--- title: "Online Powerlifting Coaching for Women by a National Champion - mytribe" description: "Ready for the platform? Get online powerlifting coaching for women from a national champion. Master SBD technique, get custom competition prep, and build elite strength. Start your journey with an expert online fitness coach today and dominate your next meet!" canonical: https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women last_updated: 2025-09-12 --- # Online Competitive Powerlifting Coaching for Women in Lucknow By [Shikha Singh](https://mytribe.in/shiksfitness) · I help women with gym experience get ready for powerlifting competitions through custom training plans, technique feedback, and real contest prep based on my own platform experience. Typically ₹6,000-8,500 per month (estimate) ## Locations Online coaching available across India ### Travels to - Online coaching available across India (India, India) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### 1-on-1 Powerlifting & Nutrition Coaching Includes custom SBD programming, review of 12-16 videos per week, weight-class specific macro planning, and technique correction. Typically ₹6,000-8,500 per month (estimate) #### Training Strategy * **Customized SBD Plan:** Personalized schedule focusing on competition lifts (Squat, Bench, Deadlift) and accessory work like Spoto Press or RDLs. * **Load Management:** Volume and intensity tracking using RPE or Percentage based loads to ensure strength gains. * **Weak Point Training:** Specific exercises targeting sticking points like glute activation or lockouts. #### Video Form Analysis * **Detailed Form Review:** Feedback on depth (squat), arch and leg drive (bench), and slack pulling (deadlift). * **Correction Cues:** Voice notes or text annotations with specific mechanical fixes. * **Frequency:** Review of approximately 12-16 videos per week. #### Nutrition & Supplementation * **Macro Targets:** Custom protein, carb, and fat goals tailored to weight class requirements (e.g., U63kg). * **Supplement Guide:** Dosage and timing recommendations for performance aids like Creatine and Whey Protein. * **Peri-Workout Nutrition:** Pre and post-lift fueling strategies for recovery. #### Support & Accountability * **Direct Access:** Support for queries on gym setup, soreness management, and schedule adjustments. * **Weekly Check-ins:** Monitoring adherence to the plan and training consistency. ### 12-Week Competition Prep & Peaking Block 3-phase periodization macrocycle (Hypertrophy, Strength, Peaking), game day attempt strategy, and strict federation-rule coaching. Typically ₹18-24K per 12-week block (estimate) #### 3-Phase Periodization * **Hypertrophy Phase:** Focus on building muscle base and work capacity. * **Strength Phase:** Increased intensity to acclimate the Central Nervous System to heavier loads. * **Peaking & Taper Phase:** Reduction in volume to shed fatigue and express 1RM strength on test day. * **Deload Protocols:** Scheduled recovery weeks to prevent injury. #### Meet Specifics & Rules * **Regulation Coaching:** Education on federation-specific commands (Start, Press, Rack) and technical rules. * **Gear Optimization:** Selection and usage guidance for lever belts, flat sole shoes, and wrist wraps. * **Lift Validation:** Strict video judging to ensure training lifts meet competition standards (no soft lockouts or heaving). #### Strategy & Weight Management * **Attempt Selection:** Mathematical planning of 9 attempts (Opener, 2nd, 3rd) to maximize total score. * **Weight Class Cuts:** Nutrition adjustments to ensure successful weigh-ins without strength loss. #### Mental Prep * **Performance Mindset:** Strategies for handling platform nerves and pressure. * **Federation Guidance:** Advice on meet registration and administrative processes. ## About Online Competitive Powerlifting Coaching for Women ### Straight talk, no nonsense If you’re serious about stepping up your powerlifting game, you’re in the right place. I don’t give you dreams or shortcuts - just the truth, hard work, and the kind of support that actually gets you platform ready. ### Who I Coach - You’ve already got a year or two in the gym and want to try women’s powerlifting contest prep. - Maybe you’re competing but feel stuck or want to sharpen your lifts and actually see progress. - You want a plan that’s practical, science-backed, and has zero bakwas (nonsense). If you want quick fixes or easy wins, ye coaching aapke liye nahi hai (this coaching isn’t for you). ### What You Can Expect - Technique deep dive for squat, bench, deadlift - all tailored for competition-ready lifting technique. - Feedback on your videos, so you know you’re lifting legal and staying safe. - Rulebook walkthroughs (Powerlifting India, etc.), gear tips, and mental tricks for the big day. - Custom strength plans - no recycled templates, just what your body and your goals need. - Accessory work (like RDLs, Spoto Press, Face Pulls) to push your main lifts up. - Structured cycles with smart progression, deloads, and recovery. ### My Story & What You Get I’m not just a coach, I’m on the platform too - National Gold Medalist, record holder in deadlift (141kg), mom of two, 46 years old. I know the nerves, the pressure, the reality of this sport. Nutrition? Ha, without that, taqat nahi aayegi (you won’t get strong). I’ll help you build a real food plan for muscle and strength - no fads. If you want to lift with confidence and compete for real, I’m here. ## Highlights Browse through Shikha Singh's best work. ### [Featured](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/featured) - [Video: At 46 years old and a mom of two, this is me deadlifting 140 kg. I don't believe in excuses, only in building raw strength. This is the result of discipline and a solid training plan, the same principles I apply to my coaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d387330-0654-41de-b3de-f4561767533d) - [Video: Many women fear getting "bulky" from lifting. This is nonsense. Powerlifting builds a strong, aesthetic physique, not a bulky one. I compete in a specific weight category and help my clients do the same without compromising on how they want to look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89609eb1-3552-4bdd-a7b5-a8740e48463d) - [Video: On the competition platform, following referee commands for squats, bench press, and deadlifts is everything. A single mistake can get you a "no lift." I teach you these commands until they are second nature so your hard work doesn't go to waste.