Strong Over Skinny: Strength Training That Actually Works
Forget the endless cardio loops. These are the compound lifts and functional movements I use to build real muscle, regulate hormones, and get you moving with purpose.
Just putting in the work. This is a heavy barbell deadlift, a foundational exercise for building total-body strength and improving metabolic health, which is crucial for PCOD management.
Squat day is a non-negotiable for building lower body strength and muscle mass. Here, I'm working on my form with a barbell back squat, ensuring depth and control with every repetition.
Hitting a 110kg deadlift. Lifting heavy is not about showing off; it's about proving to yourself what you're capable of and building the physical strength that supports hormonal health.
Pressing 20kg dumbbells in each hand after a year. Progress isn't always linear, but getting back to a personal best shows the power of consistency in your strength training program.
Barbell hip thrusts are one of the best exercises for building strong glutes, which supports your pelvis, reduces lower back pain, and improves your posture. Strong glutes are essential for overall functional fitness.
Working on upper body strength with assisted dips. This exercise targets the chest, shoulders, and triceps, helping to build a balanced and powerful physique.
A combination of pull-ups and inverted rows. These movements are fantastic for developing back and bicep strength, improving posture, and building the power to lift your own bodyweight.
About this collection
Notice that I am often barefoot or wearing flat shoes during these lifts? That is not just a style choice. When you are learning to squat or deadlift, feeling the ground helps you engage your glutes and core properly. This connection is non-negotiable for anyone dealing with PCOD or lower back pain, and it is exactly the kind of form detail we focus on in my sessions.
Why I Prioritize Strength Over Skinny
Most fitness advice for women focuses on shrinking. I focus on growing. When I talk about being 'strong,' I am not talking about hitting arbitrary numbers on a scale; I am talking about metabolic health, hormonal balance, and functional capacity.
The Foundation: Compound Lifts
My training philosophy centers on compound movements like squats, deadlifts, and presses. These aren't just for show.
- Squats: They build lower body power and structural stability.
- Deadlifts: These are arguably the best tool for improving posture and posterior chain strength, which is vital if you spend hours at a desk.
- Presses: Building upper body pushing strength isn't just about looking a certain way; it’s about having a capable, resilient body.
Training for PCOD
Strength training is my primary tool for PCOD management. High-intensity cardio can often spike cortisol and exacerbate hormonal issues. By contrast, controlled, progressive resistance training helps manage blood sugar levels and insulin sensitivity without the stress response of chronic cardio.
It's All About Consistency
I see a lot of people jump into complex routines and burn out in two weeks. My approach is different. We focus on 'back to basics'—learning the movement, getting the form right with a spotter, and then adding load gradually. You will see me using minimal equipment in some clips and full gym setups in others. The goal is to build habits that fit your actual life, whether you are at a gym in Whitefield or training in your society’s fitness room. If you are ready to stop punishing your body and start fueling it, let’s get to work.
Parvathy Ranjive
I’m Parvathy. After struggling with PCOD, endless cardio, and burnout, I finally realized that the key wasn't to shrink, but to grow strong. I am here to teach you how to lift, how to eat, and how to stop punishing your body for not looking like a fitness magazine cover.
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