---
title: "Strength & Conditioning for Expert Muscle Building & Toning - mytribe"
description: "Transform your body with our Strength & Conditioning program. Get a personalized fitness plan for effective muscle building and functional strength. Ready to become the strongest version of yourself? Book your free trial with our expert trainers today!"
canonical: https://mytribe.in/ista_fitness/strength-conditioning
last_updated: 2025-09-25
---

# Strength & Conditioning in Delhi Ncr

By [ISTA By Rashmi](https://mytribe.in/ista_fitness) · I design personalized strength and conditioning plans using weights, bodyweight, HIIT, and functional exercises, and I guide you through every session with form correction and accountability.

## Locations

At ISTA Fitness Studio in Palam Vihar, Gurugram

### Visit at

- ISTA Fitness Studio at Palam Vihar, Gurugram (close to Ansal Plaza, Sector 22, Sector 23, Udyog Vihar, Cyber City)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Quarterly Gym Membership

90-day access to strength, cardio, and functional zones with active floor supervision and strict shoe hygiene policy.

Typically ₹6,500-7,800 per 3 months (estimate)

#### Access & Equipment
*   **90 Days Validity:** Full access during morning and evening operational hours.
*   **Strength Zone:** Jerai selectorized machines, plate-loaded machines, squat racks, and Smith machines.
*   **Cardio & Functional:** Treadmills, spin bikes, ellipticals, tires, and battle ropes.
*   **Free Weights:** Rubberized dumbbells, barbells, and benches.

#### Guidance & Support
*   **Active Supervision:** Floor trainers available to correct form and posture.
*   **Workout Support:** Standard template-based workout charts and spotter assistance for heavy lifts.

#### Facilities & Hygiene
*   **Hygiene Policy:** Mandatory clean indoor shoes required for the workout floor.
*   **Amenities:** Air-conditioned floor, changing rooms, daily use lockers, and drinking water.

### Personal Training Package (12 Sessions)

4-week program including 12 one-on-one sessions, custom diet planning, and body composition tracking.

Typically ₹10-12K per month (estimate)

#### 1-on-1 Coaching
*   **Sessions:** 12 dedicated 60-minute personal training sessions per month.
*   **Custom Program:** Tailored workout plans for goals like fat loss, strengthening, or toning.
*   **Technique Focus:** Hands-on form correction for complex lifts to prevent injury.

#### Nutrition & Progress
*   **Diet Planning:** Structured meal plans customized to vegetarian or non-vegetarian preferences.
*   **Accountability:** Daily check-ins for meal tracking and motivation.
*   **Measurement:** Regular tracking of weight and body inches.

#### Priority Support
*   **Assisted Recovery:** Post-workout assisted stretching sessions.
*   **Floor Management:** Trainer assists with equipment setup during peak hours.
*   **Note:** Gym floor access membership is typically charged separately.

## About Strength & Conditioning

### Why I Do This

We all want to feel stronger, but getting started is tough. If you keep saying “kal se shuru karungi” (I’ll start tomorrow), you’re not alone. I believe health is totally your own zimmedaari (responsibility), and you’ve got to show up for yourself. No doctor can do that for you.

### How We Train

I mix progressive overload training, bodyweight moves, and HIIT so your workouts never get boring or stale. Free weights and machines build real muscle, but we also work on your core stability and joints. Sometimes we flip tyres, sometimes it’s planks or box jumps. I promise, you’ll sweat but you’ll also laugh.

### Who This Is For

Absolutely anyone can join—doesn’t matter if you’re just starting, already a gym junkie, or you’re in your 60s. If you’re a woman who thinks lifting will make you bulky, bhool jao (forget it)—it’ll just make you feel strong and confident. Kaun kehta hai strong hona sirf boys ka kaam hai? (Who says being strong is just for boys?)

### What Changes

You’ll notice your body changing—think toned muscle, fat loss, and a stronger back. But the big win is what happens in your mind: better confidence, less stress, and a whole lot of discipline. 