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8abf896c-5842-4f0e-97d2-4876219a0a95) - ![This is what winning looks like. Standing on the first-place podium at the National Masters Classic Powerlifting Championship. I don't just talk the talk, I walk the walk and bring home the gold.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a61b094d-2f18-4949-a4dd-b22cb36f8f45) - [Video: Your deadlift form is the difference between a new personal record and a serious injury. This video breaks down four common deadlift mistakes and shows you the correct posture to protect your back and lift safely for better results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ad346cc-4842-49a3-82b8-af03b5f71ef1) - [Video: Every champion was once a beginner. This is a look at my journey from just starting out to becoming a national powerlifter. I understand the process because I have lived it, and I can guide you through it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/792b4cda-89ff-4a6d-8de1-8e38ddaa7e71) - [Video: Stop wasting energy with unnecessary movements before your deadlift. This is a straight-to-the-point tip on how to set up for a powerful lift. Grip the bar, engage your core, pull the slack, and lift. It's that simple.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56619021-43a9-421e-91e0-14319dc64029) - ![This is what my online fitness coaching is all about. I provide customized plans that are based on science, not fads. If you are ready to get serious about your strength, this is for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7812223-ca89-4410-8583-b6ee3e0779ba) - [Video: New to powerlifting? Let's start with the basics. This video explains what powerlifting is: a sport of raw strength focusing on three main lifts, the squat, bench press, and deadlift. This is the foundation of everything we do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df47f6c7-8d05-46cc-a207-fc00085e345f) - [Video: I often get asked if women need to train biceps and triceps. The answer is yes. Stronger arms are essential for improving your compound movements like the bench press and deadlift. Bigger arms mean bigger lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1b315a0-a0d7-42dd-a64d-9422b82b412c) ### [My Journey: From Beginner to National Champion](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/my-journey-from-beginner-to-national-champion) - [Video: This shows my progress from a technically failed 115 kg lift to a successful 135 kg lift at the nationals just six months later. With the right guidance and consistent hard work, this is the kind of progress you can expect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2992e78-5720-4685-862e-a0f99bddf31b) - [Video: Setting a new national record in the deadlift. This wasn't a dream, it was the result of a clear goal and relentless training. I can help you set and achieve your own records.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d3e2420-8b70-4aa3-9c93-e2439f62f4c8) - ![Holding my gold medals from the UP States Classic Powerlifting Championship. This is a reminder that with the right coaching and a promise to yourself, you can achieve your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae05ca11-e952-490b-9d79-0767913f528f) - [Video: A look at my journey to the National Classic Powerlifting Championship. It takes hard work, determination, and patience to get here, and I guide my clients through every step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0666ab3-f077-413e-98bf-f27d034cb023) - [Video: Despite injuries, I made it to the platform and competed. This sport is as much about mental toughness as it is about physical strength. I coach you to be resilient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b06b2fc-4b63-403b-8588-71ae325cc781) - [Video: A glimpse into the National Masters Classic Powerlifting Championship in Kerala. Having my coach there made all the difference, showing the importance of expert guidance on competition day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb33a1dc-74e3-4b47-839b-abf0dd82b1bb) - ![A proud moment, holding my national record deadlift medal. This 141 kg lift in the Master1 U63kg category is a testament to what's possible at any age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18a7ec3b-5dd9-41a4-aea6-0550845986f6) - ![A newspaper feature on my gold medal win at the National Master Powerlifting Championship. My success is built on the same principles I teach: hard work and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aed24be-4d48-4343-a513-035157029990) - ![Displaying my medals and the supplements that fuel my performance. Proper nutrition and smart supplementation are key parts of my coaching and my own success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a44d00de-833b-4107-8f91-b19cc49ddfcf) - [Video: From grueling hours in the gym to the podium at the Uttar Pradesh State Bench Press Competition. Success feels sweeter when the journey is hard.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bee40f68-a435-48ee-8972-91a1c5c68acc) - ![Getting ready for a heavy squat at a competition with my coach. This is what personalized, hands-on guidance looks like, ensuring you are safe and ready to perform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/418f7860-ed02-43a9-856d-8aad546e4e91) - ![A candid moment discussing strategy with my coach during a meet. This is the level of focus and expert feedback you get when you train with me for a competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec67cba9-6c81-42ce-bdc0-ac7c1a948129) - ![A heartfelt moment at the medal ceremony. This sport is about community and celebrating each other's victories, big and small.