--- title: "Fitness Myths Busted: Real Strength Training Advice for Women" description: "Stop wasting time on fitness myths. Learn the truth about belly fat, toning, and muscle building from a national powerlifter. Get real results now." canonical: https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/seedhi-baat-fitness-myths-busted last_updated: 2025-09-12 --- # Fitness Myths Busted: The Real Truth About Women's Health Tribe Verified · National gold-medalist powerlifter at 46 By [Shikha Singh](https://mytribe.in/shiksfitness) · Online coaching available across India · ₹3,500 per month (estimate) Part of [Online Strength & Nutrition Coaching for Women](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women). [View full gallery](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/gallery) Stop wasting time on quick fixes that do not work. I am a 46-year-old national powerlifter, and I am here to set the record straight on what actually builds strength and changes your body. ## Photos and videos - [Video: A client was told by her trainer that women don't need to train biceps and triceps. That's wrong. Stronger arms are essential for improving your big compound lifts like the bench press and deadlift. Bigger arms mean bigger lifts, not a "bulky" look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1b315a0-a0d7-42dd-a64d-9422b82b412c) - [Video: As a beginner, I used to think "no pain, no gain" and chased muscle soreness. The truth is, soreness is not a reliable indicator of an effective workout or muscle growth. Focus on progressive overload and smart training, not on how much pain you feel the next day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/168647e6-e5e9-4dd8-bce9-ca26969fad9f) - [Video: Many women say they want to "tone up," not build muscle. Let me be clear: they are the same thing. A toned look is achieved by building muscle and reducing body fat. You need to lift weights to get that defined shape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44d1f9d9-d94c-42a2-a5a0-cad397874406) - [Video: On Yoga Day, let's be honest. Yoga alone will not cure your PCOS, thyroid, or diabetes. It's a great practice for mobility and stress, but managing these conditions requires a complete approach including strength training, proper nutrition, and your prescribed medications.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6e25af1-d3f4-4139-b56d-09c2acd30210) - [Video: Ladies, please stop the endless jumping in the name of fitness. High-impact aerobics and Zumba can be hard on your joints and are not the most effective way to build strength or lose fat. Your time is better spent on structured, progressive strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2b46cce-cf2d-40e6-b42a-8dc8f6d0a811) - [Video: Yoga and Pilates are good for flexibility, but they are not enough to build significant muscle mass. As we age, muscle loss is a real problem. You must incorporate strength training at least three times a week to build and maintain the muscle that keeps you strong and healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d936817-e172-4b69-bf00-e93b471a83db) - [Video: I was once told that doing chest workouts would reduce my breast size. This is a complete myth. Chest exercises work the pectoral muscles underneath the breast tissue and have no impact on breast size, which is determined by body fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e639fb2-31e9-49f9-9bc2-1b420037c739) - [Video: A common fear I hear from women is that powerlifting will ruin their "aesthetic" and make them bulky. This is not true. You compete in a specific weight category, and you can absolutely build incredible strength while maintaining the physique you want.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89609eb1-3552-4bdd-a7b5-a8740e48463d) - [Video: Doing ab exercises every day will not give you a flat stomach. Spot reduction is a myth. You lose belly fat by reducing your overall body fat through a calorie deficit. Ab exercises strengthen your core muscles, but nutrition is what reveals them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4215ad91-4380-47e9-8209-cc12ec678d3c) - [Video: I used to think that if I wasn't sweating, my workout wasn't effective. The truth is, sweating is just your body's way of cooling down. It has nothing to do with fat loss or the quality of your training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54ef3a52-8bac-495c-9c43-492f8c3dd8f6) - [Video: As a beginner, I spent most of my time on cardio machines thinking it was the best way to lose fat. I was wrong. While cardio is important for heart health, strength training is what builds muscle, boosts your metabolism, and truly transforms your body composition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd7ea4e4-b830-4da2-ab87-f71f5e9ee323) - [Video: No, adding besan to your roti will not magically make you lose 10 kg in a month. While it can add fiber and protein, significant weight loss only comes from a consistent calorie deficit. Don't fall for these quick-fix claims.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e6b3cec-ef5b-441a-9b2d-3e62c1e7cb73) - [Video: Going on a gluten-free diet sounds cool, but it's unnecessary unless you have a genuine medical condition like Celiac disease. For most people, whole grains are a healthy part of a balanced diet, and unnecessarily cutting them out can lead to nutrient deficiencies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3e4e774-b2ff-4047-a481-3aab2ec8eaa3) - [Video: Stop doing dangerous stunts you see on social media. This kind of "workout" is a recipe for injury. The gym is for building your health and strength with proper form, not for creating risky content for views.