### My Way

Every plan is personalized. I’ll be there correcting your form, keeping you accountable, and sometimes giving diet advice too. We’re like a parivaar (family) here at ISTA. Your struggles, your wins, we share them all.

## Highlights

Browse through ISTA By Rashmi's best work.

### [Featured](https://mytribe.in/ista_fitness/strength-conditioning/featured)

- [Video: You bring the effort, we bring the expert guidance. Together, we become unstoppable. This is how we build real, lasting strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2ddd61c-1e5d-48ec-af96-54c0a9a18ade)
- ![This is what consistency and dedication look like. We don't promise quick fixes, we guide you through a transformation that you can see and feel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5a11c3a-c34b-4a49-ba8b-1d8c8ee55c29)
- [Video: Fitness is always easier when you're not alone. Our group classes are filled with energy and support, making every workout something to look forward to.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7a74ac3-a5c3-4b2b-82ce-5cd519600d1c)
- [Video: The difference between a good workout and an injury is proper form. We focus on teaching you the correct technique for every exercise, ensuring you train safely and effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1362307e-464f-4e2c-a64d-8041ebe381db)
- [Video: I've always been my favorite, and now I'm becoming my strongest. We believe strength training empowers women to build not just muscle, but unshakable confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64a9d469-d4cd-4df6-aa34-20f0a9b46fee)
- [Video: Hear directly from one of our long-term members. We are more than just a gym; we are a family built on personal connection, discipline, and mutual support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30c32155-1904-4f46-a446-a4d93bbd5894)
- [Video: Take a 360-degree tour of our space. We've built a world-class facility designed to keep you inspired, with dedicated areas for strength, cardio, and group workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/335a5327-13b0-4c28-961a-61eb1f5b7b17)
- [Video: Every day you face a choice. The path to strength is hard, but living with weakness is harder. We help you choose the hard that makes you better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/673ed13c-b4da-49aa-920c-1c4706f316ad)

### [Real Results: Our Client Transformations](https://mytribe.in/ista_fitness/strength-conditioning/real-results-our-client-transformations)

- ![A client's postpartum fitness journey with us. This transformation is the result of five months of consistent strength training and learning about sustainable nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07673619-3f4f-464d-9427-5a47f0103eb9)
- ![This incredible change shows the power of combining a structured workout plan with a healthy diet. Her dedication paid off more than she expected.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/529d4bb1-63c3-45be-83bb-d79f4738c42d)
- ![From feeling hesitant to becoming strong and toned. This is the result of focusing on strength building and staying consistent with our personalized sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55d03fa6-c81d-422c-b47a-85b0cd64597e)
- ![The "after" photo is not just about weight loss, it's about gaining energy, strength, and confidence. Results don't lie.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed5b754d-fea7-4fd9-9b51-20a7ff5f7b62)
- [Video: Hear from Pakhi, who joined our Zumba and weight training classes. She shares how our group sessions helped her build stamina and adopt a healthier lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15b6377a-d0c9-4d65-a633-6a05d2378c81)
- [Video: A member of three years shares his experience. He highlights our focus on discipline, the quality of our equipment, and the commendable mentorship from our trainers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6555cba2-269a-4789-9098-be301b53cd16)
- [Video: A client testimonial praising our gym's great ambiance, well-maintained equipment, and the cooperative, qualified coaches who make the experience amazing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/caae8a32-478d-45f2-aca1-1fa5712b61d0)
- ![A screenshot of a client's feedback, highlighting how personal training sessions are an investment in becoming healthy and strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9803b6f4-db3d-42f4-8dc3-83a643fbca06)
- ![A client's detailed feedback on her postpartum journey, explaining how our guidance helped her regain strength and energy for her daily life as a mother.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62cce2e6-019c-455b-90cd-052f293ea1c4)
- !["You are an inspiration for all the mothers and women." A heartfelt message from a client who has seen visible changes and increased productivity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff737cdc-0727-460b-80dd-80900d5fd2a8)
- ![A message of gratitude from a client, acknowledging the motivating workouts, supportive atmosphere, and the passion of our trainers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acac940c-3707-4f27-9d50-857a705481e4)
- !["One of the best places to workout in Palam Vihar." A Google review praising our dedicated trainers, courteous staff, and great facilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1703cb0d-5c45-4e06-9c48-a54a7fd9e6e9)
- ![A review highlighting our personalized attention, knowledgeable trainers, and exceptional studio classes that make the ISTA experience stand out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/504facdf-bee4-45a0-ae22-1d83a637b49e)
- ![A happy moment with a client who is progressing on her postpartum fitness journey. We are proud to be part of her transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce0db091-52bf-4b0e-84d1-f3a9914c46ae)
- ![Capturing the bond between a coach and a client. We celebrate every step of your fitness journey with you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/29da8631-2f57-405a-a69e-11ae19622ae2)

