--- title: "Strength & Functional Training to Build Muscle & Confidence - mytribe" description: "Ready to build a strong, resilient body? Our Strength & Functional Training helps you build muscle and confidence. Get expert personal training focused on proper form and performance, not just aesthetics. Book your session & feel powerful!" canonical: https://mytribe.in/yogistic_anushka/strength-functional-training last_updated: 2025-09-22 --- # Strength & Functional Training in Delhi Ncr By [Anushka Vibhu Dhingra](https://mytribe.in/yogistic_anushka) · I help you build real strength and confidence with varied, form-focused workouts using barbells, kettlebells, and functional training, especially for women over 40. ## Locations Studio sessions at Model Town, Delhi ### Visit at - Sweatnstretch Studio at Model Town, Delhi (Close to GTB Nagar, Kamla Nagar, Derawal Nagar, Naini Lake, Delhi University North Campus, Mukherjee Nagar) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Small Group Strength & Functional Subscription 12 monitored group sessions per month combining Hyrox conditioning, Olympic lifting, and animal flow drills. Typically ₹6,500-9,000 Per Month (12 Sessions) (estimate) #### **Core Session Structure** * **Monthly Access:** 12 scheduled sessions delivered approximately 3 times per week. * **Capped Batch Size:** Groups limited to 8 to 12 members to ensure safety and individual attention. * **Equipment Usage:** Hands-on access to Fitline barbells, FitKing rowers, sleds, battle ropes, and TRX systems. #### **Training Methodology** * **Hybrid Programming:** A mix of Hyrox-style conditioning, Olympic lifting basics (Cleans, Deadlifts), and mobility drills. * **Active Coaching:** Real-time form correction by head trainers rather than generic floor supervision. * **Group Dynamics:** High-intensity partner drills and group challenges designed for motivation. ### 1-on-1 Personal Training Package 12 private 60-minute sessions with customized programming for hypertrophy, rehab, or event preparation. Typically ₹20-28K Per Package (12 Sessions) (estimate) #### **Dedicated Coaching Protocol** * **Private Sessions:** 12 completely private 60-minute training blocks with no sharing of the trainer. * **Goal Specific Plans:** Custom regimens designed for specific needs like hypertrophy, pageant preparation, injury rehab, or Hyrox readiness. * **Technical Refinement:** Micro-adjustments on complex lifts like squats and cleans to maximize muscle recruitment and prevent injury. #### **Holistic Management** * **Performance Tracking:** Monitoring of strength metrics (weight on bar) and mobility improvements over simple weight scale numbers. * **Lifestyle Integration:** Non-clinical guidance on home-cooked nutrition, hydration, and habit building for issues like PCOS. * **Priority Support:** Direct access to the trainer for guidance on recovery and soreness management. ### Duo Partner Training Package 12 semi-private sessions for two people featuring synchronized drills and competitive conditioning. Typically ₹32-40K Per Package (12 Sessions for 2 Pax) (estimate) #### **2-on-1 Session Dynamics** * **Semi-Private Attention:** A single dedicated trainer managing two clients simultaneously for the full session. * **Cost Efficiency:** Access to premium personal training supervision at a lower cost per person compared to 1-on-1 packages. * **Station Setup:** Organized circuit training using sleds, ropes, and barbells specifically set up for pairs. #### **Interactive Programming** * **Synchro Drills:** Exercises involving coordinated movements like partner planks, medicine ball throws, and synchronized box jumps. * **Competitive Conditioning:** AMRAP (As Many Rounds As Possible) circuits where partners race or work jointly to hit distance targets. * **Accountability:** High-intensity programming leveraging the partner dynamic to ensure session completion. ## About Strength & Functional Training ### My Philosophy I’m not chasing perfection, just progress. At 43, I’m more interested in how strong I feel, how steady my mind is, and whether I’m showing up for myself. For me, strength training is a way to invest in your body and brain for the long haul. Size zero? Nah, the real thrill is being able to move with confidence and power. ### Why Strength Matters (Especially for Women) Let me bust a myth: lifting weights won’t turn you into Hulk. *Strength training is pure empowerment*, especially for women past 40. It’s not just about muscle, it’s about building confidence and feeling good in your own skin. I want you to feel strong, not just look strong. ### How We Roll at Sweat N Stretch Form comes first - I’ll make sure your technique is solid before we go heavy. Every session blends different styles so your body never gets bored: - Functional strength workouts with barbells, dumbbells, and kettlebells - Hyrox-inspired partner workouts and circuits to keep motivation high - Core stability routines using TRX, battle ropes, animal flow, and more - Every class kicks off with a proper warm-up and dynamic stretches Studio’s stocked with all the gear - from sleds to plyo boxes. ### What I Believe Consistency beats “quick fixes” every single time. Some days, *bas haath kaanp rahe hote hain* (your hands might be shaking), but you don’t give up. Change your lifestyle first, and see the magic. I want to build a community that lifts each other