Women's Health & Fitness
A3 Performance
We create science-based strength and fitness programs for women over 40, tailored to your age, goals, and life stage, with a focus on safe and effective training.
Pricing Guide
Small Group Strength & Conditioning
Training Format
- Small Group Ratio: Training takes place in groups of 4-6 women under the supervision of a floor coach.
- Frequency: Access to 3 to 4 scheduled sessions per week (12-16 sessions per month).
- Program Design: Follows standardized 4-6 week strength cycles focused on general fitness, weight management, and endurance.
Facility & Equipment
- Hardware: Full access to functional gear including Hex Bars for safe deadlifting, Prowler Sleds, Battle Ropes, and Plyometric Boxes.
- Environment: Training takes place in an open-air, industrial studio with AstroTurf flooring and fans (non-AC facility).
- Amenities: Basic changing rooms and cubbies provided. Users must bring their own towels and hydration.
Coaching Supervision
- Oversight: Floor coaches provide active form correction to prevent injury on major lifts.
- Autonomy: Participants are expected to count their own reps and set up their own weights under supervision.
- Community: Access to the member WhatsApp group for schedule updates and basic nutritional guidelines.
1-on-1 Specialized Rehab & Performance
Personalized Clinical Approach
- 1-on-1 Coaching: A dedicated coach is assigned for the full 60-minute session to spot every lift, load weights, and modify exercises in real-time.
- Specialized Tracks: Custom programming available for specific needs including Postpartum (Diastasis Recti safe), Perimenopause (bone density focus), and Injury Rehab (ACL/Meniscus/Back history).
Recovery & Tech
- Equipment Access: Includes usage of premium recovery technology such as Normatec Air Compression Boots for leg recovery and percussive massage therapy.
- Screening: Includes a comprehensive initial movement assessment to identify muscle imbalances and mobility restrictions.
- Cycle-Syncing: Training intensity is adjusted weekly based on energy levels and hormonal cycles.
Additional Support
- Lifestyle Guidance: Includes specific advice on protein intake and hydration strategies tailored to age and hormonal health.
- Priority Booking: Access to peak morning and evening slot reservations.
- Full Support: The trainer handles all rep counting, equipment setup, and spotting.
About Women's Health & Fitness
No Shortcuts, Just Science
I believe in building real strength, not following trends. My approach to women's health and fitness is all about science-backed training that fits where you are in life. I work with you to get you stronger, faster, and more resilient, no matter your age.
Strength is for Every Woman
Forget the old school ideas - lifting heavy isn’t going to make you bulky. It makes you strong, lean, and gives you so much confidence. I want you to feel what your body can actually do. This is about making sure you’ve got a solid foundation for lifelong health.
Your Program, Your Life
Your fitness plan should match your story. I don’t do cookie-cutter routines. Your goals, your body, your experiences - I keep all that in mind. Whether you’re in your 40s, 50s, or beyond, I create programs that respect your age cycle and focus on safe, effective strength training for women over 40.
- If you’re bouncing back from injury or postpartum, I’ll help rebuild your core and energy with smart, safe postpartum recovery exercises.
- As your body goes through hormonal changes and fitness needs shift, I adapt your plan so you can keep smashing those goals.
The A3 Method
I want every session to count. It’s not just lifting weights - I bring in mobility, agility, power, functional fitness for women, and endurance. My focus is on safety, using proper form, and real coaching. You’ll see me right there, correcting and cheering you on.
More Than Just a Workout
Here, you’re part of the A3 fam. People say it’s like their second home and sometimes, a free therapy session. We hype each other up and get through every set together. You’re never alone in this journey.
Meet your Expert
A3 Performance
26 connects in last 3 months
My Story
Hey, we’re A3 Performance. Started up in 2013, still kicking. You’ll find real athletes here - cricket, basketball, you name it. We’ve had people walk in for 3 months, end up staying 9 years. Seen folks go from injury to Indian cricket call-up, seen women smash their own limits. Even had Rajinikanth drop by once! For us, this is home, not just a gym. A3 Fam - you’ll feel it when you walk in.
My Work
What We Do - Custom personal training, athlete strength training, injury rehab, postpartum fitness coaching, holistic weight loss.
Our Training Style - All out, every session. No shortcuts. We build smart, science-backed plans for real results.
We Train Everyone - Pro athletes, new moms, desk job warriors - we know what different bodies need, especially for women.
A3 Fam Vibe - Here, you’re not just a client. You’re family. Support, motivation, sometimes free therapy too.
