Ladies gym · New Baneshwor, Kathmandu
A women’s gym near you in New Baneshwor, with a ladies-only hour and a woman trainer
A women’s gym hour every morning (6:00–7:00 AM, Sunday to Friday), a woman trainer whenever you ask, and a private changing room. Outside that hour, women train on the main floor with everyone else.
- Ladies-only hour daily
- Woman trainer on request
- Private changing room
By Pema Sherpa, women’s training lead, 6 years training members
Updated
Success stories
Women who started in the ladies-only hour
After pregnancy, through menopause, and a first time in any gym, all with a woman trainer.
BeforeWeek 120 secPlank 
AfterWeek 2490 secPlank Strong again 24 weeks after pregnancy
Tara, 31 · Architect · Thapagaun
Back pain from carrying her daughter and a weak core. Her doctor said yes; a woman trainer did the rest, slowly.
View whole journey
BeforeWeek 16 kgGoblet squat 
AfterWeek 2020 kgGoblet squat Tripled her squat at 54, through menopause
Helen, 54 · Export business owner · Anamnagar
Years of yoga, never a weight. Her doctor raised bone health; 20 weeks later she carries the rugs herself again.
View whole journey
BeforeWeek 189 kgBody weight 
AfterWeek 1880.7 kgBody weight Lost 8.3 kg in the ladies-only hour
Maya, 42 · Schoolteacher · Tinkune
Avoided gyms for years because of the men on the floor. The 6 AM ladies-only hour changed that.
View whole journey
How it works
What do you want from the gym?
Women come for different things. Pick yours to see how the first weeks go.
Lose weight
Strength training and walking, with food that fits family meals and fasting days like Teej.
12 weeks
Day 1
A private start
- What happens
- Measurements in a private room, with a woman trainer.
- How we do it
- Photos are optional and stay with you.
Weeks 1–4
Learn the basics
- What happens
- Squats, presses, rows and carries at weights you control.
- How we do it
- During the ladies-only hour if you prefer.
Weeks 5–12
Heavier, not just longer
- What happens
- More weight, a daily step goal and a calorie target.
- How we do it
- Fasting days and festivals are planned around, not ignored.
What to expect
- Strength training won’t make you bulky
- Pace of about 0.5 to 1% of body weight a week at most
- Ask a doctor first if you are pregnant, postpartum or have PCOS or a thyroid condition
Get strong
Lifting for strength, posture and confidence. Three sessions a week.
12 weeks
Weeks 1–4
Technique
- What happens
- The main lifts with an empty bar or light dumbbells.
- How we do it
- A woman trainer checks every new lift.
Weeks 5–12
Progress the weight
- What happens
- Small jumps in weight each week.
- How we do it
- Logged on your plan so you can see it.
What to expect
- Your first full push-up is a common milestone
- Lifting helps bone and muscle as you age
- No pressure to train on the main floor until you want to
Classes with friends
Zumba, HIIT and boxing classes, women and men together, with a woman instructor on several.
Any time
Week 1
Try two classes
- What happens
- Zumba and a beginners’ boxing class.
- How we do it
- Stand at the back; nobody will single you out.
Weeks 2–12
Keep the habit
- What happens
- Two or three classes a week.
- How we do it
- The timetable is posted so you can plan around work.
What to expect
- Fun is the point: it keeps you coming
- Zumba improves fitness; its effect on weight is small on its own (F244)
The experience
Where women train
The main floor during the ladies-only hour, the class studio and a private changing room.
Ladies-only hour 
Classes 
Private changing room
What else you get
Built so women feel comfortable
In reviews of Kathmandu gyms, women name unwanted attention from trainers, a male-only floor and no private changing room as reasons to leave (research/review-mining). This is what we do about each.
A woman trainer on request
Ask when you book; you’ll train with Pema.
Ladies-only hour
6:00–7:00 AM, Sunday to Friday: the floor is women only.
Private changing room
A women’s changing room with lockers and showers.
A clear conduct policy
Trainers ask before correcting your form by touch, and you can always say no.
Price
What the ladies gym costs
Same prices for everyone. The ladies-only hour is included in every plan.
| Plan | 1 month | 3 months | 6 months | 12 months |
|---|---|---|---|---|
| GymStrength floor, cardio and the sauna, with a trainer on the floor. | 4,500 | 12,0004,000/mo | 21,0003,500/mo | 36,0003,000/mo |
| Gym + classesEverything in Gym, plus boxing, Zumba and HIIT classes. | 6,000 | 16,5005,500/mo | 30,0005,000/mo | 52,0004,330/mo |
| Personal trainingGym + classes, with your own trainer for 12 sessions a month. | 15,000 | 42,00014,000/mo | – | – |
Every plan, day pass and what each includes
Is this right for you?
- You want to start strength training somewhere calm
- You’d rather train with a woman trainer
- You want classes and the gym in one plan
Not the right fit if…
- You want a women-only gym all day: this is a mixed gym with a ladies-only hour
- You are pregnant or postpartum without your doctor’s go-ahead
Questions
Ladies gym: your questions
Still unsure? Message a coach on WhatsApp. Real person, usually within 10 minutes.
Is there a ladies gym near me in New Baneshwor?
Yes. There is a ladies-only hour every morning (6:00–7:00 AM, Sunday to Friday), a woman trainer on request and a private changing room.
Is it a women-only gym?
No. It is a mixed gym with a ladies-only hour each morning. Outside that hour, women and men train together.
Will lifting weights make me bulky?
No. Building large muscles takes years of heavy training and eating for it. Most women get stronger and leaner.
Can I train during pregnancy or after giving birth?
Only with your doctor’s go-ahead. We will then plan with you, but we don’t give pregnancy medical advice.
What should I wear?
Whatever you are comfortable training in: leggings or track pants, a T-shirt and trainers.