### [Train Smart, Stay Safe](https://mytribe.in/ista_fitness/strength-conditioning/train-smart-stay-safe)

- [Video: A step-by-step guide to mastering push-ups. Our coach demonstrates the correct progression to build strength and perfect your form safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a4d93aa-4a6d-42c6-a878-fa0f2a2b6724)
- [Video: A trainer knows your potential even when you doubt yourself. Here we are, adding more weight because we know she is capable of lifting it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f01e192-69e9-46a9-b3b6-b8daec57d748)
- [Video: A trainer spotting a client during a heavy squat. This is our commitment to your safety and progress, ensuring you can push your limits with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db22ff76-6b2a-4bad-9166-ff53e6606a06)
- [Video: A coach providing hands-on assistance during a shoulder press. This personalized attention ensures proper muscle engagement and helps you get the most out of every lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/921d862e-5e24-4a52-b897-9b01bf6fd1d2)
- [Video: Sometimes training feels tough, but our coaches are here to guide and motivate you through every challenging exercise, like this hanging grip strength drill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9730d7f-2400-49e6-a46c-319de5e358b0)
- [Video: A friendly reminder from a trainer about gym etiquette. Re-racking your weights is a sign of respect for the space and for other members.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e360f557-58bb-4633-93ae-d405bafa868e)
- ![What changes when you train with guidance? You move from confusion and guesswork to structured workouts and balanced progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea612377-37b3-4f8c-a150-0e01a4241ed9)
- ![Working out alone can lead to confused sets and wasted effort. With a coach, you get structured workouts designed for your specific goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ad94b13-a3ca-40b7-b7e9-6629c4440383)
- ![Training alone can often lead to burnout. A coach helps you create a balanced plan for steady, sustainable progress without overtraining.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8b36981-91d6-4545-8cef-9efedfc60953)
- ![Stop guessing and start transforming. Book a free assessment session with us to see how expert guidance can change your fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c614265-29c9-4571-8eec-52b2ebf60f68)

### [Strong is for Everyone](https://mytribe.in/ista_fitness/strength-conditioning/strong-is-for-everyone)

- [Video: To all the women who were told they couldn't: you are strong, you are powerful, and you belong here. We celebrate your strength every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/127a8c87-f42b-40c7-b40b-8e45ba779628)
- [Video: Watch our female members crush challenging workouts like sled pushes and box jumps. We are redefining what it means to be strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddde8198-bfbe-4306-9f50-979c133d470f)
- [Video: A reminder for all the ladies: chest day is important for you too! Building a strong chest improves posture and overall upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e2c7d86-3e66-46e0-b282-5d5c28d39fcd)
- [Video: Be a woman who is strong, resilient, and unstoppable. Our community of fit women motivates each other to push harder every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5db77d89-d292-4f4b-ab4b-37d8887d5e2e)
- [Video: Did you know that regular exercise can significantly reduce health risks for women? We are committed to helping women stay fit for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18046483-9c17-4dd1-bc33-cefadb8c2647)

### [Energy in Numbers: Group Workouts](https://mytribe.in/ista_fitness/strength-conditioning/energy-in-numbers-group-workouts)