up. Let’s get stronger, together. ## Highlights Browse through Anushka Vibhu Dhingra's best work. ### [Featured](https://mytribe.in/yogistic_anushka/strength-functional-training/featured) - [Video: This is what it’s all about: chasing a healthy lifestyle, not a number on the scale. My focus is always on mastering form, like with this barbell back squat, to build a strong foundation for long-term fitness and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ee6ba26-5e14-49b0-bcc4-778b5f1ac734) - [Video: Training isn't just about the gym; it's about preparing you for real-world challenges. Here I am at a Hyrox event, putting my functional fitness to the test with a heavy rope pull. This is the kind of strength and endurance we build together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a58a9493-08c8-4eaa-b66f-9af0aff7b286) - [Video: I love incorporating different movement styles like Animal Flow to keep workouts engaging. This partner drill improves coordination, core stability, and bodyweight strength, proving that fitness can be both challenging and playful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cefb765-2103-48dd-ae45-7e649d4fcb6b) - [Video: As a 43-year-old mom, I want to show women that strength is beautiful. Forget 'size zero'. The real goal is feeling powerful in your own body, and mastering a pull-up is a perfect example of that empowering journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1f4a315-8add-4bf0-91db-d8b6e533dcdc) - [Video: Working out with a partner makes you stronger. This synchronized kettlebell routine is more than just an exercise; it’s about building energy, motivation, and having fun while you push your limits together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a6c350a-a879-4393-93b8-1f41729e141b) - [Video: My philosophy combines different disciplines to create a well-rounded athlete. Aerial yoga is a fantastic way I build core strength, flexibility, and body awareness, complementing the heavy lifting we do on the gym floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4ca661d-80a7-4b85-b881-6a2d842d7dc8) - [Video: Some days are about pure grit. The sled push is a full-body power exercise that tests your mental and physical toughness. It's a staple in our partner workouts to build explosive strength from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27b8bfd7-7ff4-418f-bc54-550312f60727) - [Video: Who says core workouts can't be fun? This Jenga challenge is a creative way I test grip strength, stability, and focus. It proves that building a strong, functional body can be an exciting and engaging process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5eea25d7-ed70-4741-b5d8-2d370f31e814) ### [Strength Training: Barbells & Dumbbells](https://mytribe.in/yogistic_anushka/strength-functional-training/strength-training-barbells-dumbbells) - [Video: Consistency is everything. This workout sequence, including dumbbell goblet squats and Bulgarian split squats, shows how we target the lower body to build balanced strength and muscle endurance, one rep at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/556a6c1f-4978-48e8-93c4-387e48775dd0) - [Video: Let's bust the myth: lifting weights won't make you bulky. It will make you strong. A workout combining dumbbell push-ups and wall balls is a great way to build upper body power and cardiovascular endurance simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eaa5b7df-cfef-43e3-b777-7324150f160e) - [Video: At 42, I measure my progress in mobility and strength, not inches. This leg day workout uses resistance bands and dumbbells for exercises like Romanian Deadlifts to activate the glutes and hamstrings effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a135aaa-b81c-4f46-a389-620221d7d7c2) ### [Dynamic Partner & Group Training](https://mytribe.in/yogistic_anushka/strength-functional-training/dynamic-partner-group-training) - [Video: The energy in a group session is unmatched. Here, we're moving through a circuit that includes bodyweight squats, the ski erg for cardio, and box jumps for explosive power, pushing each other to get stronger together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd9216fa-c2e6-45c0-9806-75a9d141c9af) - [Video: Partner workouts are perfect for staying in sync and motivated. This stepper routine is a great example of a high-energy cardio and leg conditioning drill that feels less like work and more like a team effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88591d12-2fe7-41c3-ad3c-86844eb24c0d) ### [Functional Fitness & Core Stability](https://mytribe.in/yogistic_anushka/strength-functional-training/functional-fitness-core-stability) - [Video: The TRX is one of my favorite tools for building total-body stability. This partner workout shows how we use suspension training to engage the core, improve balance, and build strength using your own bodyweight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80b74136-c58e-470d-8d31-c6ade2cec394) - [Video: No excuses, just results. Functional tools like battle ropes are incredible for building explosive power and cardiovascular endurance. I incorporate them into circuits to keep your heart rate up and your body guessing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b2e7bd3-c9e3-4e41-95bb-f986df252901) - [Video: Pilates on the reformer is an amazing way to build deep core strength and improve posture. I