Physiotherapist-led · HSR Layout, Bangalore

Strength training that
knows your body’s
full history.

Rehab-Based Fitness & Strength Training at Sevens bridges the gap between clinical rehabilitation and independent fitness. Every programme is built on your injury history, movement assessment, and strength data — not a template. The missing phase between discharge and full performance.

Post-rehab strength building Injury-aware programming Return to gym after injury ACL & surgical comeback Chronic pain & deconditioning Older adult strength Runner & athlete rebuilding
Book a Strength Assessment WhatsApp Us
8+yrsClinical experience
1,200+Patients trained
4.9★Google rating
4Clinical phases
The rehabilitation-to-strength spectrum
Where most people fall through.
Where this programme begins.
Programme phaseStrength demand
Phase 1
Foundation
Phase 2
Load Intro
Phase 3
Strength Build
Phase 4
Performance
Most patients are discharged from physiotherapy between Phase 1 and Phase 2. Rehab-Based Fitness & Strength Training picks up from exactly that point and carries you through to full independent performance.
Assessment-based — your injury history shapes every session
Physiotherapist-supervised throughout — not a gym PT hand-off
Criterion-based progression — advance when data says you are ready
Written programme delivered within 48 hours of assessment
Discharge with independent training programme and clearance
Rehab-Based vs Standard Gym

Physio knows what
happened to you.
A gym PT doesn’t.

The difference is not just safety — it is clinical depth. A rehab-based strength programme is built on your injury history, movement findings, and bilateral strength data. Standard gym programming knows none of this.

What shapes your programmeCommercial gym PTSevens Rehab Fitness
Injury history reviewedNeverFull clinical review
Bilateral strength testedNot measuredLSI tested fortnightly
Movement quality under loadSometimes observedCorrected every set
Load progression logicExperience-basedCriterion & data-based
Physio coordinationNoneSame clinical team
Compensatory pattern watchRarely identifiedFlagged every session
Flare-up management protocolNo protocolImmediate clinical response
Return-to-sport clearanceNot offeredObjective, written
01
Your injuries shape every exercise choice

We know your ACL reconstruction, your disc episode, your shoulder surgery. Every exercise is selected with that history in mind — not added to a generic template and edited out when you mention it later.

02
Asymmetry is tested, not assumed

Most post-injury patients have significant strength deficits between limbs they cannot perceive. We test bilateral symmetry at baseline and every fortnight — loading asymmetrical tissue at full intensity is how re-injuries happen.

03
Compensatory patterns are caught immediately

A hip that externally rotates under a squat, a shoulder that elevates during a press, a knee that caves during a lunge — these patterns embed injury risk. A physiotherapist in the room catches and corrects them in real time.

04
Flare-ups are managed clinically, not just rested

When pain spikes during a programme, we identify the cause, adjust the load, and continue with modified exercises. We do not pause the entire programme for a week every time there is a flare-up — that approach consistently fails patients with complex histories.

05
One clinician, every session, every phase

The physiotherapist who assessed you supervises your training. Continuity matters clinically — subtle changes in movement quality, pain behaviour, and strength response can only be tracked by someone with your full history in front of them.

Who This Programme Is For

Eight presentations where rehab-based
training changes the outcome.

This programme is not general fitness. It is most valuable when there is a clinical layer — injury history, surgical context, movement dysfunction, or a persistent pattern of re-injury from unsupervised training.

Post-Physiotherapy Transition

Discharged from physio and cleared to train — but not confident about how to load progressively without re-injuring. This programme starts exactly at your discharge point and builds from there.

Most Common
ACL & Knee Reconstruction

Return to full training after ACL, meniscal, or knee replacement surgery. Quad-hamstring symmetry tested, single-leg loading progressed, sport-specific movements reintroduced — only when objective criteria are met.

Specialist
Chronic Pain & Deconditioning

Years of avoided exercise due to pain have led to significant muscle loss, worsened pain, and fear of movement. Graded, supervised loading reverses this cycle without provoking flare-ups.

Graded Exposure
Post-Surgical Fitness Rebuild

After hip replacement, shoulder reconstruction, or spinal surgery — a structured, surgeon-coordinated fitness rebuild from your post-operative baseline to full independent training. No guesswork about what you should or should not be doing.

Surgeon-coordinated
Desk Workers & Occupational Load

Chronic neck, back, or shoulder pain from occupational posture and deconditioning. A targeted strength programme addresses the specific inhibited muscles driving your pain — not a generic handout.

Common
Older Adults & Longevity

Progressive resistance training for adults 55+ — sarcopenia reversal, fall prevention, bone density support, and functional independence. Supervised by a physiotherapist who understands age-related physiology and existing conditions.