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e374a553-21f2-4c25-b659-181e43d25699) - [Video: This drink will not melt your belly fat. While it might help with bloating and gut health, no single drink or food can cause spot reduction. True fat loss comes from a calorie deficit and consistent training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcd2a624-12db-4356-9186-46f878e7010e) - [Video: The term "superfood" is a marketing scam. There is no single food that will fix all your health problems. The real superfood is a balanced meal plate with the right amount of protein, carbs, fats, and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70b60462-6159-4595-a787-911ce3de54fd) - [Video: This exercise on a bosu ball is extremely dangerous and offers no benefit over doing squats and presses on a stable floor. Don't risk serious injury for an Instagram trend. Train smart and safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/258beed7-9e52-4052-9302-e3a8c09f8f80) ## About 'Seedhi Baat': Fitness Myths Busted Stop chasing 'toning' or doing endless abs exercises to burn belly fat. As a national powerlifter, I see too many women wasting hours on high-impact aerobics or fad diets that lead to injuries, not results. Real, lasting change happens through a structured calorie deficit and heavy lifting, not by jumping around or drinking special concoctions. Here is the reality of what actually works for your body. Many women are misled by social media trends that focus on pain rather than progress. ### Common Myths We Need To Address * **Cardio is for fat loss:** While cardio is good for heart health, you need strength training to build muscle, which boosts your metabolism to burn fat effectively. * **Lifting heavy makes you bulky:** Getting bulky is incredibly hard. Lifting heavy makes you strong, defined, and confident, not bulky. * **Soreness means your workout was effective:** Soreness is just a sign of a new stimulus. Progressive overload is how you measure real progress, not pain. My approach is different. I build personalized strength programs based on your actual capabilities, whether you are training at home or in a gym. I do not believe in diet trends or starvation. My nutrition plans are based on sustainable habits that fit your Indian kitchen, meaning dal and roti are perfectly fine. If you are tired of the guesswork and ready to train like you mean it, let's talk. ## About Shikha Singh I am a national powerlifter and coach for women who are done with the nonsense. At 46, I am stronger than I have ever been, and I want you to feel that same power. My coaching is not about gym trends, it is about real strength, sustainable habits, and building a body that you are proud of. [See all of Shikha Singh's services](https://mytribe.in/shiksfitness) ## More from Online Strength & Nutrition Coaching for Women by Shikha Singh - [Featured](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/featured) - [Master Your Form: Exercise Technique](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/master-your-form-exercise-technique) - [Real Results: Client Transformations](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/real-results-client-transformations) - [The Powerlifter's Journey: My Competitions & Medals](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/the-powerlifter-s-journey-my-competitions-medals) - [Fuel Your Strength: Nutrition & Supplements](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/fuel-your-strength-nutrition-supplements) - [My Workouts: From the Gym & Home](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-workouts-from-the-gym-home) - [Coach's Corner: Q&A and Fitness Chats](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/coach-s-corner-q-a-and-fitness-chats) - [My Journey & Motivation](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-journey-motivation) - [My Services](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-services) - [Coach Reacts: Celebrity Fitness](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/coach-reacts-celebrity-fitness) ## More services by Shikha Singh - [Online Competitive Powerlifting Coaching for Women](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women) ## Similar work from other experts - [Fitness Truths & Myth Busting](https://mytribe.in/abhi_kuratti/mindset-coaching/fitness-truths-myth-busting) by Abhinandan Kuratti · Mindset Coaching · Online coaching via calls & messages - [Debunking Fitness Myths: A Science-Backed Reality Check](https://mytribe.in/dr_knuckles_strengthcoach/online-strength-conditioning-program/debunking-fitness-myths) by Nakul Kumar · Online Strength & Conditioning Program · Available Online - [Fitness Facts vs. Fiction: Stop Chasing Myths](https://mytribe.in/academy.of.strength/nutrition-coaching/fitness-facts-vs-fiction) by Academy of Strength · Nutrition Coaching · Online coaching available; Consultations in Indiranagar & Whitefield - [Fitness Truths: Busting Myths About Weight Loss and Training](https://mytribe.in/feel_dvibes/1-on-1-personal-training-coaching/fitness-truths-busting-common-myths) by Feelics · 1-on-1 Personal Training & Coaching · Live online 1-on-1 sessions via video call - [Fitness Myths Debunked: Real Science for Real Results](https://mytribe.in/pt4uindia/body-transformation-coaching/fitness-knowledge-myth-busting) by Sakthivel · Body Transformation Coaching · Online plans available; In-person coaching at Kasavanahalli studio or your home in Bengaluru & Coimbatore - [Getting Abs: Stop Dieting, Start Training](https://mytribe.in/coachamitdahiya/personal-fitness-nutrition-coaching/the-truth-about-abs-fat-loss) by Amit Dahiya · Personal Fitness & Nutrition Coaching · Online coaching available; In-person at 6262 Fitness studios, outdoors, and across Mumbai & Bengaluru ## Book To book Shikha Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shikha%2C%20I%20am%20tired%20of%20the%20fitness%20myths%20and%20want%20to%20start%20real%20strength%20training.%20Can%20we%20discuss%20a%20plan%3F)