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31bbdbb6-391e-4f70-a538-0e30cf543bcb) - ![Standing on the first-place podium at the National Masters Championship. This is the goal we work towards, one training session at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c530eca-f47f-4a27-9411-6f74c6019c32) - ![Another podium finish. Consistency in training leads to consistency in winning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d21be131-e660-49fe-a91f-aba700cd788f) - [Video: Even when you win gold, sometimes you are left wanting more. This was me after a lift I worked so hard for. The fire to come back stronger is what drives a true competitor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67495a1c-acd2-495b-9e3a-c4f652e152a5) - ![Each medal on this hanger tells a story of hard work and dedication. I help my clients write their own success stories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd4fa3f8-3fc7-4f6a-99b8-9a1cb5f5fc2f) - ![Proudly standing next to my achievements. My journey is proof that you can build a legacy of strength at any stage of life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c912407-0e54-4c56-a657-11e4f89163b6) - ![With a friend and fellow competitor, both with our medals. The powerlifting community is about supporting each other to be our best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6e16ab1-c3dd-4999-971d-d3a1eec1109f) - ![In our SBD singlets, ready to compete. Friends who lift together, win together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96785d62-f576-4895-b020-0ea83769a8ea) - ![Pre-lift focus with my coach. This is the mental preparation that goes into every single attempt on the platform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/316f3dde-cbc0-4822-b75a-ffeb05ab9efd) - ![Post-competition, holding my MuscleTech shaker. Recovery and nutrition are non-negotiable for a serious athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ef4b4ca-ab78-41d1-b80f-2649fc16a6ea) - [Video: A quick moment of celebration backstage. It's important to enjoy the journey and the small victories along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f579486-b7bf-4352-8bde-f15982d9f89c) - [Video: Building a life that feels authentic and strong. At 46, I am embracing my power and rewriting my story with every lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a03abf36-1daf-4062-96ac-4d3c0091070d) - [Video: The goal for 2025 is to get even stronger. This is a look at the mindset and work ethic required to keep improving year after year.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaeb7ec2-ded5-4c90-a0d3-fd9f4bb4f544) - [Video: A moment of pride in the mirror. It's about fighting against the odds and making yourself proud every single day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e7cd7dc-fd00-4c52-ac61-b6818849a44d) - [Video: This is 45. I am never going to stop lifting. Building and maintaining muscle is the key to longevity and a youthful, healthy life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a673557-7f12-433e-a944-bcd3419b281b) - ![A post-workout selfie. The feeling of accomplishment after a tough session is what keeps me going. The 40s are for getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd67828e-f491-476f-aaa1-da1bd6cf1eb4) - ![Another real, unfiltered post-workout photo. This is the look of hard work and dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e88661f2-c0b1-4062-99be-eb8edaf9a355) - ![On Republic Day, I pledge to stay fit and build a strong body, just like building a strong nation. It requires discipline and effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/930a0fc2-b1c4-4191-8ca1-80c908b3acd7) - [Video: From a regular mom to a national gold medalist powerlifter. My passion for fitness transformed my life, and I am here to help you find your own strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9555e4fa-4d6d-474b-911d-9ebbd9b99d9a) ### [Powerlifting 101: Your Guide to the Sport](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/powerlifting-101-your-guide-to-the-sport) - [Video: There are two main types of powerlifting: equipped and unequipped, also known as raw or classic. I explain the difference in gear and rules so you can decide which path is right for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f7711dd-c6e8-4c0a-b640-58f7cd0ebd2a) - [Video: Powerlifting India competitions have both age and weight categories. I break down the different divisions, from sub-junior to masters, so you know exactly where you fit in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5518b870-bd75-4a9e-a8f6-2b7ca29d0f70) - [Video: Who organizes powerlifting competitions? I talk about the different federations, with a focus on Powerlifting India, which is the most recognized and can even help with government job opportunities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecd44298-cafc-45b6-9c0b-03134b15710d) - [Video: Thinking of competing? Powerlifting is not for absolute beginners. I explain why you need at least one to two years of solid gym experience before you even consider stepping on the platform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d688c281-c280-4b0a-aa09-21c5c2fc40a5) - [Video: A common question I get is about the prize money in powerlifting. The truth is, we do this for passion, not for a financial reward. All expenses are self-funded.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2610779-dbcd-40b0-8b16-ea3203cac514) - [Video: Here are the five must-haves to start your powerlifting journey. I cover everything from the right kind of belt and knee sleeves to the most important investment: a good, experienced powerlifting coach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c27f9fb-83e0-4bf0-b8cc-24bdc1e9a882) - [Video: If you are just starting strength training, these are the five foundational exercises you need to master. I demonstrate the goblet squat, Romanian deadlift, push-up, rowing, and plank to build a solid base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89cd655e-f007-4586-a924-c90be62ee624) - [Video: For beginners, it is crucial to focus on compound movements like squats and deadlifts rather than wasting time on isolated exercises. Compound lifts build overall strength and muscle mass much more effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd931bd3-eb0b-44af-9f62-10e7490fefb4) - [Video: Sumo or conventional deadlift? There is no single right answer. I explain that you should choose the stance where you are strongest and can generate the most power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2ad7b7d-27f3-41b9-a338-1936f30b3526) ### [Competition Prep: Rules, Commands & Strategy](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/competition-prep-rules-commands-strategy) - [Video: In a bench press competition, your setup is critical, but once the 'start' command is given, nothing moves but the bar. I explain the common mistakes like lifting your hips or head that will get you a 'no lift'.