Specialist
Athletes Rebuilding After Injury

Recreational and competitive athletes returning to training. Objective LSI testing, sport-specific loading, power reintroduction, and formal written clearance before full return. Not clearance based on "it feels okay".

Criteria-based
Repeated Re-Injury Pattern

Patients who have re-injured themselves at the gym two or more times after apparently recovering. The pattern almost always points to returning too soon, with unresolved asymmetry, or with uncorrected movement compensations. We fix the root.

Root cause focus
If you are injury-free, we will tell you that a good gym PT may serve you just as well.

Rehab-based fitness training at Sevens is most valuable when there is a clinical layer. If your goals are purely performance-focused with no injury history, significant movement deficits, or chronic pain, an experienced personal trainer at a quality gym is a perfectly appropriate choice — and we will say so rather than sell you a clinical programme you do not need. Call or WhatsApp us before booking and describe your situation honestly.

How the Programme Works

Test baseline.
Build from evidence. Progress on data.

No assumptions. No guesswork. Every decision in your programme is backed by assessment data, strength measurements, and clinical observation.

1
Clinical Fitness Assessment

60-minute baseline covering your full injury and surgical history, bilateral strength testing, movement screening across six fundamental patterns, limb symmetry index baseline, cardiovascular capacity, and training goals. You leave with a written summary, phase assignment, and a clear programme outline.

60 min · Bilateral strength tested · Written summary
2
Written Programme Design

A written programme built exclusively from your assessment data — exercises, sets, reps, loads, tempo, rest periods, and technique cues. Delivered within 48 hours of your assessment. Every exercise is selected to address a specific finding. Nothing is taken from a generic template.

48hr delivery · Assessment-specific · No templates
3
Supervised Sessions

1:1 or small group (max 3 clients) on our dedicated rehabilitation gym floor. Physiotherapist present every session. Every rep observed and corrected where needed. Load adjusted in real time based on your movement quality, pain response, and fatigue. Nothing added without clinical justification.

Max 3 per session · Physio present · Real-time correction
4
Objective Testing & Phase Advancement

You advance to the next phase when strength symmetry, movement quality, and pain response criteria are met — not when a fixed number of weeks have passed. Return-to-sport clearance uses validated tests: quad LSI, single-leg hop battery, reactive strength index. Written clearance issued on pass.

Data-gated phases · Written clearance
Phase 1
Movement Foundation

Motor control, activation of inhibited muscles, bodyweight movement quality, and pain-free range of motion. No external load until movement quality meets the threshold. Often underestimated — most patients' weaknesses live here.

Phase 2
Load Introduction

Bilateral and unilateral loading introduced progressively. Core compound movements — hinge, squat, push, pull — established under clinical supervision. Limb symmetry index monitored every two weeks throughout.

Phase 3
Strength Development

Progressive overload in key movements. Strength asymmetries corrected through targeted unilateral work. Power capacity introduced. LSI target 85% before Phase 4 entry. Home and gym programme updated every 2–3 sessions.

Phase 4
Performance & Independence

Sport- or activity-specific loading, plyometrics where indicated, formal return-to-sport testing. Discharge with a written independent training programme and clearance documentation when criteria are met.

90%LSI target before contact sport clearance
3maxClients per supervised session
2wkBilateral strength re-testing frequency
48hrWritten programme turnaround post-assessment
What We Train

Six training domains.
One integrated programme.

Every programme draws from all six domains — weighted to your specific assessment findings, not applied equally regardless of what you need most.

Strength & Resistance
Compound and isolation movements selected by assessment
Bilateral and unilateral loading — symmetry-weighted throughout
Progressive overload documented every session
Tempo control for tissue loading quality and injury protection
Free weights, cables, resistance bands — phase-appropriate
Motor Control & Movement
Movement screening — compensation patterns identified before load
Neuromuscular retraining for inhibited muscle groups
Joint centration and dynamic stability in all planes of movement
Proprioceptive loading — especially post-ankle, knee, shoulder
Real-time verbal and tactile correction every working set
Power & Plyometrics
Introduced Phase 3–4 only — never before strength criteria are met
Drop jumps, bounds, reactive drills — load-gated and supervised
Reactive Strength Index and ground contact time measured
Deceleration mechanics — the most commonly neglected injury risk
Relevant for ACL, ankle, and all return-to-field-sport patients
Cardiovascular Conditioning
Injury-appropriate modalities selected for your presentation
Zone 2 aerobic base — the most neglected component in rehab
Interval protocols calibrated to your current capacity
Running gait analysis for returning runners
Cycling, rowing, swimming — appropriate to injury and phase
Functional & Sport-Specific
Movements mapped to your sport or daily physical demands
Cutting, pivoting, change-of-direction for field sports
Overhead mechanics for racquet sports and swimmers
Daily functional tasks for older adults — sit-stand, stairs, carry
Manual work simulation for occupational return
Objective Testing & Monitoring
Limb Symmetry Index — bilateral strength every fortnight
Single-leg hop, triple hop, crossover hop battery
Y-Balance Test for dynamic balance and ankle stability
RPE and estimated 1RM benchmarks per movement
Written results shared with your physiotherapist same day
Patient Outcomes

What rehab-based training
produces in practice.

