Rohit S.
6 yrs coaching
StrengthMobility
CertificationK11 Certified Personal Trainer
ID & background verified
Personal training at home
Build a stronger body. At home, with a trainer.
Your trainer brings the equipment. No commute, no gym, nothing to buy.
Measured from session oneA baseline of how you move and what you lift
Progressed on a planLoad, reps or tempo go up on schedule
Logged every timeEvery set, rep and weight, recorded
Now training in South Delhi & Gurugram
Vasant Vihar · GK · Defence Colony · DLF Phases · Golf Course Road & more
See all areas
How it works
No gym. No guesswork.
Your trainer comes to you with a plan built around your goals.
1
Tell us about you
Goals, schedule, experience, and anything your trainer should know.
2
Get matched
A certified trainer chosen for your goals, location and timings.
3
Start with a baseline
Session one measures how you move, what you can lift, and where to begin.
4
Train and progress
Your trainer brings the kit, adds challenge as you progress, and logs every session.
The session
Your living room is enough.
A mat's worth of floor, 50–60 minutes, and a trainer who brings the kit.
About 2 m × 2 m of floor is all you need.
Every session · 50–60 min
1
Warm upGet joints and heart rate ready
2
Main workThe focus of the day: lifts, intervals or flow
3
Supporting workSmaller exercises for weak spots
4
Cool downStretch, breathe, log the session
Five movements every plan trains
SquatSit & stand
HingeLift from the floor
PushGet up, push open
PullPosture, reach
CarryBags, kids, luggage
LoggedEvery exercise, set, rep and weight, so your next session starts where this one ended.
Your trainer brings
All the equipment for your session. Kit varies with availability, with loads up to 10 kg. Past that, reps, tempo and single-limb work keep it challenging.
Progression
Don't just work out. See your progress.
Ask your body for a little more than it's used to, recover, and repeat. That's how progress happens, and every ONO plan is built around it.
A 12-week planRetest every 4 weeks
Baseline
Retest
Retest
Retest
Baselineat your first session
Retestevery 4 weeks
Load, reps & formtracked every session
A plan that adjustsnot a routine that repeats
Train.Progress.Repeat.
Trainers
The right trainer makes the difference.
A video shows you what to do. Your trainer sees how you move, corrects your form, and knows when to push and when to hold back.
Priya M.
5 yrs coaching
StrengthYoga
CertificationACE Certified Personal Trainer
ID & background verified
Aman K.
7 yrs coaching
Strength & Conditioning
CertificationACSM Certified Personal Trainer
ID & background verified
Karan R.
4 yrs coaching
Mobility & YogaStrength
CertificationRYT-200, Yoga Alliance
ID & background verified
Member progress
What members can do now that they couldn't before.
What changed for them in a few months of training with ONO, tracked session by session.
What progress looks like
3–5 reps, then failure→3 sets × 10 reps
“I couldn't get up off the floor without using my hands. Four months in, I don't think about it.”
Meera, 58, Vasant KunjFloor to stand · no hands
“Started with 4 kg goblet squats. I'm at 10 kg for 12 reps now, and the office stairs feel easy.”
Arjun, 45, Golf Course Road4 kg → 10 kg
“My trainer notices when my form slips before I do. That's what I was paying for.”
Kavya, 35, Saket32 sessions logged
Training formats
Train the way you like. We'll bring it home.
Pick one or mix them across your week. Your trainer plans every session around your goals.
Photo · client + trainerCore01 / 07
Strength
Progressive resistance training to build strength and muscle.
StrengthMuscle
More about Strength →
Plans & pricing
Flexible plans for how you train.
Pick a plan by how often you want to train. Pay monthly for the best rate, or weekly if you'd rather not commit.
Weekend
For busy weekdays. Saturdays and Sundays.
₹4,000/ month
8 sessions · ₹500 per session
- Up to 8 sessions a month
- 2 a week, on weekends
Beginner
Most popularStarting out. Build the habit, 3 days a week.
₹6,000/ month
12 sessions · ₹500 per session
₹2,000/ week
3 sessions · ₹667 per session
- Up to 12 sessions a month
- 3 a week
Active
Already training. Up to 5 days a week.