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a6d9933-3877-4f22-88d6-03cb8c6d035e) - [Video: Squat depth is one of the biggest reasons for 'no lifts' in competition. I explain the difference between a regular gym squat and a competition-depth squat, which needs to be below parallel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8dcec23-096c-44d6-8bed-5728f5d4a4c7) - [Video: A simple but costly mistake in the squat is how you exit the rack. After racking the weight, you must exit from the back, not the front. I show you the correct procedure to avoid disqualification.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a49d0582-109f-4e3a-906c-9ed96dbe9a4c) - [Video: Don't show up to a competition without knowing the rules. I've seen new lifters make basic mistakes. I emphasize the importance of reading the rulebook and training with the official commands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d9cf621-24bb-4264-9be8-c345d3a19688) - [Video: A simple tip for all women competing: tie your hair back securely. Hair falling in your face can obstruct your view of the commands and lead to a failed lift. It's a rookie mistake you must avoid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89e129a8-e332-48e0-843c-a6a75022aba4) - [Video: When traveling for a competition, do not experiment with new foods. I explain why sticking to simple, familiar meals is crucial to avoid an upset stomach and protect your performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fce3d38-ffc8-4530-a6c6-91ca4c950eda) - [Video: The biggest mistake a competing powerlifter can make is drastically cutting weight just before a competition. I explain why you should maintain your weight throughout your training cycle to preserve your strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7037ac71-50c0-415d-ae28-c0d151f5abe4) - [Video: For serious athletes, traveling with your own weighing scale is a must. I explain how this helps you accurately monitor and manage your body weight to make your category, as every gram counts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6cf8deca-edf6-4cad-982e-6356d33b924b) - [Video: Ever wondered what lifters sniff before a heavy attempt? It's ammonia salt. I explain how it works to stimulate your nervous system for maximum alertness, but also why you should use it sparingly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef1ac7c0-7a05-4aee-ae3c-265edaf3f74a) ### [Master the Lifts: Technique & Form Correction](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/master-the-lifts-technique-form-correction) - [Video: When performing deadlifts for multiple reps, do not rush. I explain why it is critical to reset your form before each repetition to maintain proper technique and prevent back injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44570bc5-c6cd-4bd5-bad6-4e866cd87cfc) - [Video: Your squat starts before you even lift the bar. I demonstrate the correct way to unrack the barbell, explaining how the right bar height and a stable setup are crucial for a strong and safe squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c465644-1863-41a4-a227-1d8d21bb2b96) - [Video: The Spoto Press is a key bench press variation for building stability and power. I demonstrate the technique, which involves pausing the bar just above the chest to improve your pushing strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db46f79b-8a33-493f-8689-b33ff1f9a746) - [Video: Many people perform the dumbbell chest fly incorrectly by keeping their arms too straight. I show you how to slightly bend your elbows to properly engage your chest muscles and avoid shoulder pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bafb6c85-df71-43d1-8a3f-81d390c69c0b) - [Video: The shoulder press is a great upper body movement, but bad form can lead to injury. I break down the correct technique and common mistakes to help you train safer and smarter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ac92e6f-1fca-4bf6-b29b-32f052464f18) - [Video: Are you just going through the motions with your one-arm rows? I show the difference between using momentum and using controlled movement to actually feel the muscle working and get real results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bf0aae5-8e7a-418b-b62a-67bfd67bd77c) - [Video: If you get neck pain from bent-over rows, you are likely overextending your neck. I demonstrate a better alternative, the chest-supported row, to take the strain off your neck and focus on your back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/411f5b9a-faaf-4290-8662-c267f6721ab5) - [Video: This is one of the most common mistakes I see with the lateral shoulder raise. I provide simple cues, like bending your elbow and tilting the dumbbell, to correctly target your shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e9359f5-4751-4660-8f6b-64dba92940f9) - [Video: If you are doing reverse flys by swinging the weights, you are wasting your time. I show you how to slow down and control the movement to take momentum out of the lift and properly target your rear delts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f9a9479-6b9f-438f-975d-4367995246a8) - [Video: Cable kickbacks are great for glutes, but the angle of your kick determines which part of the muscle you are targeting. I demonstrate the difference between kicking back for the gluteus maximus and kicking to the side for the gluteus minimus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f6b58d2-b7af-46b0-ae20-ef3a4e8cbb74) - [Video: Stop using your whole body to do face pulls. I show why performing them in a seated position provides more stability and control, allowing you to better target your upper back and rear delts without stressing your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34a6e37a-9a69-4ab0-a652-84c736c0d9e1) - [Video: Are you wrapping your wrist wraps correctly? I demonstrate the proper technique to ensure your wrist is stable and protected during heavy lifts like the bench press, preventing injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e3adae6-45eb-40e0-9ecf-86f9f978e774) - [Video: If you experience shoulder pain during front raises, you might be using the wrong grip. I demonstrate a plate-held front raise with a neutral grip as a more comfortable and effective alternative for your front delts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7e8400d-0dc7-415d-9154-fafbd224a840) - [Video: When doing chest flies, whether with cables or dumbbells, always keep your elbows bent at roughly 90 degrees. I explain how this simple adjustment protects your joints from pain and injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d8ae5b2-22fd-4ac6-b475-cb785d5a2e2f) ### [Build Real Strength: Accessory Lifts & Workouts](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/build-real-strength-accessory-lifts-workouts) - [Video: To get a stronger deadlift, you need to do more than just deadlift. I explain how accessory exercises like Romanian Deadlifts (RDLs), hip thrusts, and hyperextensions strengthen the muscles involved in the lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98bab5b9-3163-4ac9-9a10-054acf33cabb) - [Video: Want to grow your glutes? My three favorite exercises are Romanian Deadlifts, hip thrusts, and cable kickbacks. These are game-changers for building a strong posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92a1723d-bbff-4a02-bde3-ec41fd781da7) - [Video: This superset of cable pull-throughs and RDLs is a powerful combination for targeting your glutes and hamstrings. I recommend 3 to 4 sets of 8 to 10 reps for building serious lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6763db93-6045-44f8-83ea-c47a6c8af609) - [Video: If you are scared of conventional deadlifts, the Romanian Deadlift (RDL) is a fantastic and safe alternative. It is highly effective for building your glutes and hamstrings without the same level of technical demand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f48f591-172b-421e-a83e-1d111bebb4d2) - [Video: The I-Y-T raise is an excellent exercise for building shoulder stability and strength. I demonstrate how to perform it to target your entire trapezius and deltoid complex for healthier, stronger shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49f86157-b092-400a-9ac5-80160cec0dae) - [Video: Face pulls are one of the best exercises for shoulder health. I explain how they primarily target the rear deltoids and engage the upper traps, making them essential for balancing out all the pressing movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7f6ee5b-0adf-42e0-bec1-8fe1fcd97523) - [Video: To improve your main lifts, you must focus on accessories. This is a look at one of my upper body workouts, including lateral raises, face pulls, shrugs, and Spoto press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93815de0-66ad-4566-b528-772c449af848) - [Video: A clip of me performing neutral grip pulldowns. This is a great accessory exercise for building back width and strength, which carries over to a stronger deadlift and bench press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f37e62b9-1864-46c9-93c0-09ed2b57e03c) - [Video: Here I am doing a narrow grip bench press with my coach spotting. This variation is excellent for building triceps strength, which is crucial for a powerful bench press lockout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb83582b-43a5-4d7e-9f60-dfaa91a3aa78) - [Video: Performing barbell rows, another key accessory for a strong back. A strong back provides the foundation for all heavy lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46139da3-3353-411b-939c-e748435f1deb) - [Video: The final set of a bench press session. Pushing through fatigue on accessory lifts is where you build mental and physical toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a99fdefc-c37d-4c8f-aae8-7992f29f18a8) - ![A selfie showing off my upper body pump. This is the result of consistent work on accessory exercises that build well-defined and strong arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b440620-d728-48cc-98dd-0b9ed33bb2fb) - ![An incline dumbbell reverse fly in progress. This exercise is crucial for shoulder health and posture, especially for lifters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5b0ca2a-7422-48c9-9a8c-290b51b0dfb6) - ![Setting up for a Larsen press, a bench press variation done with the feet up. This removes leg drive and forces the upper body to do all the work, building raw pressing strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8aa47eeb-098e-49d3-9ff0-911cff7582b8) - ![Performing a seated dumbbell shoulder press. This is a fundamental accessory movement for building strong and stable shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a247079-85ba-49e6-ac4c-e95c83e3909e) - ![A set of dumbbell lateral raises. This targets the side delts, helping to create a broader, more aesthetic shoulder appearance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5f00fac-f2a8-40c2-9a1c-7c4b6c428022) - ![Doing rack pulls in a Smith machine. This is a great variation for overloading the top portion of the deadlift and building lockout strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21fc9051-db37-4492-8c50-5b80557dba5e) - ![Seated cable rows are another excellent back-building accessory. They help develop thickness in the mid-back, which supports a strong bench press arch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01aa5fba-4d0b-4e01-a48e-833f9ec5cf55) - ![Tricep pushdowns are a staple for isolating the triceps. Strong triceps are essential for locking out your bench press and overhead