Representative outcomes from patients who completed the rehab-based fitness programme at Sevens following injury or surgical rehabilitation.

ACL Return-to-Sport ProgrammePost-reconstruction — 25yr footballer, Phase 3–4, 18 sessions
MeasurePhase 3 startClearance
Quad LSI66%93%
Single-leg squat 10RM10 kg42 kg
Single-leg hop symmetry70%91%
Contact sport clearanceNot clearedWritten clearance, month 9
18 supervised sessions across Phase 3 and 4
Chronic Back Pain & Deconditioning4-year history — 43yr desk professional, 16 sessions
MeasureSession 1Session 16
Back pain VAS6/10 daily0.5/10 occasional
Deadlift (conventional)Not possible60 kg × 5
Pain-free sitting duration30 min maxFull working day
Glute max activationGrade 2/5Grade 4+/5
16 sessions over 14 weeks — now trains independently 3x/week
★★★★★
ACL Return-to-Sport

"My surgeon cleared me at 6 months. Sevens tested me and I failed the hop test at 70%. They showed me exactly what needed to improve, built a specific programme to close the deficit, and I retested at 91% after 3 more months of Phase 3 and 4 training. I've played a full season since with zero issues. The testing was the difference."

AK
Arjun K.ACL programme · Football · Bangalore
★★★★★
Chronic Back & Deconditioning

"Four years of avoiding the gym because every time I tried my back flared. They built a programme that started below what I thought I needed and the back never flared once. By week 14 I was deadlifting. The back pain is essentially gone. I train independently now three times a week — which was the goal from the start."

PT
Pradeep T.L4–L5 chronic pain · Koramangala
★★★★★
Post Knee Replacement

"From barely walking 400 metres to 5 kilometres a day and leg pressing 100 kilos in 22 weeks. My surgeon was expecting a standard recovery. The structured strength programme at Sevens after the physio discharge is what made the difference. I am 62 and stronger than I was before the replacement."

MN
Meena N.Knee replacement rebuild · HSR Layout
Questions

Everything you
need to know
before booking.

Questions from real patients about rehab-based fitness and strength training. A clinician answers when you call or WhatsApp — not a receptionist.

Book Strength Assessment WhatsApp a Question
Adding more FAQs? Duplicate any .rf-fi block inside the matching .rf-fg. Update the count badge. New category: add a .rf-fcat button + div with id="rf-faq-CATNAME".

No results. WhatsApp us directly.