₹9,000/ month
20 sessions · ₹450 per session
₹3,000/ week
5 sessions · ₹600 per session
- Up to 20 sessions a month
- 5 a week · lowest per-session price
50–60 minper session
30 daysmonthly plan validity · weekly: 7 days
Free cancellationup to 1 hour before a session
Pause your planup to 2 weeks · travel, work or rest
Couple pricingavailable on every plan · ask us
Weekly to monthlyyour full weekly payment is credited
The science of muscle
Why strength?Every ONO plan includes it. Here's why.
Muscle isn't just for lifting. It shapes how you age, how your body handles sugar, and how long you stay independent. So whatever you train for with us, yoga, cardio or HIIT, your plan builds in some strength work.
Ageing
3–8%
of muscle lost every decade from age 30
The loss speeds up after 60. Strength training slows it down.
Source ↗Blood sugar
80%+
of the sugar from a meal is absorbed by muscle
Trained muscle responds better to insulin.
Source ↗Longevity
10–17%
lower risk of early death, heart disease, cancer and diabetes
Linked to muscle-strengthening exercise, with or without cardio. Benefit peaked at 30–60 min a week.
2022 review · 16 studies ↗Bones
Stronger muscles, stronger bones.
In women after menopause, resistance training can improve bone density at the spine and hip.
Source ↗In India
Same weight. Less muscle.
South Asians tend to carry more fat and develop type 2 diabetes earlier, at a lower BMI. Muscle is the part you can build.
Source ↗How much is enough?
days a week, at leastMuscle-strengthening activity for adults (WHO). Every ONO plan starts there.Where we train
Now training in South Delhi and Gurugram.
South Delhi
Vasant ViharShanti NiketanWestendAnand NiketanGreater Kailash IGreater Kailash IIDefence ColonyPanchsheel ParkHauz KhasGulmohar ParkSafdarjung EnclaveSarvodaya EnclaveSaket
Vasant KunjSainik FarmChhatarpurAnand LokGreen ParkKailash ColonyEast of KailashMaharani BaghNew Friends ColonyNeeti BaghJor BaghGolf Links
Gurugram
DLF Phase 1DLF Phase 2DLF Phase 3DLF Phase 4DLF Phase 5Golf Course RoadGolf Course Extension RoadSushant LokSouth City ISouth City II
Nirvana CountrySun CityMalibu TowneArdee CityPalam ViharSohna RoadMG RoadSector 56Sector 57Cyber City
Getting started3
Do I need equipment?
No. Your trainer brings everything for the session. If you already have equipment at home, your trainer can use it too.
I'm new to exercise. Can I start?
Yes. You don't need to get fit before you start. Your first session measures where you are, and your training builds from there.
Can I request a female trainer?
Yes, subject to availability in your area.
About strength3
Will strength training make me bulky?
Unlikely. Building significant muscle size takes years of specific training and eating for it. For most people, strength training means getting stronger and moving better, not getting big.
Can you really build strength at home?
Yes. Strength comes from progressively harder work, not from a gym. Your trainer brings equipment that can be loaded up, and uses tempo, range and single-arm and single-leg work to keep challenging you. If you're an experienced lifter chasing heavy one-rep maxes, a gym is the better fit, and we'll tell you so.
I'm over 50 and have never lifted. Is it too late?
It's a very good time to start. Your trainer begins with an assessment and progresses gradually. If you have a heart condition or have been advised against exercise, check with your doctor first.
Health2
I have knee or back pain. Can I train?
Your trainer may be able to adapt exercises around common limitations. Tell us about it during onboarding. If you've been advised to avoid exercise or need medical guidance, speak with your healthcare professional before starting.
I have diabetes. Can I train?
Many people with diabetes can be physically active, but training should suit their individual health situation. Tell us during onboarding and follow your healthcare professional's guidance.
Your plan4
Will my trainer change?
We aim to keep the same trainer with you for your whole plan, so they know your goals, your history and how you move. Occasionally we may need to switch, for example if your trainer is on leave or your timings change. If that happens, we'll tell you in advance and your new trainer gets your full session log, so you carry on from where you left off.
What happens if my trainer cancels?
We'll arrange a replacement or reschedule so your training continues with as little disruption as possible.
Can I pause my plan?
Yes. You can pause your plan for up to 2 weeks, and your remaining sessions carry over.
What if I travel for work?
Pause your plan for up to 2 weeks while you're away. Tell us your dates and pick up where you left off when you're back.
Session one is the baseline
Start with one session.
Your first session measures where you are. Every session after moves you forward.
Book a first session →
or call 8287773411