Personal trainer · New Baneshwor, Kathmandu
A personal trainer near you in New Baneshwor, for fat loss, muscle or fitness
One trainer, 12 one-to-one sessions a month, and a plan rewritten every four weeks from your measurements. Pick your goal below to see exactly what the first 16 weeks look like.
- Free first session
- Trainer on the floor from 5 AM
- Freeze for exams and travel
By Suraj Lama, head trainer, 11 years training members
Updated
Success stories
Members who trained with one trainer, week by week
Fat loss, muscle, a first powerlifting meet and a trek at 63. Each started with the same free session.
BeforeWeek 188.6 kgBody weight 
AfterWeek 2076.9 kgBody weight Lost 11.7 kg in 20 weeks
Anjana, 35 · Bank officer · Shantinagar
Two crash diets and a gym she quit in three weeks. This time she missed 3 sessions out of 60.
View whole journey
BeforeWeek 1312.5 kgTotal 
AfterWeek 20400 kgTotal +87.5 kg on his total in 20 weeks
Sagar, 26 · Structural engineer · Koteshwor
Two years lifting alone and stuck. Half his squats were too high to count. He made 8 of 9 lifts at his first meet.
View whole journey
BeforeWeek 186.4 kgBody weight 
AfterWeek 1679.8 kgBody weight Lost 6.6 kg around five trips abroad
Rohan, 36 · Managing director · Sinamangal
Every trip used to reset him to zero. This plan assumed he would be away, and he didn’t cancel a single trip.
View whole journey
BeforeWeek 111Sit to stand 
AfterWeek 2417Sit to stand From a fall on the stairs to Langtang
David, 63 · Hydropower consultant · Buddhanagar
At 63 he held the rail on every step. Six months later he walked the Langtang Valley with his son.
View whole journey
BeforeWeek 192.4 kgBody weight 
AfterWeek 2481.6 kgBody weight Lost 10.8 kg working rotating shifts
Sunita, 33 · Staff nurse · Sankhamul
Nights one week, days the next. Her plan moved with her rota instead of a fixed timetable.
View whole journey
BeforeWeek 156.8 kgBody weight 
AfterWeek 2463.4 kgBody weight Gained 6.6 kg in 24 weeks
Bibek, 22 · Engineering student · Mid-Baneshwor
Stuck at 57 kg for two years while “eating a lot”. The fix was a food plan he could afford on a student budget.
View whole journey
How it works
Your goal decides the plan
Every plan starts the same way: a look round, measurements and an honest talk about what stopped you before. After that, the weeks depend on what you came for.
Lose fat
Strength training three times a week, more daily walking, and a calorie target you can keep with dal bhat at home and canteen lunches.
Re-measured every 4 weeks · 16 weeks
Day 1
Measure and set a target
- What happens
- Weight, waist and a photo you keep. A calorie and protein target from our calculator.
- How we do it
- Your trainer checks the target against your week: office hours, family meals, festivals coming up.
Weeks 1–4
Learn six movements
- What happens
- Squat, hinge, push, pull, carry and a plank, at weights you control.
- How we do it
- Every session starts where the last one stopped, written on your plan. No guessing what to do.
Weeks 5–12
Add load and steps
- What happens
- Heavier sets each week and a daily step goal.
- How we do it
- Research on supervised training found bigger strength gains than training alone (F241), so your trainer adjusts the load every session.
Weeks 13–16
Make it yours
- What happens
- A plan you can run on your own, with one check-in a month if you want it.
- How we do it
- We re-measure, compare with week 1 and plan the next block.
What to expect
- A realistic pace: about 0.5 to 1% of body weight a week at most
- The first two weeks often show a bigger drop from water
- Weeks where the scale doesn’t move: the tape and photos tell the rest
Build muscle
Heavier lifting four days a week, enough protein and a small calorie surplus. Muscle comes slowly; the plan is built for months, not weeks.
Re-tested every 4 weeks · 16 weeks
Day 1
Test your starting lifts
- What happens
- A safe working weight on the main lifts and your body weight.
- How we do it
- Your trainer sets each lift at a weight you can do with clean form, not your maximum.
Weeks 1–4
Technique first
- What happens
- Squat, bench press, deadlift, rows and presses with light load.