use it to complement our strength training, focusing on controlled movements that lengthen and strengthen the muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ffa12b6-6d0d-429d-875e-09a0d955826a) - [Video: On International Women's Day, we celebrated with a workout focused on collective strength. Using sliders and blocks, this core-focused drill challenges stability and proves we are always stronger when we support each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/474f60ce-d753-44b4-ba1c-8bf0839ef5e5) ### [Mobility & Active Recovery](https://mytribe.in/yogistic_anushka/strength-functional-training/mobility-active-recovery) - [Video: Unlocking your hips is key to better movement in everything you do. This sequence of hip mobility drills is designed to release tension in the pelvis, increase flexibility, and help you move with more freedom and ease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ceb9448-28bd-4889-ae50-150e4ca00fe8) - [Video: The Cossack squat is a powerful movement for improving hip, knee, and ankle mobility. I guide clients through variations like this to build strength in a deep range of motion, which is crucial for injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08254eb0-02c0-440a-b2ef-679df73539f0) ## Meet your expert [Anushka Vibhu Dhingra](https://mytribe.in/yogistic_anushka) ### My story I’m a wife, mom, and at 42 I stopped counting inches and started counting what matters - motivation, mobility, sanity. Mrs. India? Random! Saw an ad, asked Vibhu, 'hit karein kya?' (should I try?), he said 'pagal ho gayi hai?' (gone mad?), but I did it and got in. Fitness isn’t about being thin, it’s about being strong. Aerial is my feeling, mat is my teacher. Injuries came, giving up never did. Thankful for my gurus, family, and every lesson. ### My work - **Our Services**: Certified classes in yoga (Ashtanga, Vinyasa), mat & reformer pilates, aerial yoga, prenatal fitness, postnatal fitness, bungee. - **Strength and Mobility Focus**: Don’t ask for size zero tips. We build strength, flexibility, and real mobility. That’s our kick. - **Lifestyle Changes for Wellness**: For PCOS and PCOD, we push lifestyle change, not pills. Try ragi, millets, papaya. Small shifts, big results. - **Quality Over Price**: Choose your guru wisely. Experience and knowledge matter, especially for aerial yoga classes. - **Practice, Not Perfection**: It’s a journey. Every day on the mat is different. No rush, no judgement. We fall, but we don’t fail. ## More services from Anushka Vibhu Dhingra - [Pilates](https://mytribe.in/yogistic_anushka/pilates) · ₹600-1,800 per session (estimate) - [Aerial Fitness](https://mytribe.in/yogistic_anushka/aerial-fitness) · ₹700-1,500 per group class (60 min) (estimate) - [Women's Health & Fitness](https://mytribe.in/yogistic_anushka/women-s-health-fitness) · ₹400-2,000 per session (estimate) - [Yoga](https://mytribe.in/yogistic_anushka/yoga) · ₹400-900 per group class (estimate) ## Experts similar to Anushka Vibhu Dhingra on mytribe - [Personal Training by Rajib](https://mytribe.in/zin_rajib365/personal-training) · ₹600-1,800 per session (estimate) · HSR Fitness World (AECS Layout) - [Post-Rehab & Corrective Exercise by Yoginifromsomeworld](https://mytribe.in/yoginifromsomeworld/post-rehab-corrective-exercise) · ₹900-2,000 per session (estimate) · Cult HSR 14th Main | Best Fitness Center in HSR 14th Main, Bengaluru (Dance, Boxing, Strength Training, Book a Free Trial) - [Personal Fitness & Nutrition Coaching by Team Shushanth](https://mytribe.in/prarthana_coolkarni/personal-fitness-nutrition-coaching) · ₹2,000-8,000 per month (estimate) · Team Shushanth - Fitness Platform - [Strength & Conditioning by Anita Sharma](https://mytribe.in/anitasharma_73/strength-conditioning) · ₹250-700 per group session (estimate) · Bengaluru - [Strength & Conditioning by Kushi N](https://mytribe.in/shaolin__tigress/strength-conditioning) · ₹800-2,500 per session (estimate) · Shaolin Wushu Cultural Center - [Personal Training by Priya](https://mytribe.in/priyadarshini0123/personal-training) · ₹600-1,800 per session (estimate) · Bengaluru - [Women's Specialty Strength Programs by Arnima](https://mytribe.in/coach.arnima/women-s-specialty-strength-programs) · ₹800-1,800 per session (estimate) · BASE - Best Personal Training GYM, HSR - [Personalized Online Fitness & Nutrition Coaching by Aarja Bedi](https://mytribe.in/fitwithaabi/personalized-online-fitness-nutrition-coaching) · ₹3,500-8,000 per month (estimate) - [Personal Training & Fitness Coaching by Anish Varghese](https://mytribe.in/mallu_trainer/personal-training-fitness-coaching) · ₹700-1,800 per session (estimate) · Muscle tech fitness - [Women's Strength & Lifestyle Coaching by Parvathy Ranjive](https://mytribe.in/boldandstrongbyp/women-s-strength-lifestyle-coaching) · ₹8-20K per month (estimate) · Whitefield - [Strength & Performance Coaching by Shikha Singh](https://mytribe.in/zin_shikha/strength-performance-coaching) · ₹400-1,200 per session (estimate) · Bengaluru - [Holistic Fitness & Nutrition Coaching by Anish Menon](https://mytribe.in/aniishmenon/holistic-fitness-nutrition-coaching) · ₹3,500-9,000 per month (estimate) · LIFTR - Strength & Conditioning Gym | HSR Layout ## Book To book Anushka Vibhu Dhingra, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20%26%20Functional%20Training%20by%20Anushka%20Vibhu%20Dhingra.)