reassurance.
The Empowering Path to Strength Training
According to Singh, the healthiest approach to beginning strength training involves education and mindset shift. Understanding that lifting weights enhances strength, confidence, and metabolism - rather than diminishing femininity - helps change perspectives.
"Start with guided sessions focusing on form, core stability, and progressive overload using lighter weights," Singh recommended. "Gradually increasing intensity builds both skill and confidence. Pair that with a balanced diet and enough recovery, and strength training becomes a deeply empowering journey."
The fitness expert concluded with an important reminder about the true purpose of exercise: "The goal is not to look a certain way, but to feel stronger and more capable in your own body."
This powerful message from Jacqueline Fernandez, supported by scientific expertise, provides much-needed clarity for women hesitant to embrace weight training. The combination of celebrity experience and professional knowledge offers a compelling case for women to overcome their fears and discover the transformative benefits of strength training.