- [Video: A highly motivated group of fit women working out together. The energy in our group classes is contagious and keeps you coming back for more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6956b1c-d7f8-42e5-9209-ea97a91453f3)
- [Video: Don't just wish for a six-pack, work for it with us. Our group core workouts are designed to challenge you and deliver results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72fa0dbe-e620-4d4d-9722-155a1ac0831c)
- [Video: The key to consistency is finding an activity you enjoy. Our group classes are so fun, you'll forget you're even working out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a083c7a6-265b-4801-bffe-a7af2684110b)
- [Video: Our members using stability balls in a group class to engage their core and improve balance. We love making workouts fun and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9c342bf-4179-446b-a019-899d794932e4)
- [Video: In fitness, the only real competition is yourself. Here, our members challenge each other in a fun partner plank and burpee drill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a0bd735-6b41-4565-8fc9-274e35d4efc9)
- [Video: A group of members holding a plank. That feeling of shared struggle and accomplishment is what makes group training so powerful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05f3a498-0ed6-47a7-9df6-1b8dd320510d)
- [Video: The stamina and endurance our long-term members have is incredible. This is the result of years of consistent workouts and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10c5722c-a86e-4dd3-9223-55fcb7e357a9)
- [Video: The final moments of our 12th-anniversary plank challenge. The core strength and determination on display here is truly inspiring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26cc5c05-e3d8-4eb6-9bbf-4c6bd1783995)
- [Video: Looking for a place that has it all? Our studio offers Pilates, yoga, Zumba, aerobics, and strength training, all under one roof.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66a18ba7-af37-4277-8add-800ff1e239c8)

### [Your Fitness Playbook](https://mytribe.in/ista_fitness/strength-conditioning/your-fitness-playbook)

- ![A detailed guide on how to perform a goblet squat correctly. Master the form to build lower body strength and protect your back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1be3af56-6763-4da4-b616-84e31cf370ac)
- ![Learn the difference between incline, normal, and decline pushups to target specific parts of your chest using just your bodyweight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d80b5d-7f7f-4869-ba80-60e65890f512)
- ![Did you know the angle of the bench changes your bicep curl? This guide explains the right angles for maximum muscle activation and safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12e42a48-3be9-4aef-8134-3f0c1177bafb)
- [Video: A quick visual guide showing the difference in form between a quad-focused squat and a glute-focused Romanian deadlift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aec53567-d99c-4fb8-8a7d-0e23e07f260c)
- ![Weight training does more than build muscle. This infographic shows how it boosts bone density, strengthens joints, and improves posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4343170-4719-439c-92ad-8b4d8fbce808)
- ![A warm-up is non-negotiable. This guide explains why preparing your body for exercise is crucial for preventing injuries and improving performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bd54dbb-ac61-419b-ba8a-e9f5c9782bfb)
- ![Follow these top three tips for a safe and effective HIIT workout. Remember to warm up, focus on form, and incorporate rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80c3a1a0-71fe-441b-a3a9-7481b2c1d282)
- ![Are you overtraining? This graphic shows the common signs, such as recurring injuries, extended fatigue, and decreased performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5759bbc2-7ad3-4217-9a1d-6e13d655b4f8)
- ![Listen to your body. Rest and recovery are just as important as your training sessions for building strength and avoiding burnout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecbf89e1-8979-4efe-b8e8-a9ef669040a4)
- ![Struggling to meet your protein goals? Here are simple, practical tips to increase your daily protein intake for better muscle recovery and growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f44bd5e6-a069-42b4-8945-c4f2c3154005)
- ![Fuel your body right with these five pre-workout meal ideas. A good meal can give you the energy you need to crush your workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd949f53-ac44-4d25-8b8e-85c190097d3b)
- [Video: Three key nutrition facts for getting toned and lean: calories determine your weight, macronutrients determine your body composition, and micronutrients determine how you feel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfd7959f-af93-4b64-bc27-b6e6325c00bc)

