A Philosophy of Strength and Consistency
For Sonam Bajwa, fitness is less about chasing an ideal look and more about feeling capable and strong. She has repeatedly emphasized that her goal is to build a body that works and can endure long shooting schedules and demanding dance numbers. This
philosophy translates directly into her workouts, which are rooted in consistency and discipline over fleeting motivation. Her approach prioritizes showing up even on low-energy days, opting for lighter activity rather than skipping a session entirely. This mindset is crucial for her leg days, which are built around the idea of functional strength that supports her both on and off the screen.
Challenging the 'Don't Lift Weights' Myth
Sonam has been vocal about the prejudices women often face in the gym, particularly the outdated advice to avoid lifting weights for fear of looking 'like a man'. She firmly rejects this notion, choosing weights over cardio as her preferred training method. By incorporating significant weight training into her routine, she demonstrates that lifting heavy is essential for building a toned, strong physique. This challenges common myths and encourages women to embrace strength training for its immense benefits, from increased metabolism to improved bone density. Her entire routine is a testament to the power of resistance training.
The Core of the Workout: Squats and Lunges
At the heart of Sonam's leg day are two foundational exercises: squats and lunges. Recent glimpses into her routine show her performing these movements with weights, highlighting their importance for lower-body strength. These compound exercises are incredibly effective because they engage multiple muscle groups simultaneously, including the quadriceps, hamstrings, and glutes. An expert notes that such exercises are among the best for the lower body, as they strengthen the muscles surrounding the hips, knees, and ankles. This not only builds muscle but also improves overall balance, stability, and posture, making everyday movements easier and reducing stress on the joints.
Incorporating Variety and Functional Moves
While squats and lunges are staples, Sonam's full routine is more diverse. She is known to incorporate a mix of strength training, functional exercises, and even Pilates to improve mobility and core stability. Her workouts often start with a thorough warm-up and stretching session lasting 20-30 minutes, which is crucial for preventing injury when lifting heavy. She also uses High-Intensity Interval Training (HIIT) for cardio and occasionally adds kickboxing to engage her entire body. For toning, she might use lighter weights for a higher number of repetitions, ensuring she works her muscles in different ways for comprehensive results.
Proper Form and Gradual Progression
The effectiveness and safety of a weighted leg workout depend entirely on proper technique. Experts caution that performing deep squats or lunges with incorrect form can place excessive stress on the knees, hips, and lower back. It is vital to keep the knees aligned, engage the core, and avoid sudden, jerky movements. For those new to weight training, mastering the exercises with just bodyweight is the recommended first step before adding resistance. Sonam's 'humbling' experience, as she has called it, is a reminder that leg day is challenging. The key is gradual progression—increasing weights slowly over time to avoid strain and allow muscles to adapt and grow stronger safely.