press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea57acd8-5e48-4a39-bdb8-0b645a9535d8) ### [Fitness Myths Busted: Seedhi Baat, No Bakwas](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/fitness-myths-busted-seedhi-baat-no-bakwas) - [Video: People often think "toning" and "muscle building" are different things. They are not. Toning is simply the result of building muscle and losing fat, which requires lifting heavy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44d1f9d9-d94c-42a2-a5a0-cad397874406) - [Video: The "no pain, no gain" mindset is a mistake I made as a beginner. Soreness does not equal an effective workout. The goal is to train smart and progressively overload, not to chase pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/168647e6-e5e9-4dd8-bce9-ca26969fad9f) - [Video: As a beginner, I used to copy my friend's workout. This is a huge mistake. Your workout plan must be customized to your body, your goals, and your fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ff68961-ebe5-4150-9482-64d7b6c22be6) - [Video: When I started, I had no plan and wasted a lot of time in the gym. Having a structured training program is essential for making your workouts effective and ensuring you make progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ecc0941-8eb1-4df7-9dc4-b3811b1a0b63) - [Video: I used to think working out six or seven days a week was the key to results. I was wrong. Rest and recovery are when your muscles actually grow and get stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8a1881b-b109-4cf1-95de-97dadcb48efe) - [Video: Beginners often waste time on isolation exercises. Your focus should be on compound movements like squats, deadlifts, and presses. They give you the most bang for your buck in building strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd931bd3-eb0b-44af-9f62-10e7490fefb4) - [Video: I see too many people doing dangerous stunts in the gym for social media. The gym is for working on your health, not for getting views. Stop this nonsense before you get injured.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e374a553-21f2-4c25-b659-181e43d25699) - [Video: Don't copy celebrity workouts you see on Instagram, like doing squats on a bosu ball. These are often dangerous and ineffective. Stick to basic, proven exercises on a stable surface.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/258beed7-9e52-4052-9302-e3a8c09f8f80) - [Video: You can get injured from squats and bench presses just as easily as from deadlifts if your form is wrong. I explain three key things to focus on to stay injury-free: proper technique, smart progressive overload, and good recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3a4a293-bc0e-4570-9b4b-1805c8f76e42) - [Video: Are you wearing the right shoes for lifting? I explain why you should never wear soft, cushioned running shoes for squats or lunges. You need flat, stable shoes for a solid base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9858a84-e086-4268-a0de-272ba9c668c5) - [Video: I asked people in the gym why they wear a lifting belt, and got a lot of wrong answers. A belt is not for preventing pain during light exercises. It's a tool to increase intra-abdominal pressure for heavy lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfe6d809-a26f-4246-90ea-cfd0c74f2b33) - [Video: People are often confused between mobility and flexibility. I explain the difference: mobility is about your joints' range of motion, while flexibility is about your muscles' ability to lengthen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9e83a23-bea3-4844-ac4b-0a198eb15cdf) - [Video: Many parents are afraid that strength training will stunt their child's growth. This is a myth. In fact, it can improve their development, manage their weight, and enhance their performance in other sports.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30c5e3d9-169c-4cfc-9c4d-1fe0870d021e) ### [Fuel for Power: Nutrition & Supplement Guide](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/fuel-for-power-nutrition-supplement-guide) - [Video: On this nutrition week, I am busting five common myths. Dal is not a primary protein source, eating carbs at night won't make you fat, and green tea is not a weight loss tool. It's time to learn the facts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da52005c-01cf-4057-a81a-8bbc70852d4a) - [Video: Does eating garlic on an empty stomach make you healthy? Not if the rest of your lifestyle is poor. I explain why focusing on the basics like exercise and a balanced diet is far more important than small "hacks."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9973714-970a-4dc7-b79b-057b281e0d7f) - [Video: The term "superfood" is a scam. There is no single food that can make or break your health. The real superfood is a balanced plate with the right amount of protein, carbs, fiber, and fats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70b60462-6159-4595-a787-911ce3de54fd) - [Video: People are scared of everything causing cancer these days, thanks to Instagram. Stevia is not cancerous. It is a safe, science-backed alternative to sugar that you can use in moderation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eafddde8-0db6-414b-8a92-4e382ab0ec58) - [Video: Can women take creatine? Yes, absolutely. I answer common questions about this supplement, explaining its benefits for muscle growth, recovery, and even cognitive function, especially for women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca037bae-242f-4633-aad4-900a42bdc1e3) - ![At 46, these are the supplements I take to maintain my energy, clarity, and strength. However, you should only take supplements if you have a deficiency and can't meet your needs through real food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea0833c5-e314-433e-b9cc-48f471ff8aab) ### [A Day in the Life: Training, Motivation & Fun](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/a-day-in-the-life-training-motivation-fun) - [Video: While my family is on vacation, I am on a mission. Passion doesn't take a break. This is the dedication it takes to be a competitive athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02e0f54e-aca5-43c7-be5b-936782797e8a) - [Video: Your fitness journey isn't about what you lose, it's about what you gain: strength, power, resilience, and confidence. Shifting your focus from losing weight to gaining strength makes the process enjoyable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02ba86b6-b938-4fc4-9c04-bee530ac2dde) - [Video: Lean muscle mass is what will save your life. It is metabolically crucial for longevity, a healthy metabolism, and overall function. The foundation of a healthy life is building and maintaining muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9efef8f-717b-422d-b52e-46a0cd38ee3d) - [Video: Muscle is medicine. It is your greatest defense against aging. The more muscle you have, the more calories you burn at rest and the more resilient your body becomes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b3ab0f3-a24d-45e0-8fb2-280c94906666) - [Video: Build machines, not mannequins. This is a look at a 125 kg deadlift, showing that my focus is on building a strong, capable body, not just looking a certain way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40714b17-c79e-4af7-bdac-8b0822edfba4) - [Video: A mental note for every athlete: you earn your trophies in practice. You just pick them up at competitions. The real work is done in the gym, day in and day out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6e059a2-3083-40d9-b585-7381609bffdf) - [Video: When you are on a deload week but your deload squat is still 95 kg. This is what consistent training and building a strong base looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df520e27-5bb7-409b-9f69-12cfa292d77e) - ![As a powerlifter, I support other athletes, even in different sports like Hyrox. However, my focus remains on strength, not endurance events.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b64976a0-6ff1-426a-813d-13f0ca1ae63e) - ![Attending a Hyrox event as a spectator. It's fun to watch, but my heart belongs to the platform and heavy weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9afabc6-b2d8-4a97-a2ec-f74eca08e19c) - ![Outside the Hyrox event. I believe in being strong and fit, but it's important to train for your specific goals. My goal is maximum strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/744540e4-1c5d-428c-b331-9415fe9f427c) - [Video: A humorous look at the mind of a powerlifter, even in their sleep. We are always thinking about our next lift, our attempts, and our strategy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78ac1041-41f2-41b1-ab51-80495d11490b) - [Video: Why do I love deadlifts so much? Sometimes a classic Bollywood song says it all. It's a lift that just feels powerful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f8258e1-3b51-4fb9-9010-1784656600cb) - [Video: A fun gym moment. He thought he was the hero, but I showed him what real strength looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ee39472-fa1f-4552-adfa-14aead8eb37e) - [Video: What's worse than a breakup? A failed lift you've been working towards for months. Only a true lifter understands this pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5524e90a-7965-4060-af50-c214904776a1) - [Video: When life feels heavy, lift something heavier until everything else feels light. This is my therapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93ed6a1a-6833-4960-8a32-a03530fd8a87) - [Video: When you are on a deload week and have to let everyone know you can actually lift more. The struggle is real for a powerlifter's ego.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1b2a850-70c8-4a50-90c7-2550c32d0dba) - [Video: The real workout is sometimes just getting your knee sleeves on. Any powerlifter can relate to this struggle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebcdea91-59de-4d53-a21e-ec485367a38b) - [Video: The dream of every powerlifter: having their own private powerlifting studio with all the best equipment and endless chalk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7feaf07-1cad-4778-910d-94b15a392d8e) - [Video: While 99% of the city was at a concert, I was part of the 1% in the gym, working towards my goals. Discipline is about making choices that align with your priorities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e25bf28-d202-4118-9f1d-a13ea4cf1a17) - [Video: Strong is beautiful. It's not about being pretty, it's about having an unstoppable spirit. I encourage all ladies to find what makes them feel powerful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03baf7a8-24e5-4b88-b423-8d32a942656e) - [Video: Unleash your inner warrior. I incorporate unconventional training like tire flips to build functional, raw strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e77d6b14-0b85-494b-84fa-164d73ca39dc) - [Video: Keep moving forward and push your limits. Growth begins where your comfort zone ends. Here I am pushing the sled to build leg drive and conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44d7d9e4-76be-4671-8581-f91adc830beb) - ![How strong are you? It's not just about lifting weights, but about never giving up. This is me with the battle ropes, a test of endurance and grit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e9952cf-8882-4955-93eb-9c96bf2bff03) - [Video: Fit, fierce, and unstoppable. A glimpse into the variety of my training, from floor work to dynamic movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/426c981a-6b43-4d6e-b546-75e264b98339) - [Video: Just five days a week of training can transform your body. With my customized workout and meal plans, your fitness goals are within reach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff632d6d-d45d-4152-b9f4-66c8da038b98) ### [Let's Get Started: Online Coaching & Plans](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/let-s-get-started-online-coaching-plans) - ![I create customized workout routines designed specifically for your fitness level, goals, and daily schedule. No more guesswork, just a clear plan to get you results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1700a427-2821-4829-b51f-ea4d8420d469) - ![Are you interested in finally making a change? DM me 'FIT' and let's start your transformation. It's time to invest in your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5eaadea5-caf8-418d-86cb-d9a53bc31e82) - ![Consistency and discipline are the keys to success. I will help you build the habits and mindset needed to stay on track with your fitness journey, even with a busy lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31512266-010d-4fcf-9f0c-ca80a8c7520e) - [Video: Before you make another failed New Year's resolution, ask yourself these three questions. I explain how to set realistic goals and have the patience to see them through.