Men embrace Pilates, women lift weights: Yasmin Karachiwala on India's fitness shift
In an interview, Yasmin Karachiwala said women are embracing weights and men are warming to Pilates. She said the shift reflects a wider move from appearance-led fitness to strength, mobility and sustainable health.
For decades, women feared lifting weights believing they would become "bulky", while many men dismissed Pilates as a workout meant only for women. According to celebrity fitness coach Yasmin Karachiwala, those long-held fitness myths are finally beginning to fade.
In an exclusive conversation with India Today, Karachiwala said India's fitness culture has undergone a dramatic transformation over the past three decades, with more women embracing strength training and a growing number of men recognising the benefits of Pilates.
"The biggest change I've seen is that women are no longer afraid of lifting weights, and men are slowly realising that Pilates isn't just for women," she said.
WOMEN WON'T BECOME BULKY BY LIFTING WEIGHTS
Recalling the early years of her career, Karachiwala said one of the most common misconceptions she encountered was women's fear of strength training.
"When I started training nearly 30 years ago, women believed that lifting weights would make them look like men. It took a lot of explaining that women simply don't have the testosterone levels needed to build bulky muscles naturally," she said.
Even today, she believes some misconceptions persist, particularly among men who continue to associate Pilates with women.
"I don't think men fear Pilates as much as they think it's only meant for women. But Pilates was actually developed by Joseph Pilates during World War I for men. It has always been designed for both men and women," she explained.
WALKING IS GOOD BUT NOT ENOUGH
Walking remains one of the most popular forms of exercise among Indians, especially older adults. But Karachiwala cautioned that relying on walking alone may not be sufficient for long-term health.
"Walking is a great form of exercise if you're otherwise inactive, but it definitely isn't enough," she said.
As people age, bone density naturally declines and muscle mass reduces over time. While walking benefits heart health and endurance, it does little to preserve muscle strength.
"Walking alone does not help you build muscle. It's really important to include resistance training throughout your life, especially as you get older. Strong muscles support your bones and help maintain mobility," she said.
Karachiwala added that she herself incorporates weight training into her routine three times a week.
WHY CRASH DIETS DON'T WORK
Another major mistake people make, she said, is chasing rapid weight loss through restrictive diets.
"Crash diets don't work," Karachiwala said. "Food is information for your body."
Instead of cutting out meals or entire food groups, she recommends focusing on balanced nutrition that includes adequate protein, carbohydrates, vitamins and minerals.
"You need nutrients, vitamins, protein and carbohydrates. When every meal is balanced, your body doesn't crave unhealthy foods," she explained.
According to her, cravings for junk food often stem from nutritionally inadequate meals rather than a lack of willpower.
"The reason we're attracted to junk food is because our meals aren't balanced enough. When you nourish your body properly, you don't need to rely on crash diets."
SMART FITNESS OVER QUICK FIXES
Karachiwala also warned against equating weight loss with endless cardio sessions.
Instead, she advocates a balanced fitness routine that combines cardiovascular exercise, strength training and flexibility work.
"You need to work out smart, not just do cardio to lose weight. There should be a good balance between cardiovascular fitness, strength and stretching, while ensuring you get all your nutrients," she said.
She also says that there's a shift in fitness, where sustainable habits are gradually replacing outdated myths and quick-fix solutions.
As more women pick up weights and more men step into Pilates studios, Karachiwala believes the focus is finally moving away from appearance alone towards building strength, mobility and lifelong health.
For decades, women feared lifting weights believing they would become "bulky", while many men dismissed Pilates as a workout meant only for women. According to celebrity fitness coach Yasmin Karachiwala, those long-held fitness myths are finally beginning to fade.
In an exclusive conversation with India Today, Karachiwala said India's fitness culture has undergone a dramatic transformation over the past three decades, with more women embracing strength training and a growing number of men recognising the benefits of Pilates.
"The biggest change I've seen is that women are no longer afraid of lifting weights, and men are slowly realising that Pilates isn't just for women," she said.
WOMEN WON'T BECOME BULKY BY LIFTING WEIGHTS
Recalling the early years of her career, Karachiwala said one of the most common misconceptions she encountered was women's fear of strength training.
"When I started training nearly 30 years ago, women believed that lifting weights would make them look like men. It took a lot of explaining that women simply don't have the testosterone levels needed to build bulky muscles naturally," she said.
Even today, she believes some misconceptions persist, particularly among men who continue to associate Pilates with women.
"I don't think men fear Pilates as much as they think it's only meant for women. But Pilates was actually developed by Joseph Pilates during World War I for men. It has always been designed for both men and women," she explained.
WALKING IS GOOD BUT NOT ENOUGH
Walking remains one of the most popular forms of exercise among Indians, especially older adults. But Karachiwala cautioned that relying on walking alone may not be sufficient for long-term health.
"Walking is a great form of exercise if you're otherwise inactive, but it definitely isn't enough," she said.
As people age, bone density naturally declines and muscle mass reduces over time. While walking benefits heart health and endurance, it does little to preserve muscle strength.
"Walking alone does not help you build muscle. It's really important to include resistance training throughout your life, especially as you get older. Strong muscles support your bones and help maintain mobility," she said.
Karachiwala added that she herself incorporates weight training into her routine three times a week.
WHY CRASH DIETS DON'T WORK
Another major mistake people make, she said, is chasing rapid weight loss through restrictive diets.
"Crash diets don't work," Karachiwala said. "Food is information for your body."
Instead of cutting out meals or entire food groups, she recommends focusing on balanced nutrition that includes adequate protein, carbohydrates, vitamins and minerals.
"You need nutrients, vitamins, protein and carbohydrates. When every meal is balanced, your body doesn't crave unhealthy foods," she explained.
According to her, cravings for junk food often stem from nutritionally inadequate meals rather than a lack of willpower.
"The reason we're attracted to junk food is because our meals aren't balanced enough. When you nourish your body properly, you don't need to rely on crash diets."
SMART FITNESS OVER QUICK FIXES
Karachiwala also warned against equating weight loss with endless cardio sessions.
Instead, she advocates a balanced fitness routine that combines cardiovascular exercise, strength training and flexibility work.
"You need to work out smart, not just do cardio to lose weight. There should be a good balance between cardiovascular fitness, strength and stretching, while ensuring you get all your nutrients," she said.
She also says that there's a shift in fitness, where sustainable habits are gradually replacing outdated myths and quick-fix solutions.
As more women pick up weights and more men step into Pilates studios, Karachiwala believes the focus is finally moving away from appearance alone towards building strength, mobility and lifelong health.