### [The Mental Game](https://mytribe.in/ista_fitness/strength-conditioning/the-mental-game)

- [Video: Your body can stand almost anything. It's your mind you need to convince. We help you build the mental strength to match your physical power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cdec1bd-8c80-4991-b89b-1797fcfe8578)
- [Video: To win in fitness and in life, you only need three things: mindset, mindset, and mindset. Train your mind to believe, and your body will follow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83fcf53c-27e7-4e23-90a1-a7c560044b92)
- [Video: Waking up at 5 AM is hard. Saying no to junk food is hard. But being weak and unhealthy is harder. You have to choose your hard.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/324bb46a-f479-44ce-b5aa-1d0ab01bc825)
- [Video: No doctor in the world can make you healthy. You have to take responsibility for your own health through your daily choices and lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d16e5cb9-872d-4416-94b6-6df28d80096b)
- [Video: Don't wait until you're in a hospital bed to value your health. You have the chance to take care of your body today. Don't waste it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9f8f56b-da6e-48ee-b085-244fd4306bf4)
- [Video: If you need motivation to stay fit, it means you're not afraid of being unhealthy. Let the fear of poor health be your motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3c119ff-01e8-45e3-9a61-d89fd5074fd7)
- [Video: Fitness is a long game. Every session you skip, you get less fit. Keep showing up, and in 10 years, you'll thank yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2233575e-fa08-4137-a06c-43af7eef2499)
- [Video: Life gives you two options: evolve or stay stuck. We encourage you to upgrade your habits, mindset, and health every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e3e5b2c-8fd0-40a0-8eb5-0b0c90084678)
- [Video: Exercise improves brain power. Training your body to do things your mind finds difficult builds incredible mental control and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67907222-191f-47ce-afc6-9e19edc5a011)
- ![Let's call out the real issue. It's time to stop making excuses and start taking action for your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1338b965-4b6c-4fb1-84c5-d74ee4106785)
- ![The excuse: "I don't have time." The reality: You scroll Instagram for over two hours a day. You have time, it's about priorities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4f429a3-13eb-4249-a28f-14ea0f26d68e)
- ![The excuse: "I'll start Monday." The reality: You've said that for the last 17 Mondays. The time to start is now.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81ca4387-5d95-4945-abaf-214b499a673d)
- ![The excuse: "The gym is expensive." The reality: Are coffee, takeout, and parties not expensive? Invest in your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b911c3f2-cf18-4d65-926c-bf4198afdfb2)
- ![Your body deserves better. Stop the excuses and start today. Your future self will be grateful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd6d673e-29a4-4552-a835-2eb023987f47)
- ![Which excuse is yours? It's time to break the cycle and commit to your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dda23f6b-5dad-4748-97e8-4fa8f6611dee)
- ![The new year is here. Are you acting on your fitness resolution or just scrolling through motivation posts? Let's get to work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/069fd8f6-22c7-47a2-a98d-391649201757)
- [Video: Our resolution isn't just for the new year. It's a commitment to being better and stronger every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a5e1357-447a-443a-b223-facbaf5f0e36)
- ![You can't buy a fit body. It must be earned through hard work, which makes getting in shape the ultimate sign of self-respect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6317ef5f-9820-449f-810a-724a0fbff046)
- [Video: The gym isn't just a place to get fit. It's a sanctuary to silence the noise in your head and find mental clarity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5caddd90-1238-4cde-ac33-523cdadf1678)
- [Video: Only a few weeks left in the year. Let's train so hard that no one recognizes us next year. Let's finish strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8178eb5-8eca-4151-a3b9-51573f2abee4)
- [Video: Discipline, focus, and consistency are the three habits that forge an unbreakable mindset. If nothing changes, nothing changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f24a0b2-bd11-4958-bd84-872d51d1df83)
- [Video: It's not just exercising, it's training for life. Squats help you get off the toilet, and deadlifts help you pick up your kids.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdf18029-40cc-4648-b911-53c08a27de2f)
- !["Push harder than yesterday if you want a different tomorrow." This is the mindset we live by.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/909d3479-0e66-4a93-b9cd-a4bac4956c5f)
- ![When you start feeling the pain and the burn, that's when the real change begins. Embrace the discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0336df34-4da2-4fa8-98bf-dc64c5a639e9)
- ![A portrait of our coach, ready to guide you. Her strength and dedication are an inspiration to our entire community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/923734e4-ffed-4d3e-92b1-47a3604a46c7)
- ![Our coach demonstrating her strength with a tire flip. We lead by example, showing you what's possible with hard work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1dc28d2-84f7-4d7e-805c-dc16768889a6)
- [Video: The greatest battle is the one against yourself. Every day is a fight to become a better version of who you were yesterday.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/337768a2-ecaf-409e-864b-e062b304d0f5)
- [Video: Our honorable Prime Minister reminds us that keeping yourself fit is your own responsibility. It cannot be inherited.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d9de666-d03f-4645-aa39-1074c5ab2250)
- [Video: The only bad workout is the one you didn't do. Show up for yourself today, even if you don't feel like it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b708de1-027d-4c85-ace8-caab800f84dc)
- [Video: Lifting weights is the solution to so many problems. From better posture and stronger bones to improved mental health, the benefits are endless.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4b1b9ac-1fee-4cde-b4be-54624c97db54)

