Fitness is not only about lifting weights. Instead, it is about commitment, stamina, and the ability to push oneself to perform better each day. So, we were intrigued when fitness influencer and internet personality Ryan Fischer listed 10 things a woman should be able to do at the gym, but “most can’t”. In a Threads post, he wrote:
– Run a mile in under 9 minutes
– Bench press 70 per cent of their body weight
– Deadlift 1.25x their body weight
– Squat their body weight
– Do 1 unassisted pull-up
– Do 15 consecutive push-ups
– Hold a 90-second plank
– Touch their toes without bending their knees
– Carry half their body weight for 50m in a farmer’s walk
– Perform 10 full burpees without resting
We decided to verify it from experts.
Calling the listed things “general parameters”, Dr Prashant Pawar, consultant interventional cardiology, Fortis Hiranandani Hospital, Vashi told indianexpress.com that these may not necessarily apply to all women. “Every woman’s fitness level is different and there is no one-size-fits-all approach. So, while some may be able to pull off some exercises from this list, others may not be able to repeat as many reps. In fact, the same woman might struggle with this list at different stages of her life. So, while this is a blueprint, it is not a comprehensive list that considers all factors,” Dr Pawar stressed.
Agreed Dr Hemant Madan, senior director and programme head, cardiac sciences, Narayana Hospital, Gurugram adding that irrespective, it’s necessary that women exercise regularly and maintain a heart-healthy diet, which is a foundational requirement. “A sedentary lifestyle and poor nutrition are major contributors to diseases, especially of the heart. By staying active and focusing on nutrient-rich foods, such as lean proteins and whole grains, we can significantly see better results,” said Dr Madan.
Dr Pawar said that exercises like deadlifts help strengthen posterior chain muscles while squats help burn calories and reduce weight. “Unassisted pull-ups help increase back strength; 15 pushups or more can help strengthen chest and triceps muscles, while 90-second plank shows core strength,” said Dr Pawar.
Ryan Fischer lists what women should be able to do at the gym (Source: Ryan Fischer/Threads)
He added that being able to touch the toes without bending the knees hints at the flexibility of the hamstring, gluteus, and ankles. “Carrying half of their body weight on a farmer’s walk is a resistance training exercise, which helps to increase endurance and strength,” Dr Pawar said.
Finally, Dr Madan said that managing sleep and stress are equally important. “Chronic stress and poor sleep patterns elevate blood pressure and contribute to heart disease, making it vital to prioritise rest and mental well-being. Finally, avoiding toxins such as smoking and excessive alcohol is non-negotiable. These are among the most harmful factors for heart health, and eliminating them can have a profound impact on reducing long-term cardiovascular risk,” said Dr Madan.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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