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Training that survives a working week

Most of the people Brijesh Joshi coaches are somewhere past thirty, run a business or hold a demanding job, and have tried this before. They know what a squat is. What defeated them last time was a Tuesday that ran until nine o'clock.

This page is about the version of training that accounts for that. If your company wants to enrol a team on one bill with a fixed slot, that is on corporate membership.

Talk about your schedule Meet a member who trains at 8am

The three problems, in the order they actually bite

The schedule is what breaks first

Nobody in this category fails because they do not want it. They fail because the plan assumed six sessions a week and an unbroken evening, and a single bad fortnight at work is enough to end it.

The fix is unglamorous. Three or four sessions, placed at the hour least likely to be taken away from you, which for almost everyone means early morning. Both branches open before the working day: Katargam at 5:00 am and Adajan at 6:00 am. A session you have finished by nine cannot be cancelled by a meeting at six.

The food, around a day you do not control

The second problem is eating. Skipped breakfast, a heavy late lunch, farsan with evening tea, dinner at ten. That is a scheduling problem arriving in the disguise of a diet problem.

The plan is built on what your day actually allows and on the food your household already cooks, which in Surat usually means Gujarati vegetarian food. Our guide to losing fat on a Gujarati diet works through the adjustments that survive contact with a real week.

What ten hours of sitting does

The third problem is the one people mention last. Neck and shoulders that ache by afternoon, a lower back that objects to standing up, a core that has not been asked to do anything in years.

Progressive strength work appears in mainstream clinical guidance as a first-line approach to ongoing non-specific back pain of this kind, and it is among the better-supported things available. The mechanism is unremarkable. Muscles that hold the spine in position get stronger and more enduring, and an hour of loading interrupts an otherwise unbroken day of the same posture. It helps a good many people over a few months, and it stays a long way short of a cure or a diagnosis. There is more on how that is trained, and on when to see a doctor first.

What an 8am member looks like

Ashutosh Banerjee runs a work-from-home business and spends ten to twelve hours a day at a laptop. He started at Adajan in February 2026 and now trains from 8 to 9am, before the working day begins.

In September he reported that he had gone three months without the neck and back pain he arrived with, and that he felt more energetic and more focused through the day.

He is also the easiest claim on this website to check. He trains at that hour most weekdays and is happy to be found there, and his full story is set out on his own page.

Ashutosh Banerjee with coach Brijesh Joshi at S R Gym Adajan, where he trains from 8 to 9am

Members who did it around a job

Business owners, working professionals and one real estate developer. Each entry carries how long it took, or how long they have been training so far.

  • Ashutosh Banerjee with coach Brijesh Joshi on the floor at S R Gym Adajan, Surat

    Ashutosh Banerjee

    Marketing professional, Adajan

    Works ten to twelve hours a day at a laptop. In September 2026 he reported having been free of neck and back pain for three months, with more energy and more muscle. He trains at Adajan from 8 to 9am and posts about it himself.

    Read his story

    Training since Feb 2026

  • Dasrath, a real estate developer from Surat, photographed before and after losing 16 kg across 12 weeks at S R Gym Katargam

    Dasrath

    Real estate developer, Katargam

    Lost 16 kg and went from XXL to M in clothing. He reported that his cholesterol returned to the normal range, his energy improved and his breathing difficulty on stairs resolved.

    12 weeks

  • Naresh, a business owner, before and after three months of training at S R Gym

    Naresh

    Business owner

    3 months

  • Harish, a business owner, before and after three months of training at S R Gym

    Harish

    Business owner

    3 months

  • Kushang, a working professional, before and after five months of training at S R Gym

    Kushang

    Working professional

    5 months

  • Rahul, a working professional, before and after eight months of training at S R Gym

    Rahul

    Working professional

    8 months

All 17 published results

What the first month looks like

  1. One conversation about the week you actually have. Which days are genuinely protected, when you travel, when work runs late, and what you eat on a normal Wednesday.
  2. Three or four sessions, placed early. Learning the lifts properly comes first, with light load, which feels slow and saves you months.
  3. Food adjusted around the day you have. Portions, oil, sugar in tea, and what happens when you eat out, in changes small enough that you keep them past the first fortnight.
  4. A rule for bad weeks. What you do when you get two sessions instead of four, so that a bad fortnight costs you a fortnight rather than the whole attempt.

The four things Brijesh says you do not have to do

Asked what actually stops working professionals in Surat from getting anywhere, he tends to answer by listing what people wrongly believe is required:

  • Cook separately from your family. A second set of meals is the single most common reason an attempt collapses in week three. The food on this site is built around what a Gujarati household already cooks.
  • Train for hours. Four sessions that fit the week beat six that do not, and nobody has ever lost belly fat by adding a second hour of cardio to a day that was already full.
  • Buy supplements. Money is better spent on real food. Most people arriving here are under-eating protein from ordinary meals, which is an easier problem to fix than the supplement aisle suggests.
  • Wait until work gets quieter. It does not, and the plan has to survive a bad fortnight rather than assume a good one.