General
Rehab-based fitness training is physiotherapist-led strength and conditioning that is built on your injury history, clinical assessment findings, and bilateral strength data. A regular gym programme knows none of this. The person supervising your rehab fitness sessions at Sevens holds a physiotherapy qualification and has clinical experience in musculoskeletal rehabilitation — they can identify compensatory movement patterns in real time, manage pain responses with clinical judgement, adjust load based on tissue response, and coordinate with your physiotherapy notes throughout. The clinical layer is what distinguishes this from standard personal training.
Rehab-Based Fitness & Strength Training is a specific track within Sevens' fitness services that emphasises the transition from rehabilitation to full strength and performance — the gap between physiotherapy discharge and returning to independent gym training or sport. The clinical approach, assessment framework, and progression methodology are the same across all supervised fitness services at Sevens. The naming distinction helps patients identify the specific phase they are in and the specific goal this programme serves: building genuine, tested strength after a rehabilitation period.
No — though recent discharge from physiotherapy is the most common entry point. You can also start this programme if you have a significant injury history that has made you chronically cautious about loading, if you have re-injured yourself multiple times returning to the gym unsupervised, if you have had surgery and are ready to progress beyond basic rehabilitation, or if you have chronic pain that has led to deconditioning. What is required is not a specific history — it is the presence of a clinical reason why supervised, assessment-based training would produce better outcomes than self-directed gym training.
All rehab-based fitness training sessions at Sevens are conducted or directly supervised by qualified physiotherapists with additional post-graduate training in strength and conditioning, sports rehabilitation, or return-to-sport programming. Sessions are never delegated to unqualified gym staff. Your supervising clinician holds at minimum a BPT qualification with clinical experience in musculoskeletal rehabilitation. The same clinical team that conducts your physiotherapy conducts your fitness training — there is no hand-off to a separate gym team at any point in your programme.
Yes — for most patients, continuing some independent gym activity alongside supervised sessions is actively encouraged. Your physiotherapist will review your current gym routine at your assessment and advise on what to continue, what to modify, and what to avoid. Load is coordinated between your gym sessions and supervised sessions so they work together rather than against each other. Transparent communication about what you are doing outside sessions is important — your between-session training load directly affects session design and phase progression timing.
Physiotherapy discharge marks clinical stability — not strength symmetry, not corrected movement under load, not readiness for progressive gym intensity. Most patients discharged from physiotherapy carry 15–30% strength deficits on the injured side that they cannot perceive through performance. They return to the gym, load that deficit, and re-injure — typically within 6–12 weeks. This programme specifically closes the gap: bilateral strength testing, movement correction under load, and criterion-based progression before any unsupervised independent training begins. It is not caution for its own sake — it is clinical precision applied to the loading process.
The dedicated rehabilitation gym at Sevens is equipped for clinical fitness training: barbells and squat rack, cable machines, dumbbells and kettlebells, resistance bands, plyometric boxes, TRX suspension trainers, balance and proprioception equipment, and cardiovascular equipment including a treadmill, stationary bike, and rowing ergometer. Equipment is chosen for rehabilitation-grade clinical training. Sessions use only the equipment relevant to your clinical phase — there is no pressure to train on equipment outside your phase requirements.
Programme
The 60-minute assessment covers: complete injury and surgical history, current activity level and training background, movement screening across six fundamental patterns (squat, hinge, push, pull, carry, single-leg stance), bilateral strength testing of key muscle groups, limb symmetry index baseline, cardiovascular capacity where relevant, and your training goals. You leave with a written assessment summary, a phase assignment, and a clear explanation of what your programme will address and why. The first training session is booked separately — the assessment is never combined with training.
Typical programme lengths:
  • Post-physio transition (Phase 1–2): 8–12 sessions over 6–8 weeks
  • ACL or major knee return-to-sport (Phase 3–4): 18–28 sessions over 12–18 weeks
  • Chronic pain and deconditioning: 12–20 sessions over 10–16 weeks
  • Post-joint replacement strength rebuild: 16–24 sessions over 12–18 weeks
  • Older adult longevity programme: 12-session initial block, then optional monthly maintenance
We provide a realistic estimate after your assessment — not before it. Programme length is driven by clinical progress, not a fixed commercial model.
For most programmes, one or two supervised sessions per week at Sevens, supplemented by a written home or gym programme between sessions. Phase 1–2 patients often benefit from twice weekly supervision for faster skill acquisition. Phase 3–4 patients training independently between sessions may need only once-weekly supervised sessions for guidance, testing, and programme updates. Frequency is calibrated to your recovery capacity, lifestyle, and clinical phase — not a fixed commercial model.
Yes — a written home and gym programme is provided from your first training session. It specifies exact exercises, sets, reps, loads, tempo, rest periods, and technique cues. The programme is updated every 2–4 sessions as you progress. Between-session training is as important as supervised sessions — we design both and track both. If you are using a commercial gym outside Sevens, your programme specifies which equipment to use, how to adapt if equipment differs, and what to avoid given your injury history and current phase.
Phase progressions are criterion-based — not time-based. Criteria include specific strength benchmarks on key exercises, limb symmetry index thresholds, movement quality observed under fatigue, pain levels during and after loading, and where relevant, hop test and reactive strength benchmarks. Your physiotherapist makes the final decision — but it is always tied to data that you can see. We will hold you in a phase when criteria are not met and will show you exactly which data needs to improve. We will never rush a progression to keep you motivated at the expense of clinical safety.
