Women training at S R Gym

Women already train here, and say so publicly

Women of all ages train at both branches, and a number have left reviews on the gym's Google listings, which is a more useful signal than anything this page can claim about itself. You can read them on the reviews page, which links straight through to both profiles rather than reprinting selected quotes here.

Several of the results published on this site are women, including a member who went from 111 kg to 74 kg across five months, a homemaker, and two business owners.

What your first visit looks like

You will be shown around, asked what you are trying to change and what your week realistically allows, and then taken through the basic movements with very light weight so that somebody can see how you move. No programme is written before that happens.

For the first two or three weeks the load stays deliberately light while the pattern is built. Plenty of members find this frustrating and it is the part that makes everything afterwards work.

Choosing your hour

Both branches are busiest between roughly 6:00 pm and 9:00 pm, when the city finishes work. The quietest stretches are right at opening, 5:00 am at Katargam and 6:00 am at Adajan, and through the middle of the afternoon.

If you would prefer a quieter floor while you are learning, those hours are worth choosing. Call +91 98790 69960 and ask what a particular time usually looks like before you commit.

Training that suits what most women come in for

The most common goals we hear are losing fat, feeling stronger day to day, and getting rid of the back or shoulder pain that arrives with desk work, which is covered in more detail on the back and posture page. All three respond to the same foundation of resistance training two to four times a week, with load progressing slowly.

On the question that comes up almost every time: weight training will not accidentally make you bulky. Building visible muscle takes years of deliberate effort, and women build it more slowly than men. What resistance training does is hold on to the muscle you have while fat comes off, which is what actually changes your shape.

The food side matters at least as much, and it works best when built around what your household already cooks. Our guide to losing fat on a Gujarati diet goes through that in detail.

Where another gym may suit you better

Some women in Surat prefer a ladies-only facility or a women-only timing, and that is an entirely reasonable preference. We are a mixed gym with no separate ladies session currently advertised, so if that is what you are looking for, a dedicated ladies gym will serve you better and we will happily say so on the phone.

We are also closed on Sunday at both branches, which rules us out for anyone whose only free day is Sunday.

If you would like to know whether a women-only timing or a female trainer is available, ask on +91 98790 69960 rather than relying on this page, since we would rather give you a current answer than a written one that may have gone out of date.

Health conditions worth mentioning

Tell your coach at the start if you are managing PCOS, a thyroid condition, diabetes, high blood pressure or anaemia, if you are pregnant or recently postpartum, or if you are taking medication that affects weight or energy. Coaching is designed to sit alongside your doctor's advice, and the programme changes meaningfully when any of these apply.