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e2f15b5-534b-4ebe-aba3-1c90d388e581) - ![One of my five basic fitness goals for 2025 is to prioritize sleep over screen time. Good sleep is essential for recovery, focus, and overall health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1e0c083-f212-427d-9bdc-4f46a1b1c954) - ![These are my five fitness goals for 2025. It all starts with the basics. What are your goals for the new year?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6d19b14-8bdf-4703-bd3b-4305f27c9438) - ![My goal is to exercise at least 30 minutes, five days a week. It can be yoga, running, or strength training. Consistency is more important than intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c172dbf1-8e03-4c2b-a7d8-56d2a7cef27f) - [Video: A quick rapid-fire Q&A session. I share my thoughts on everything from my favorite cheat meal to the proudest moment in my coaching career.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b04b3e4c-1fb4-486c-9838-7b5b501d0716) - [Video: Another Q&A session where I answer questions about rest days, my most hated exercise, and the biggest mistake beginners make.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad416777-7b33-48a3-8a18-3f9a9a6ad515) - [Video: A quick rapid-fire round. My favorite lift? Deadlifts, of course. I prefer solo workouts and gym pics over progress pics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58f46963-813b-4136-98af-96f35584ae61) - [Video: In this rapid-fire, I reveal the most overrated exercise, my favorite fitness brand, and my advice for all beginners. Watch my episodes to avoid common mistakes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3bcdb84-077d-482e-ad33-73abed0d0cdf) - [Video: Switched gyms and feel like a beginner again? It's normal. I give advice on having patience and getting used to new equipment before you start pushing for your personal records.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ab580f7-d2d2-4288-b4df-5759374862a1) - [Video: Here are six essential warm-up moves to kickstart your workout. A proper warm-up gets your body ready for action and helps prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d0f0723-4866-413e-a191-d95fde44f078) - [Video: This is part two of my warm-up routine. Remember, walking on a treadmill is not a sufficient warm-up. You need to prepare your joints and spine for training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3675daa-042f-490b-b7f0-1b63f480cdd7) - [Video: This is part one of my daily warm-up routine. These dynamic stretches are a must before any workout to prevent cramps and injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/592a628c-2af2-4991-a4f1-76ad508ba5a7) - [Video: Mobility is crucial for any lifter. Here are some mobility drills, including windmills and hip openers, that I incorporate into my routine to keep my joints healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/746e40d9-3d5c-47c5-94b1-79fed9babb39) - ![I am proud to be an exclusive offline education partner for Spartan Fitness Education India. My goal is to provide top-tier educational opportunities for aspiring fitness professionals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85480ac0-17e1-4d7b-9b40-5769f498a4f5) ## Meet your expert [Shikha Singh](https://mytribe.in/shiksfitness) ### My story 46, aur main abhi bhi khud ko bana rahi hoon. National powerlifter hoon, aur jo mirror mein dikhta hai, usse proud feel karti hoon. Family Bali ghoom rahi hoti hai, main gym mein pasina baha rahi hoon - kyunki mera passion break nahi leta. Shuruat mein galtiyan hui, halka weight uthaya, socha sirf 'tone' karna hai. Par toning bhi muscle banana hi hai. Injury hui, darr laga, par seekha ki asli azaadi andar ki taqat hai. Free body, free mind. Har har mahadev. ### My work - **Online Fitness Coaching for Women**: Personal training, live group classes, and custom workout plus nutrition plans. All online, for women who want real strength. - **Seedhi Baat, No Bakwas**: Belly fat ka solution? Calorie deficit and proper strength training. Lemon water se kuch nahi hota. - **Strength Training for All Ages**: Client Priya, 43, lost 12kg, fixed knee pain, now squats with 10kg. Consistency matters, age doesn’t. - **No More Mistakes**: Main sikhati hoon sahi form. Powerlifting is focus and discipline, not just heavy weights. - **Real Workouts, Not Activities**: Ghar ke kaam workout nahi hain. Muscle resistance chahiye, chahe basic weights ho ya gym. ## More services from Shikha Singh - [Online Strength & Nutrition Coaching for Women](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women) · ₹3.5-12.5K per month (estimate) ## Experts similar to Shikha Singh on mytribe - [Strength & Physique Transformation by Vishwanath Bhaskar](https://mytribe.in/coach_vishwapowerlift/strength-physique-transformation) · ₹4.5-20K per month (estimate) · Balarka Fitness Centre - [Online Body Transformation Coaching for Women by Nikitha Akkara](https://mytribe.in/getfitwith.nikki/online-body-transformation-coaching-for-women) · ₹12.5-48K per program (estimate) - [Women's Specialty Strength Programs by Arnima](https://mytribe.in/coach.arnima/women-s-specialty-strength-programs) · ₹10-28K per month (estimate) · BASE - Best Personal Training GYM, HSR - [Women's Strength & Conditioning by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/women-s-strength-conditioning) · ₹6,000-9,000 per month (estimate) · Bengaluru ## Book To book Shikha Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Online%20Competitive%20Powerlifting%20Coaching%20for%20Women%20by%20Shikha%20Singh.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.