‘Disha Patani still maintains curves’: Jacqueline Fernandez debunks myth that women look bulky after lifting weights

Actor Jacqueline Fernandez recently addressed this concern while discussing her fitness approach, emphasising that strength and femininity can coexist beautifully. She said, “I’ve worked with Disha (Patani), 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.”

She continued, “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.”

Why does the idea that women will become bulky from lifting heavy weights persist?

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “The misconception largely comes from outdated fitness narratives and visual stereotypes that equate muscle definition with masculinity. Women naturally have much lower levels of testosterone compared to men, which makes it physiologically difficult to build large muscle mass.” 

She adds that heavy weight training actually improves muscle density, posture, and metabolic rate, leading to a leaner, more sculpted look, not bulk. “Muscle tone depends on a combination of genetics, diet, and training intensity, but in most women, lifting weights enhances definition and strength rather than increasing size,” states Singh. 

How do factors like training style, nutrition, and hormones influence the difference between building strength and gaining muscle size?

Building strength and building size are not the same process. Singh says that strength gains often come from “neuromuscular adaptations,” and your body learns to recruit muscles more efficiently. Hypertrophy, or muscle growth, usually requires a calorie surplus and a specific 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. Hormones play a big role here, too. Oestrogen helps maintain lean muscle and supports recovery without promoting excess bulk,” notes Singh. 

The healthiest way to start is so that strength training becomes empowering rather than intimidating

According to Singh, the best approach is to begin with education and mindset. Understanding that lifting weights enhances strength, confidence, and metabolism, rather than taking away femininity, helps shift perspective. 

“Start with guided sessions focusing on form, core stability, and progressive overload using lighter weights. 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 goal is not to look a certain way, but to feel stronger and more capable in your own body,” concludes the expert. 

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