Strength Before You Lift
This series is designed to help you work through your basic muscle groups and understand alignment and technique with respect to your joint movements. It will help prevent injuries when you begin to lift weights and enable your muscle groups to be engaged and ready for more. It serves the beginner as well as someone who regularly trains in the gym.
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.
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
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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.
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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 : 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 : 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 : 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 : 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 : 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 : 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... -
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...
