Gurugram · At home or online
For back pain, posture and low energy. I start with an assessment, build a plan around your body and your calendar, and explain the reason behind every exercise.
Most of the professionals I meet are smart, successful, and tired. After 35, energy often drops, the back or knees start hurting, and climbing stairs feels harder than it should. They've usually tried a gym, an app, or a trainer who made them jump around until they were drenched in sweat.
Sweat is just your body cooling down. It tells you nothing about whether the workout helped.
Your goals, past injuries, medicines, stress, how you move, and how many days you can really train.
No random exercises. Strength, mobility and heart health, planned around your body and your calendar.
You'll understand what each exercise does and why, so you can look after your own body.
If something needs an X‑ray, MRI or an orthopaedic opinion, I'll say so and work with your doctor.
Stress and sleep decide whether you stay consistent, so they're part of the plan too.
Three clients, shared with their permission. Names kept private.
Disc bulge
A software developer in her early thirties had a disc bulge from long hours of sitting. Her doctors had told her not to bend or run, and she was scared to move. We started with an assessment and small, safe steps, plus yoga and meditation for the mental side. Today she squats, does lunges, walks and jogs.
Frozen shoulder
A senior professional, diabetic, who used to play tennis and golf, had lived with a frozen shoulder for three years. We got an MRI and an orthopaedic opinion first, then worked on mobility and strength alongside his doctor. In six to eight months he went from not lifting his arm straight to pressing about 30 kg and doing push-ups.
Consistency
A busy professional kept missing sessions. We booked fixed days in the calendar like meetings, and I came to the house. Early dizziness turned out to be poor sleep and nutrition, so we fixed those and found the time by cutting late-night screen time. Now a missed session gets done in the evening.
4.9 from 13 Google reviews See all on Google
“He is an amazing strength training coach. He focused on proper technique and explains exercise very clearly. He helped me strengthen my back as well when I was having issues of disc bulge.”
“I started training for rehabilitation, but along with recovery I’ve gained great strength and stability. Coach Narender designs smart, safe, and effective workouts.”
“He’s a very chill guy, knows his stuff and explains everything properly. Sessions are fun and not boring at all.”
“He understands individual needs, keeps sessions comfortable, and motivates you throughout.”
“I have lost 7 kgs in 2 months only.”
“Small sessions but big results. Really happy with my progress.”
I boxed at Indira Gandhi Stadium in Delhi until injuries stopped me. Coaching came next: five years training clients in Delhi gyms, then two years at Alpha Fitness Club in Gurugram, where I was promoted to fitness manager and led a team of trainers. Since 2023 I've coached clients independently, at their homes and online.
Diploma in Personal Training
K11 School of Fitness Sciences · 2022
Fitness Trainer, NSQF Level 4
Skill India / NSDC · 2022
Sports & Exercise Nutrition
Prehab 121 Academy (ACE and ACSM approved course) · 2024
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At your home anywhere in Gurugram, or online if you're travelling or outside Gurugram.
An assessment: your goals, past injuries, medicines, stress, how you move, and how many days a week you can realistically train. You leave knowing what your body needs next, even if you don't continue.
Usually, yes. I work around pain and injuries, and when something needs a doctor or a scan, I say so and work alongside your orthopaedic doctor.
Yes. With three hours a week, each session can cover 30 to 40 minutes of strength work plus mobility, planned around your calendar.
One session, at your home in Gurugram or online, to understand your body and what to do next. Even if you don't continue, you'll know how to train and how to choose a good coach.