- How we do it
- Form is checked on every new lift before it goes heavy.
Weeks 5–12
More sets, more weight
- What happens
- Weekly sets go up step by step for each muscle group.
- How we do it
- A 15-study review found more weekly sets meant more muscle growth (F242). We add sets you can recover from.
Weeks 13–16
Measure and plan the next block
- What happens
- Re-test lifts, body weight and arm, chest and thigh measurements.
- How we do it
- We compare with week 1 and write the next 16 weeks.
What to expect
- Body weight up by about 0.25 to 0.5% a week at most
- Strength rises before size shows
- Protein around 1.6 g per kg of body weight a day
Get fit
For people who want more energy, less back pain and the stamina for a trek or the office stairs. Strength plus cardio, three days a week.
Re-checked every 4 weeks · 12 weeks
Day 1
Find your starting point
- What happens
- A short fitness check: walking pace, push-ups to the bench, a plank.
- How we do it
- Nothing maximal. We want a baseline, not a test you dread.
Weeks 1–4
Build the habit
- What happens
- Three 50-minute sessions a week at the same time.
- How we do it
- WHO advises at least 150 minutes of moderate activity a week plus strength work on two days (F237). The plan is built around that.
Weeks 5–12
Harder intervals, heavier sets
- What happens
- Bike and rower intervals, loaded carries, step-ups.
- How we do it
- For a trek, we add stairs with a loaded pack in the last six weeks.
What to expect
- Stairs and long walks feel easier within weeks
- A routine that fits office hours
- Advice to see a doctor first if you have a heart, joint or blood-pressure condition
The experience
Where you train
A strength floor with free weights and racks, a cardio row and a quiet corner for your first sessions.
Strength floor 
Your plan, written down 
Four-weekly re-measure
What else you get
Why train with a trainer here
What nearby gyms rarely offer in writing (research/07): published prices, a written plan, and a trainer who notices when you skip.
A plan you can see
Every session written down, so you always know the next weight and the next step.
Prices on the page
The full price list, admission fee and freeze rules are published, and the desk charges the same.
Early and Saturday hours
Open 5:00 AM – 9:00 PM sunday to friday and 7:00 AM – 12:00 PM on Saturday, when most nearby gyms are closed.
Food that fits Nepali meals
Calorie and protein targets built around dal bhat, canteen lunches and festival weeks. Medical diets go to a doctor.
Try before you pay
One free session: a look round, a short workout with a trainer and a plan to take home.
A woman trainer if you prefer
Ask when you book and you’ll train with Pema.
Price
What personal training costs
Personal training includes the gym, classes and 12 one-to-one sessions a month. Gym and classes plans are listed for comparison.
| 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 | – | – |
Personal training is sold monthly or for 3 months, so you can stop once you can train on your own.
Every plan, day pass and what each includes
Is this right for you?
- You have tried on your own and stopped within a month
- You can come at the same time 3 days a week
- You want someone to check your form and your progress
Not the right fit if…
- You want to lose 10 kg in a month: that isn’t safe and we won’t plan for it
- You have a medical condition and no doctor’s go-ahead yet
- You only want a gym key: the Gym plan is cheaper
Questions
Personal trainer: your questions
Still unsure? Message a coach on WhatsApp. Real person, usually within 10 minutes.
How much does a personal trainer cost in Kathmandu?
Here, personal training is NPR 15,000 a month for 12 one-to-one sessions, gym and classes included. Nearby gyms that publish prices charge from about NPR 20,000 a month for three sessions a week (prices checked 28 October 2026).
I’m overweight and nervous. Will people stare?
Your first sessions are one-to-one, at a quiet hour if you like. Most members started where you are, and the trainer’s job is to make the first month easy to repeat.
Do I need to diet hard?
No. You get a calorie and protein target and swaps that fit your usual meals. Crash diets usually end in the weight coming back.
Can I have a woman trainer?
Yes. Ask when you book and you will train with a woman trainer.
What if I have an injury or a medical condition?
Tell us first. We will ask for your doctor’s go-ahead and plan around it. We don’t treat injuries; a physiotherapist or doctor does that.
Can I freeze my training during exams or travel?
Yes. Send a WhatsApp message and the days are added to the end of your plan.