Aishwarya Nigam is a musculoskeletal physiotherapist, yoga teacher, and head physio at Physioqinesis in Thane. She treats women through pain, helping them return to fitness.
Her own story shapes her approach. In college, stress and too little movement left her with anxiety and an elevated resting heart rate. The gym was her fix, and it convinced her that movement is one of the best tools for managing stress. Today, she balances a demanding clinic, online content, and training for a Hyrox race.
In her interview, Aishwarya Nigam shares tips to stay consistent, lift without fear, train with your cycle, and protect your bones for life.
How Aishwarya Nigam Became a Healer
What first drew you to physiotherapy, and when did yoga and Pilates join your practice?
During lockdown, physiotherapy had to go hands-off and online. We couldn’t touch or treat patients, so I started exploring more ways to heal clients in the best way possible.
I had always been a yoga student, but I became a teacher to pass those benefits to my patients. It helped my own mental health in those tough times too. Pilates is an extension of physiotherapy: it treats chronic cases while maintaining fitness.
“Movement is how I manage stress”
Was there a turning point that shaped how you approach the body today?
Not a physical injury, but a mental health problem. I developed anxiety in college, and my resting heart rate was elevated, which isn’t normal. It came from a lack of movement and piled-up stress. I enrolled in a gym right away and got better.
Movement helps you manage internal stress and handle external stress better.
One Free Hour Now Feels Like a Victory
How has your relationship with fitness changed as your career grew?
As a student, I spent hours in the gym. Now finding a single hour to work out is a win. The best thing I did was sign up for a Hyrox. It keeps my strength and endurance in check and keeps me disciplined until race day.
A day in her life: sleep first, business second
How do you balance clinic, teaching, content and speaking?
A challenge! I get as much sleep as I can, which helps me manage the day. I wake at 7 and plan. As clinic head at Physioqinesis, Thane, I also build the business, which takes a lot of brain cells. After work, I give an hour to posting content, and Sundays are for catching up on shoots.
Her reset button: One Weekend Drive a Month
What helps you switch off and recover?
Driving out of the city for a weekend once a month. I take leave and put everything aside.
The habits her parents taught her
What shaped your approach to health early on?
Early on, I learned the value of home-cooked food, portion control, warm water in the morning, and a probiotic. My parents built these habits in me, and I watched them stay active and energetic while managing home and work.
Injuries Most Common in Women
What injuries do you see most in women who exercise, and how can they be prevented?
Women starting strength training, especially in their late 40s, often develop shoulder tendinopathies, trapezius spasms, or lower back strain.
- Don’t rush to heavier weights
- Allow recovery to set in
- Get the right nutrition and supplements
And sleep. Get as much sleep as you can.
Will lifting make you bulky? Her answer
What’s the real science behind the “bulking up” fear?
In the first sessions, your sleeves may feel tighter. It’s temporary: water retention and short-term muscle swelling. Give it time. Once fat burns and muscle recovers and tones, arms get leaner.
Women can’t bulk up like men without additional drugs, so be assured that we are naturally not built to bulk.
Train with your cycle, not against it
How should women adapt workouts to hormonal fluctuations?
Every woman and every cycle is different. Your body isn’t “less capable” because of hormones. It simply responds differently across the month.
Track your cycle, not just your workouts.
Energy, recovery, sleep, appetite, body temperature, and motivation all fluctuate.
- Follicular (after periods until ovulation): You may feel stronger, recover faster, and handle higher intensity.
- Luteal (ovulation until periods): Recovery slows, temperature rises, and fatigue builds faster. Prioritize hydration, carbs, and sleep, and trim volume if needed.
- Menstrual: Some women train hard, others need less intensity. Learn your own pattern rather than following generic advice.
Bank your bone density before 30
What should women do in their 20s and 30s to protect bones and joints?
Build your strength. When you give a strength stimulus to your muscle, it triggers a growth response in your bones! This builds peak bone mass!
Bone density peaks around 30. What’s banked now is what you draw from later.
- Avoid prolonged poor posture from desk work or phone use
- Get assessed for movement dysfunctions or asymmetries