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Bhakti Mathur

Eighteen-year-old powerlifter Saaina Bajaj serves as a reminder of the positive impact parents can have on their children.
From considering herself plump as a preteen, she went on to become a powerlifting champion at age 16 and later bounced back from an unexpected medical issue.
Bajaj moved with her family to Hong Kong from India in 2017 and, like so many other girls her age, was keen to fit in.
“I remember comparing myself with girls in my class and thinking I was overweight. I was determined to lose the excess pounds,” says Bajaj, who recently graduated from Hong Kong International School.

She joined the school football team and began walking everywhere instead of taking taxis or buses.
“By grade eight, I was running 10km (6.2 miles) almost every day. I lost weight and looked thin but lacked definition and muscle tone,” Bajaj says.
Two years ago she took up competitive powerlifting. It transformed her life.
“I would watch my father lift dumbbells at home every day during the pandemic. One day I gave it a try. It was uncomfortable at first; the weights felt heavy, and I decided not to continue.
“A couple of months later, when the gyms reopened, I gradually incorporated light weights into my workouts after running,” she says.
Bajaj also began following Analis Cruz, a fitness enthusiast and social media sensation with 2.7 million followers on Instagram and even more on TikTok and YouTube.
“Her positivity and focus on self-care represents the kind of life I want to live. Her workout programmes inspire me,” she says.

Bajaj’s brother Siddhant, 21, also lifts weights, and he inspired her to become mentally strong.
“When I would get in my head about a weight or find it daunting, he would make me realise that I had nothing to be afraid of,” she says.
Bajaj’s father introduced her to competitive powerlifter Sophia Khan, who overcame depression and an eating disorder to become a top-10 female powerlifter in Hong Kong. She began training Bajaj to compete.
In powerlifting competitions, entrants have three attempts to lift the heaviest weight they are capable of in three lift categories: squat, bench press and deadlift.
Khan’s advice to young women thinking about starting powerlifting is simple: “You should always compete with yourself before others. Why would you want to be better than others when you can be a better version of yourself?”












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A post shared by saaina (@saainalifts)



Three months before a competition, Bajaj begins training four times a week, from two to four hours each session, following a programme Khan created for her.
Sessions are longer on “max-out days”, when she does all three powerlifting exercises to see the improvements she has made.
From being able to squat lift 75kg (165lbs) when she started, she reached 97kg in 2022 and 110kg this year. During that same period her bench lifts also increased – from 35kg to 49kg to 57kg, as did her deadlifts – from 100kg to 115kg to 120kg.
For Bajaj, training with Khan was a game changer. “My form improved, my workouts became more structured, and I felt like I was actively working towards my goals,” she says.
When I first began lifting, I used to compare myself to others, and that made me feel inadequate
Saaina Bajaj
The training was put to the test in 2022 when Bajaj competed in the Hong Kong Powerlifting Federation Championship. She won gold in the women’s youth category and silver in the women’s under 64kg category.
In 2023, she won gold in the youth category at the USA Powerlifting Federation Winter Mania.
Bajaj’s eating habits have changed. From not eating much early in the day and having heavy meals later, she now eats home-cooked, balanced meals three times a day.
For breakfast she usually eats Greek yogurt with chia seeds and protein powder, or a three-egg omelette with vegetables and cheese. For lunch and dinner she eats salmon or beef with vegetables and rice. She treats herself to chocolates once in a while.
Bajaj purposely does not track her weight, as that puts her in a “toxic mindset”. She checks it only before a competition to see which weight class she falls into.


Her weight has remained unchanged, at around 60kg, since 2020.
“The difference is in my body composition. I have a much lower body fat percentage now [20 per cent] and my weight is muscle mass,” she says.
Powerlifting has had a huge impact on Bajaj, mentally and physically.
“When I first began lifting, I used to compare myself to others, and that made me feel inadequate. After two years of powerlifting, I have realised that everyone has setbacks in their fitness journey and progress is non-linear. It’s a long-term game for everyone,” she says.
During peak training periods, Bajaj has faced tough days and has often failed to lift weights she should have been able to. Her strength fluctuates with her menstrual cycle, diet, stress and other factors. What matters, she says, is showing up regardless and looking forward to better days.
When it comes to loading weights, always go light first [...] start increasing and you will feel yourself getting stronger
Saaina Bajaj
“What keeps me motivated is being aware of what affects my performance and listening to my body. Rest and recovery is essential to the process because lifting 100-plus kilograms every week impacts the body,” she says.
In January 2023, Bajaj discovered the value of having gone through tough days during a medical check-up in Mumbai.
A scan revealed a large cyst filled with three litres of fluid near her ovaries. It was removed in a four-hour operation – and was benign. A three-month recovery period followed.
“The hardest part was seeing my body post-surgery, especially after spending hours at the gym building muscle,” Bajaj says. “It was then that I realised that strength training wasn’t just physical; it was mental.
“I was strong when I walked the hospital halls, when I allowed myself to rest and recover, and when I resumed lifting.”
Her family is her support system.
“My father encouraged me to start powerlifting. My mother always emphasises listening to my body and prioritising safety. My brother pushes me the most. All three of them, and my friends, come to cheer me on in the competitions,” she says.

Bajaj is proud of her mother, who she considers her hero.
“When I first began weight training, she was worried that I would get bulky and injure myself. Over the past few years, watching me, she has begun weight training herself, and even recommends strength training to her friends,” Bajaj says, noting that women have many misconceptions about weightlifting.
“They fear getting bulky and muscular. The truth is, it is extremely hard to get that way,” she says.
For women who want to get fit through strength training, Bajaj recommends considering the reasons. Is it to become leaner? To become stronger? To age well? To boost self-confidence? To improve bone, heart and muscle health? There are countless reasons.
To get started, build your exercise plan, using online searches, YouTube videos or Instagram reels for research. Take notes of workouts you would like to complete in your sessions.

“When it comes to loading weights, always go light first. Eventually, when you get comfortable with the weight you are lifting, start increasing and you will feel yourself getting stronger,” Bajaj says.
For Bajaj, who is now enrolled at the University of Bath, in the United Kingdom – where she will study management and hopes to join the powerlifting club – her approach to working out has shifted in a few short years.
She has gone from worrying about her physical appearance to prioritising how her body feels.
After a workout, she feels happy and energised. Her fitness routine boosts her productivity, keeps her motivated to pursue her goals, and, as her recovery proved, has made her resilient.
As Bajaj says: “The only weight that matters is the one in your barbell.”
Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.


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