By Sasha Gonzales

Copyright scmp

Lifting weights in her salwar kurta – a traditional Indian outfit consisting of a tunic, loose-fitting pants and knotted scarf – Roshni Devi Sangwan stands out from other gym-goers in South Delhi, in the Indian capital New Delhi.
The garb does not appear to hamper her performance: the grandmother of three can perform a 105kg (230lb) trap bar deadlift, 120kg leg presses and 60kg squats.
These are impressive feats for a 70-year-old woman who, before taking up weightlifting in September 2022, had never exercised before, let alone stepped foot in a gym.
At the age of 68, Sangwan, known on Instagram to her 111,000 followers as “Weightlifter Mummy”, was diagnosed with arthritis in her knees. This painful condition causes inflammation and deterioration of the knee joint cartilage.

Her doctor said arthritis was normal for someone her age and warned that it would progressively worsen. He recommended that she avoid doing too much housework and climbing stairs, and that she undergo physiotherapy and take short walks for exercise.
After four months of physiotherapy, her son, Ajay Sangwan, suggested she join a gym and train with him. It took her four more months to agree.
“I was sceptical at first because I’d never heard of anyone joining the gym at [my] age, and I was worried about what other people might think when they saw me working out in my salwar kurta,” says Sangwan, a widow with three grown children.
Ajay, who is in his forties, ran an export business at the time, while his eagerness to learn about fitness led him to become a qualified fitness trainer in 2019. Little did he know that it would help his mother later.
“Mum was miserable after being told that she had knee arthritis, and I felt terrible for her. I also thought, who’s the doctor to tell my mother that she can’t or shouldn’t do something?” he says.

In 2023, he quit his business to train his mum full-time. He tailored a workout programme for her, starting with stretching and other basic movements. He was careful to start her out slowly so that she would not injure herself, and taught her how to perform each movement correctly.
“Mum was so weak that she couldn’t bend all the way down, but I encouraged her to keep trying,” he says.
“Initially, my goal was to build her confidence and get her to understand the benefits of the exercises so that she would not lose her motivation and quit.”
As the months passed, his mother grew stronger and was able to start lifting heavier weights. She also tried other types of exercise.

She now trains daily at the gym, where her routine includes cardiovascular workouts such as rowing, cycling and walking. She also does planks and battle rope exercises to strengthen her core muscles, all under the guidance of her son, who now trains other clients, too.
A vegetarian, she follows a simple but nutritious diet. Before working out in the morning, she drinks a milkshake made with oats, chia seeds, pumpkin seeds, sunflower seeds, almonds and raisins. Post-workout, she drinks a whey protein shake.
Her afternoon meal includes rice, lentils, milk curds and salad. For dinner, she has boiled chickpeas or paneer, a fresh Indian cheese, with savoury lentil pancakes.

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In 2024, she took part in a deadlift competition organised by a local gym and won gold. She has been invited to compete in the World Championships for Strongman, hosted by the World Strength Games, in the US next May. She is currently training for the event.
After about three years of regular exercise and strength training, she feels better than ever.
“Before I started training under my son, I felt weak and unmotivated. My life wasn’t very exciting because all I did was watch TV at home.
“Now, I have so much energy. My joints no longer hurt, and my posture has improved. I feel more confident, and I can easily do heavy chores at home without getting fatigued.”

Years ago, she experienced an injury in her right shoulder. Her doctor recommended surgery, but now that she is physically stronger, the muscle appears to have recovered, and she was told that she no longer needs treatment for the injury.
She manages a few minor health issues. For instance, she accidentally cut her right index finger in 2003, and as this finger no longer bends properly, she lifts using only three fingers on this hand.
This May, she fractured her ankle in a traffic accident. The injury will take longer to heal because of her age.
It is not easy to take that first step towards improving your health and transforming your body, especially if you are in your sixties or older and have never exercised before, but she says you have to try.
“Exercise is important, but remember to always consult a trainer or healthcare professional first,” she says.
“Your age shouldn’t matter, and you shouldn’t make excuses for not exercising, because nobody else can do the work for you. Doing something difficult for the first time can feel daunting, but you have to challenge yourself.”
Her son agrees.
“Regular training slows the ageing process, affects how you carry yourself physically, and increases your confidence. It may make you less dependent on medications and you’re likely to get more out of life,” he says.

He admires his mother’s determination and persistence and is proud of her for stepping into the gym three years ago.
“She’s a strong woman. She reminds me of a Hindu goddess called Durga, the goddess of strength,” he says.
“My mum, even with her physical issues, was courageous enough to try something new. She powered through fear and doubt to accomplish things many people wouldn’t even attempt.
“Sometimes, I’ll express my concern about her ability to do something physically challenging, but she just smiles and says, ‘Let me try it anyway.’”
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