Sonam Bajwa's dedication to fitness is legendary, with a physique that speaks volumes about her work in the gym. Her intense leg days are particularly noteworthy, but what do they involve, and are they right for you? Let's break it down.
The Philosophy: Functional Strength First
Before diving
into specific exercises, it's crucial to understand Sonam Bajwa's approach to fitness. Her goal is functional strength, not just aesthetics. For an actor with demanding schedules, long dance routines, and constant travel, a strong body is a necessity for endurance and injury prevention. She has emphasised that her workouts are about feeling capable and confident, treating fitness as a form of self-maintenance rather than punishment. This mindset informs the intensity and structure of her training, which is built on discipline and consistency, even on low-energy days. She has a preference for weight training over cardio, seeing it as essential for building a strong foundation.
The Core Lifts: Building Power
A powerful lower body is built on heavy, compound movements, and Sonam's routine is no exception. Exercises like squats and lunges are central to her leg day. These movements are fundamental because they engage multiple muscle groups simultaneously—quads, hamstrings, glutes, and the core—delivering maximum bang for your buck. For someone at her fitness level, this often involves barbell back squats or other weighted variations. These aren't just for show; they build the raw strength needed for explosive power in dance sequences and overall physical resilience. The emphasis is on proper form to maximise muscle engagement and minimise injury risk.
The Sculpting Moves: Isolation and Definition
While compound lifts build the foundation, isolation exercises are used to sculpt and define specific muscles. After fatiguing the major muscle groups with heavy squats and lunges, an advanced routine like Sonam's would incorporate moves like leg presses, leg extensions, leg curls, and various deadlift variations. These exercises allow for targeted work on the quads, hamstrings, and glutes from different angles, creating the toned, well-defined look that many admire. It's this combination of heavy compound lifting and targeted isolation work that creates a balanced, strong, and aesthetically developed lower body.
The Intensity Factor: Why It's Not for Everyone
Herein lies the critical difference. A celebrity workout is often characterised by high volume (more sets and reps) and heavy resistance. Sonam herself has called her leg day a 'humbling experience'. This level of intensity is the result of years of consistent training with professional guidance. Pushing through such a demanding session requires a body that is already conditioned to handle significant stress. An expert orthopedic doctor, Dr. Swapnil Zambare, noted that while these exercises are excellent, their benefits are entirely dependent on proper form and gradual progression. Attempting to lift too heavy, too soon, or with poor technique can lead to serious injuries in the knees, hips, and lower back.
The Beginner's Prescription: A Smarter Start
So, if you shouldn't copy Sonam's workout, where should you start? The key is to master the fundamentals before adding weight. Fitness experts advise beginners to start with bodyweight versions of core exercises. Focus on perfecting your bodyweight squat and lunge form, ensuring your knees are aligned and your core is engaged. A great starting point is to aim for 3 sets of 8 to 12 reps for a few chosen exercises. Instead of jumping into heavy barbell squats, try goblet squats with a light dumbbell to learn the movement pattern safely. Rather than advanced isolation machines, focus on foundational moves like glute bridges and bodyweight calf raises to build initial strength and stability. The goal is not to lift heavy, but to lift well.