### [Welcome to Our Gym](https://mytribe.in/ista_fitness/strength-conditioning/welcome-to-our-gym)

- [Video: A quick tour of ISTA Fitness. From our welcoming reception to our energetic group classes, see what makes our gym special.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9f71d3c-5374-46db-86fe-5a09d0570296)
- [Video: Welcome to ISTA Wellness & Fitness. We offer a wide range of fitness services under one roof. Come take a free trial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ad2b0e9-ba51-405a-90d2-d26721c093f4)
- [Video: Every step you take towards our gym is a step towards wellness. Our facility is designed to be a training ground for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/200100be-91dc-4e50-ac0f-2049437be07c)
- [Video: Your health is an investment, not an expense. Our gym provides all the tools you need to invest in yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f7ee700-dce0-46da-8c60-f9e6859b073a)

### [See Us in Action](https://mytribe.in/ista_fitness/strength-conditioning/see-us-in-action)

- [Video: Strong today, stronger tomorrow. A member works on his pull-ups, building upper body strength one rep at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc46c01d-dd11-4d32-98d1-6373492a0c97)
- [Video: That mind-muscle connection is real. A member focuses on his form during barbell curls, ensuring every rep is intentional and effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47bc4742-7bca-45ce-aab2-b0852a7de066)
- [Video: Strength begins with a straight spine. Here, a client maintains perfect posture during a lat pulldown, building a strong and stable back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7ad1f34-bbea-4283-98bd-2b0521fdd501)
- [Video: A demonstration of four exercises for a stronger core. Building a solid core is essential for stability in all other lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20bef9d6-8ebd-43e1-9aed-b0389b6b1233)
- [Video: The energy and variety at ISTA Fitness are unmatched. From dumbbell work to handstands, our members are always challenging themselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23e35189-96b1-484a-8ce9-1d902b5d73ab)
- [Video: From young athletes to senior members, everyone here trains like a beast. Age is just a number when you have the will to work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98d3a9cf-526f-4bac-b306-93bd63921f98)
- [Video: A client working hard on the cable machine. The focus and determination here is what our morning motivation is all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaae0ca3-61cc-4195-928b-23a79454973c)
- [Video: A member performing a seated cable row, an excellent exercise for building a strong and defined back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fc9809c-73e1-46bd-be0d-12acc3f83fa7)
- [Video: "Take care of your body, it's the only place you have to live." A client demonstrates this philosophy with her dedication on the cable crossover machine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d99eb87b-08d8-4f48-b5d1-10ce6060a398)
- [Video: A phone needs a charger to function, and a workout is the charger for our soul. A client recharges with a run on the treadmill.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/818432f9-9559-46c9-9590-e10324994ee1)
- [Video: A member performing heavy barbell curls, wearing a "Motivation Maker" t-shirt that perfectly captures our gym's spirit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cccd517-1b31-4da4-b665-2d50cb825f4e)
- [Video: A client executing perfect form on bent-over barbell rows, a fundamental exercise for back strength and thickness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63135d36-0715-496b-ac70-300c254fa264)
- [Video: Building core strength with hanging leg raises. This is an advanced move that shows the dedication of our members.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c99ade83-f18c-43bb-be7f-dbb3b5beedad)
