How Did Sanya Malhotra Gain Weight for Sunny Sanskari Ki Tulsi Kumari? Personal Trainer Reveals Her Workout Plan

Celebrities often undergo major physical transformations for their roles. From losing weight to gaining muscle, their preparation can be intense and carefully planned. Recently, Sanya Malhotra took on one such challenge for her role in Sunny Sanskari Ki Tulsi Kumari.

Instead of just relying on diet alone, she combined strength training, skill development, and carefully structured routines with her personal trainer to gain weight in a healthy way. To gain lean muscle and redefine her frame, she followed a focused three-month plan guided by her personal trainer.

Trainer’s Approach to Sanya’s Fitness Plan

 

 

 

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Tridev Pandey, Founder and Coach at Nice and Easy Fitness Studio, Mumbai, revealed how the journey began. “Sanya’s weight was 56 kg when she came to know about this film. She already works out regularly and eats simple home-cooked food.”

This base made it easier to adjust her program. She didn’t need a crash plan, but rather a structured approach with a three-month target. “We had a goal that this is a short time of 3 months to do this weight gain, some fat gain, and also build movement skills.” The focus was not only on the scale but also on strength and mobility.

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Skill-Building Along With Weight Gain

Pandey stressed that transformations should not be about numbers alone. “So we started learning pull-ups. In this journey, we did a lot of push-ups, proper one-toe push-ups, full range of motion pull-ups, handstands, and so many other things.” Instead of only tracking calories, the program encouraged Sanya to master functional movements.

• Pull-ups to develop back and arm strength
• Push-ups for chest and upper body endurance
• Handstands to improve balance and shoulder stability
• This way, weight gain happened alongside better performance.

The Expert’s Key Advice

The coach emphasised a broader life lesson for anyone undergoing transformation. Whenever you are doing a transformation, make sure you set a small goal, some skill. The world is in the process of weight loss. But if you do something new, then maybe you will achieve something great. In other words, focusing only on weight can be limiting. By pairing it with skill-building, the journey becomes more rewarding and sustainable.

What Research Says About Weight Training and Gains

Studies show that combining resistance training with a calorie-surplus diet leads to not only weight gain but also lean muscle improvements. For instance, a study published on PubMed highlighted that progressive strength training in combination with nutritional strategies helped participants increase muscle mass and strength significantly, compared to diet alone. This aligns with Sanya’s journey, where structured exercise and skill development supported healthy weight gain.

Why Sanya’s Transformation Stands Out

Unlike extreme methods sometimes used in the industry, her plan was rooted in balance. Simple food, strength-building exercises, and a set timeline ensured she gained weight without compromising fitness. This practical approach makes it relatable for people who want to change their bodies while staying healthy.

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Conclusion

Sanya Malhotra’s transformation for Sunny Sanskari Ki Tulsi Kumari is an example of how to balance weight goals with functional strength. Guided by her trainer Tridev Pandey, she not only gained weight but also improved her performance by learning new skills. It’s a reminder that real progress comes from steady efforts, smart routines, and keeping the focus on long-term health.