Anything medical stays with your doctor. Training and food are what is coached here, and where the two meet — a back that hurts after ten hours at a desk, energy that dies at four in the afternoon — that is the part this gym can genuinely change.

Where coaching earns its cost

For someone who already trains and knows what they are doing, a membership at ₹1,700 for one month is all this page needs to offer.

For everyone else, the value is in not guessing. Whether the plateau in week nine means push or back off. Whether the back pain is a training problem or a doctor problem. Whether the food is the issue or the sleep is. Personal training starts from ₹7,000 for one month, and the full fees are published.

If you travel constantly or have left Surat, online coaching runs the same way remotely.

Five schedules that survive a working week

These are the five patterns I set up most often for people who work full days, written out with the hours they actually run at. Both branches open Monday to Saturday and both are closed on Sunday, so none of these weeks leans on a Sunday.

Five weekly training schedules for working professionals at S R Gym, showing the days, the session hours and what each pattern depends on.
Pattern Days Session time What it depends on
Before work, KatargamMonday, Wednesday, Friday5:15 to 6:30 amKatargam opens at 5:00 am, so the session is finished long before a nine o'clock start. This is the pattern I suggest first to anyone whose evenings keep getting taken.
Before work, AdajanMonday, Tuesday, Thursday, Saturday6:00 to 7:00 amAdajan opens at 6:00 am. Four shorter sessions suit people who would rather be in and out inside the hour.
After work, either branchMonday, Wednesday, Friday8:00 to 9:15 pmBoth branches close at 10:00 pm, so a nine o'clock finish at the office still leaves an hour. This is also the pattern most often lost when a project runs over, which is what I have seen while coaching rather than a research finding.
Two sessions onlyWednesday and Saturday6:00 to 7:15 amBoth days are full body, because two sessions have to cover everything. Either branch takes this slot, since Katargam is open from 5:00 am and Adajan from 6:00 am. Progress at this frequency is slower and it still accumulates across a few months, which is my coaching judgement rather than a research finding.
A week you are travellingWhichever two days you are in SuratAny open hour up to 10:00 pmIt depends on the plan being written to expect the travel, so there is a shorter version you can run in a hotel gym and a rule for the days when there is no gym at all.

Who this suits, and who it does not

This is for you if

  • You can genuinely protect three mornings a week, and you would rather be finished by half past six than gamble on an evening your work keeps taking from you.
  • You have run a six day plan before and lost it somewhere around the fifth week, and you want a programme written for the week you actually have.
  • You spend ten hours a day at a desk, and your neck, shoulders and lower back have started to object to it.
  • You travel for work and want a plan written to expect it, with a shorter version for a hotel gym and a rule for the days that offer no gym at all.
  • You are somewhere past thirty, you are willing to start with light load while the lifts are learned properly, and you will give it three months before you judge it.

Look elsewhere if

  • You need to be a fixed size by a date eight or ten weeks away. I will not build a plan around a deadline that short, and I say so in week one, while you still have time to find a coach who will.
  • Sunday is the only day your week leaves genuinely free, since both branches are closed on Sunday and I cannot open one for a single member.
  • Neither branch sits on a route you already travel. Adajan is at Choksi Wadi and Katargam is on Ved Road near Singanpor Char Rasta, and if reaching either one means a drive across the city before work, join something closer to you and train there instead.
  • You already know how to programme your own training and want only the equipment and the hour. A plain membership is ₹1,700 for one month, against ₹7,000 for coaching over the same term, so take the membership and keep the difference.
  • You are hoping the hours you cannot give can be replaced by supplements or by anabolic steroids, because we sell no supplements and I do not coach steroid use.

Training around a job: common questions

How many days a week do I need to train if I work full time?
Three to four sessions a week is enough to make steady progress, and it is a schedule most working people can actually keep. Six days a week is the plan beginners usually propose, and in my experience it is the one abandoned somewhere around the fifth week. Consistency across three months beats intensity across three weeks.
When is the best time to train if I work long hours?
For most people the answer is early. A session finished by seven or eight in the morning is done before the day can take it away from you, while an evening session competes with work running late, traffic and fatigue. S R Gym Katargam opens at 5:00 am and Adajan at 6:00 am, which is what makes that hour available.
I travel for work. Can I still make progress?
Yes, provided the programme is written to expect the travel. That usually means a main plan for the weeks you are in Surat, a shorter version you can run in a hotel gym, and a rule for what to do on the days when neither is available.
I am over 40 and have not trained in years. Is it too late?
It is not too late, and a good share of the people training at both branches are past forty. The results published on this site include a real estate developer who lost 16 kg across twelve weeks. Starting later means the first few weeks are run more carefully, with light load while the lifts are learned, and the outcome after three or four months is still worth having.
What if my job means I eat out or eat late most days?
Then the plan gets built around the days you actually have. Eating out is manageable once you know which parts of a restaurant meal carry the calories. As for eating late, the total across a day looks to matter a good deal more than the hour it lands at, though the evidence on meal timing is not settled and I would not build a plan on it. The plan that fails is the one that assumes you cook every meal at home.

Start with the hours you actually control

Tell Brijesh which hours are genuinely yours. Everything else follows from that. Call +91 98790 69960.

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