Strength Training for Rehabilitation & Performance
BASE - Best Personal Training GYM, HSR
I design strength training plans that help you recover from injuries, improve performance, and build lifelong habits, all tailored to your needs and experience level.
Pricing Guide
Small Group Strength & Rehab Cohort
Core Coaching & Supervision
- Format: Small group training in a fixed cohort of 3 to 6 members.
- Frequency: 12 scheduled coaching sessions per month (approx. 3 sessions per week).
- Coach Ratio: 1:3 to 1:6 ensuring semi-private attention for form correction.
- Rehabilitation Focus: Real time adjustments for injuries, back pain, or knee issues during lifts.
Facility & Access
- 24x7 Gym Access: Unlimited self training access to the facility on non coaching days via keypad entry.
- Equipment: Access to powerlifting grade Bullrock equipment, competition racks, calibrated plates, and safety squat bars.
- Environment: Safe Space policy with no mirrors and a strict code of conduct.
Programming & Health
- Customized Plan: Training program designed specifically for your rehabilitation needs or performance goals.
- Medical Review: Analysis of recent blood tests to align training with internal health markers like Vitamin D or Iron.
- Lifestyle Audits: Assessment of sleep, stress, and daily step counts.
Administrative Rules
- Slots: Fixed time slots to ensure discipline and cohort consistency.
- Payment: Strict advance payment policy to secure the slot.
- Make up Policy: Missed sessions must be made up within the week subject to availability.
Private 1:1 Strength & Rehab Coaching
Exclusive Coaching
- Format: 100% private coaching with undivided attention.
- Session Duration: Approximately 60 minutes of dedicated floor time.
- Scheduling: Flexible time slots to accommodate busy schedules (unlike fixed group slots).
- Expertise: Led by coaches with deep expertise in biomechanics and injury rehab.
Advanced Rehabilitation & Tech
- Rehab Specifics: Hands on manual cueing and immediate load management for acute pain or post surgery recovery.
- Technical Breakdown: Advanced analysis of Squat, Bench, and Deadlift using IPF powerlifting standards.
Comprehensive Health Suite
- Lifestyle Overhaul: Deep analysis of nutrition, sleep hygiene, and stress management.
- Medical Review: Detailed blood report analysis to flag deficiencies affecting recovery.
Facility & Amenities
- Priority Access: Immediate access to combo racks and specialized rehab tools without waiting.
- 24x7 Access: Keyless entry to the facility for homework workouts or cardio sessions.
- Amenities: Changing rooms, shoe storage, and drinking water.
Live Virtual 1:1 Strength Coaching
Remote Supervision
- Format: Live 1:1 video calls via Google Meet (Not a PDF program).
- Frequency: 12 Live sessions per month.
- Real Time Feedback: The coach watches every rep through the camera to correct form, tempo, and bracing instantly.
Programming & Strategy
- Equipment Adaptation: Programming tailored to the equipment you have available at your home or apartment gym.
- Video Review: Analysis of offline training videos sent via WhatsApp for days you train alone.
- Bio Feedback: Weekly check ins on energy levels and recovery.
Guidance
- Nutritional Guidance: Basic calorie and macro structuring based on goals.
- Skill Building: Instruction on fundamental movements like bracing and hinging via clear verbal cues.
About Strength Training for Rehabilitation & Performance
Why I Do What I Do
Honestly, pura fitness ka scene hai na, kaafi confusing hai (the whole fitness scene is pretty confusing). There’s too much drama and outdated advice. People get scared of lifting, worried they’ll get hurt, or feel like they have to be super thin. Mujhe lagta hai (I feel) fitness should make you feel better, not worse.
How I Work
- Always look at the big picture - your food, sleep, stress, and movement, not just time in the gym.
- I teach you the ‘why’ behind every move, so you learn for life, not just follow instructions.
- No “all or nothing” mindset here. We build habits that actually fit your life.
- No diet culture. We focus on feeling strong and well, not shrinking yourself.
What You Can Expect
- Programs aren’t copy-paste. I consider your routine, history, and needs.
- If you’re dealing with pain or recovering from injury, we use functional strength training for injury recovery. We work around your pain, not through it, and focus on proper movement.
- For athletes, I offer athletic performance strength coaching to help you get faster, stronger, and avoid injury.
- If you’re new, don’t stress. I love beginner-friendly strength routines. We start with basics and build up your confidence.
- For older adults, my plans include muscle building for healthy aging so you can stay active and independent.
What Our Sessions Are Like
We break down main movements (like squats, hinges, pushes, pulls), and you’ll learn solid form, how to breathe, and actually listen to your body. At the end, my goal is to make you independent and help you find joy in movement. Mental peace is as important as muscles.
Meet your Expert
Arnima
43 connects in last 3 months
My Story
I always wanted to be a businesswoman, just like my dad. School days were rough, I was bullied and tried too hard to fit in. Fitness became my escape, but I messed up—starving, overtraining, just plain lost. Hired a trainer in Bangalore, he didn’t even care about my goals, just pointed at my body. That’s when I knew, I had to do better. BASE is my answer—a judgment-free gym, mostly for women, where feeling strong matters more than numbers. Dad always says, 'यार हर मंथ सेम नहीं होता, ऊपर नीचे चलते रहता है बिजनेस में' (business has ups and downs), and that keeps me going.
My Work
Personalised strength training and powerlifting coaching - We help you get stronger with tailored programs, focusing on women's strength training and hormonal health fitness.
Holistic workout programming and nutrition guidance - No diet culture here. We teach you to fuel your body and build a lifestyle, not just a routine.
Supportive fitness community - Our #BaseArmy is all about celebrating wins, learning together, and keeping fitness judgment-free.
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