Strength & Conditioning, online
Strength and conditioning classes, with a coach watching every rep.
- Squat
- Hinge
- Push
- Pull
- Carry
- Core
Strength & Conditioning is the backbone of YourTrainer Live: a real upper, lower and full-body split with dumbbells, coached live in a class of 6 or fewer, so you build strength without guessing at your form.
What you train
Six movement patterns, built week on week.
Squat
Goblet squat, split squat
Hinge
Romanian deadlift, hip bridge
Push
Floor press, overhead press
Pull
Bent-over row, single-arm row
Carry
Suitcase hold, farmer march
Core
Dead bug, plank variations
Why strength training needs a coach
Form decides results
A rounded back on a row or knees caving on a squat stalls progress and invites injury. A coach catches it on the rep, not weeks later.
Progression, not random workouts
S&C classes follow a split and build week to week, so the weights and reps move forward instead of starting over every day.
Conditioning built in
Every session ends with conditioning work, so you get fitter as you get stronger, without separate cardio days.
What strength and conditioning means here
Strength is your ability to move load: squats, hinges, presses, rows and carries. Conditioning is your engine: how well you recover between efforts. A good S&C programme trains both in the same week, which is how athletes train.
In YourTrainer Live, Strength & Conditioning runs Monday, Tuesday, Thursday and Friday. The coach runs a real split (upper body, lower body, full body) with dumbbells, and scales each move to your level: lighter, slower or with a simpler version when you need it.
Most members mix 2 S&C days with 1 HIIT500 day. Resistance training builds the lean muscle that shapes you; HIIT500 burns the fat over it.
- Upper, lower and full-body sessions
- Dumbbells, any weight, even 2 kg
- Moves scaled for beginners and injuries
- Conditioning finisher every class
Real sessions
The coach sees all six
Cameras on, six members, one coach. Cues like 'great depth' and 'elbows in' land on the rep they're about.
Compared
Ways to do strength and conditioning
Coach correcting form
Yes, live · YourTrainer Live S&C
No · Gym on your own
Yes · 1-on-1 personal training
Programmed split
Yes · YourTrainer Live S&C
If you write one · Gym on your own
Yes · 1-on-1 personal training
Commute
None · YourTrainer Live S&C
Yes · Gym on your own
Depends · 1-on-1 personal training
Monthly cost
₹4,999 for 12 classes · YourTrainer Live S&C
Membership · Gym on your own
₹8,000 to ₹18,000 · 1-on-1 personal training
A member, in their own words
“The weight that I was lifting before and the amount of weight that I am lifting right now has considerably increased.”
Prateek · Lifting heavier in a month
YourTrainer member. Coached 1-on-1 by the team that teaches Live.
Certified coaches led by head coach Anish Agarwal. Coaching since 2022, 1000+ clients coached. More stories
Plans
A strength coach for ₹4,999 a month.
12 coached classes a month. Start with a Trial Week of 3 classes.
Questions
Before you book
Can I do strength and conditioning at home?
Yes. With a pair of dumbbells and your bodyweight, a coach can train every major movement pattern. What matters most is form and steady progression, which is what a live coach gives you.
I'm a beginner. Is S&C too hard?
No. The coach scales each move: a lighter weight, a slower tempo or a simpler version. You train at your level in the same class, and your coach knows your name and your limits.
Is there a free trial?
No. New members start with the Trial Week: 3 live classes in 7 days for ₹999, on the days and hours you pick. A coach's hour with you is real work, so we don't give it away, and the Trial Week lets you feel that before you choose a plan. Payments are final.
What weights do I need for strength classes?
One pair of dumbbells. Start with what you have, even 2 kg; the coach changes the tempo, range and reps so a light pair still challenges you. Add a heavier pair when the coach says your form is ready.
How many classes a week?
Every plan is 3 live classes a week. Most members pick 2 Strength & Conditioning days and 1 HIIT500 day.
Your next squat, watched by a coach.
Pick your 3 days, pay once, and your class links arrive the moment you pay.