Build Strength before you Lift
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya Rout
About the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare your body before you start lifting weights — whether you’re a complete beginner or someone who already lifts but lacks deep body awareness.
Led by Rukmini Vijayakumar (dancer, yoga & pilates practitioner, and fitness enthusiast) and Somya Rout (physiotherapist), these sessions will teach you:
• How to activate and engage the right muscles
• How to protect your knees and back during exercises
• How to build strong postural connections
• How to safely progress to lifting weights
Foundational movements covered include squats, lunges, bridges, and more. These exercises can be practiced from the comfort of your home.
Program Details
• Duration: 8 sessions
• Frequency: 2 times a week – Tuesday & Thursday
• Time: 8:00 AM IST
• Start Date: June 17th 2025
Episodes will release every Tuesday & Thursday at 8 AM IST
• Access: Recordings available for the entire month
• Community Support: Join our WhatsApp and Facebook groups for ongoing support and answers from Rukmini & Somya
Who Can Join
• Suitable for all levels – from complete beginners to regular exercisers
• Age: 13 and above – including seniors up to 65+
• Safe, clean, and scientifically guided sessions
What You’ll Need at Home
To make the most of each session, please have the following equipment ready:
1. Power Bands
• 1 long power band with 10–15 kg resistance
• 1 long power band with 25–35 kg resistance
2. Loop Bands
• Set of 4–5 loop bands with varying resistance levels
3. Medicine Ball
• 1 small ball (2.5–3 kg)
4. Dumbbells
• 1 set of 1 kg dumbbells
• 1 set of 5 kg dumbbells
5. Swiss Ball
• Medium size
6. Chair
• A stable chair for support and specific movements
7. Foam Roller
• For muscle release and recovery
8. Release Ball
• Small ball for targeted muscle recovery
Why Join?
Lifting weights is one of the most effective ways to build muscle, improve bone density, and reverse age-related decline. This program will help you start your strength journey the right way — safely, mindfully, and effectively.
Ready to Start Building Strength the Right Way?
Join us this June and transform how you move, lift, and feel in your body!
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Build Strength before you lift: Equipment that you need
Who Can Join
• Suitable for all levels – from complete beginners to regular exercisers
• Age: 13 and above – including seniors up to 65+
• Safe, clean, and scientifically guided sessions⸻
What You’ll Need at Home
To make the most of each session, please have the following equipment ready:
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Build Strength before you lift : 1st Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 2nd Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 3rd Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 5th Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 6th Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 7th Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 8th Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare... -
Build Strength before you lift : 4th Episode
BUILD STRENGTH BEFORE YOU LIFT: An 8-SESSION PROGRAM
with Rukmini Vijayakumar & Somya RoutAbout the Program
Many people dive into weight training without understanding the foundational movements and muscular engagement necessary to stay injury-free. This 8-session program is designed to prepare...