- [Video: A client performing tricep dips off a bench, a great bodyweight exercise to build arm strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/652ceb18-6ba7-4a9a-90c2-1e4049039815)
- [Video: A member working on her shoulder strength with seated dumbbell lateral raises, focusing on controlled movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bfa0eda-c333-407c-b548-30fb544405fb)
- [Video: A female client showing her strength with a barbell overhead press. We love seeing our members get stronger every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40f6740d-058b-4b73-a5b4-2aa1c4d704a7)
- [Video: Whether it's planks in the studio or push-ups on the gym floor, the message is the same: just do it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/322d93d9-0df6-4104-b125-3b8ce68a707a)
- [Video: Getting stronger every day. A young client shows her power while performing barbell curls with great form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de6ea3ee-c479-4850-8093-28bc8aaf5ec3)
- [Video: Your legs are your power. A member works on her leg extensions, building strength in her quadriceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45175dbc-d7d1-4c6b-8446-ae289097217b)
- [Video: Don't limit your challenges, challenge your limits. Our members are always pushing themselves with exercises like squats and tricep pushdowns.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe9f96d4-2b93-4c54-96ff-4b53fce133c2)
- [Video: A fun take on pull-ups. We always find ways to make even the toughest exercises enjoyable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73797720-d16e-4859-b604-be1c797f3618)
- [Video: The power of Hanuman Chalisa fueling a heavy deadlift. For many of our members, faith and fitness go hand in hand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69763d05-2495-4ade-a873-abc1fb1a4759)
- ![Strong people don't put others down, they lift them up. Our team of trainers and dedicated members flexing together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b9bc284-6712-4d3a-82de-5d6509750e5a)
- [Video: The will to win and the desire to succeed are the keys to personal excellence. A member demonstrates his explosive power with box jumps and pull-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0538d2d0-16ed-4422-a649-71e4b97d8080)

## Meet your expert

[ISTA By Rashmi](https://mytribe.in/ista_fitness)

### My story

Hey, Rashmi here! ISTA isn’t just another gym - it’s our hangout spot, our ‘Girlie Gang’ adda. Been coaching for 15+ years, watched new moms get their groove back and seniors find their spark. We laugh, we celebrate, we sweat together. Body bhi tone ho jayegi, mood bhi mast rahega (your body will get toned, your mood will be awesome). At ISTA, you’re not just working out, you’re finding your people.

### My work

- **All-In-One Fitness Classes**: Aerobics, Zumba, Step, Dance Fitness, HIIT, Weight & Strength Training, Pilates, Yoga, Diet plans.
- **Everyone’s Welcome**: Young, old, beginners, pros - we’ve got group aerobics classes and senior fitness programs for all.
- **Community Vibe**: We’re more than a gym. It’s a female fitness community where you get personal connect and fun dance fitness sessions.
- **Clean & Safe Space**: We’re strict about hygiene and discipline. Members love our clean, safe, positive gym vibes.
- **Personalized Training**: No random workouts - only personalized strength training plans, tailored for your goals and safety.

## More services from ISTA By Rashmi

- [Group Fitness Classes](https://mytribe.in/ista_fitness/group-fitness-classes) · ₹200-500 per session (estimate)
- [Personal Training](https://mytribe.in/ista_fitness/personal-training) · ₹700-1,800 per session (estimate)
- [Nutrition and Wellness Coaching](https://mytribe.in/ista_fitness/nutrition-and-wellness-coaching) · ₹2,500-7,000 per month (estimate)

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## Book

To book ISTA By Rashmi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20%26%20Conditioning%20by%20ISTA%20By%20Rashmi.)