Discharge happens when your training goals are met and you demonstrate the ability to progress independently. You leave with a fully written independent training programme including exercises, progressions, load guidelines, and specific warning signs that should bring you back for a review. For return-to-sport patients, discharge includes a formal written clearance document stating your test results, the criteria met, and the date of clearance. The final 2–3 sessions before discharge are structured as observed independent sessions — you run your own session while the physiotherapist observes without directing, so you are confident before you are unsupervised.
Yes — and for many presentations, the integration produces the best outcomes. Physiotherapy addresses structural and movement problems. Clinical Pilates builds core stability and motor control in a low-load environment. Rehab-based fitness training develops strength, power, and cardiovascular capacity at higher loads. Nutrition optimises the biological environment for recovery and body composition. All services at Sevens share clinical notes — so each reinforces the others rather than working in isolation. Integrated programme rates are available for patients using multiple services.
The initial assessment and key phase transition sessions are best done in person. Follow-up sessions in Phase 2 and beyond can be structured as a hybrid — fortnightly in-person supervised sessions with a detailed written programme and remote video review between visits. Most patients from outside HSR Layout — Koramangala, BTM, Indiranagar, Whitefield, JP Nagar — find this model workable. The initial assessment and return-to-sport testing sessions require in-person attendance. Programme monitoring and coaching can be partially remote.
Injuries & Conditions
Yes — and the ideal time to start is within 1–2 weeks of physiotherapy discharge. The transition should be seamless, not a gap where you either stop all activity or return to the gym unsupervised. Starting sooner preserves the momentum and tissue quality improvements from your physiotherapy programme. We typically schedule your first supervised fitness session in the week following your final physiotherapy session, beginning at Phase 1 or Phase 2 depending on your assessment data.
Recurrent re-injury at the gym has three common causes: returning before strength symmetry is restored, returning with uncorrected movement compensations that fail under fatigue and load, or progressing too aggressively without graduated phases. We start by testing your actual current state — not assuming you are where you think you are. Most patients who have re-injured twice did so because they returned when pain settled, not when strength symmetry was restored. We address all three causes methodically, using objective data at every decision point, before any unsupervised independent training begins.
Pain is not automatically a reason to stop loading. For chronic pain conditions, appropriately dosed and progressively increased loading is part of the treatment — not a contraindication. The critical distinction is between pain that is expected and clinically manageable as graded exposure, and pain that signals a significant acute problem. We use a traffic light framework: 0–3/10 (continue as planned), 4–5/10 (modify and monitor), 6+/10 (stop and assess). Avoiding all loading because of chronic pain typically worsens the condition over time. We use pain levels to guide load decisions, not to prohibit exercise entirely.
Typically from 4–6 months post-reconstruction, once your physiotherapy programme has completed the early phases and your surgeon has approved progressive loading. The rehab fitness programme starts with a comprehensive Phase 3 assessment: bilateral quad and hamstring testing, movement screen, and a hop test battery. Most ACL patients require 3–5 additional months of supervised training after physiotherapy discharge to safely reach return-to-sport criteria. The minimum return-to-contact-sport timeline based on current evidence is 9 months post-reconstruction — we do not clear anyone before this regardless of how they feel.
Yes — and the clinical evidence for progressive resistance training in adults 60+ is exceptionally strong. Sarcopenia, bone density decline, and fall risk are all directly addressed through supervised strength training. Age is not a contraindication. Osteoporosis patients require specific exercise selection that avoids high-risk spinal flexion and high-impact loading — but there is a significant range of safe, clinically effective strengthening available. Arthritis patients benefit from progressive loading that builds muscular support around joints, reducing mechanical stress on cartilage over time. Programmes are adapted for age-related physiological considerations throughout.
Timeline and exercise selection depend on your specific surgical approach, prosthesis type, and surgeon's protocol. For hip replacement, we work within joint precautions specific to your approach (posterior, anterior, or lateral). For shoulder replacement, loading follows the rotator cuff repair timeline and implant stability criteria. We request surgical notes and the surgeon's protocol before designing any post-surgical programme. Bring your surgical summary and most recent post-operative consultation notes to your assessment — without these documents, we cannot safely design your programme.
For most back pain histories, yes — and the deadlift and squat are among the most effective exercises for building the posterior chain strength that protects the spine. The reason back pain patients avoid these movements is typically poor technique acquisition under load, or loading before movement quality is adequate. We build from the ground up: hip hinge mechanics and bodyweight movement quality first, then progressively loaded Romanian deadlift, then conventional or sumo deadlift — advanced only when each movement quality threshold is met. Most patients with back pain history are confidently deadlifting within 6–10 supervised sessions.
Yes — weight management with an active injury requires a specific approach that most generic fitness programmes do not provide. Standard aggressive caloric restriction combined with high-intensity training elevates cortisol, increases inflammation, and accelerates muscle loss at exactly the time tissue needs nutritional and physiological support to repair. We design exercise for weight management using injury-appropriate modalities and moderate caloric demand without aggravating the condition. We also coordinate with our nutrition team where dietary weight management is needed alongside the exercise component. Realistic, sustainable fat loss is achievable within an injury-aware framework.
Training Questions
The Limb Symmetry Index compares the strength or performance of the injured limb to the uninjured limb as a percentage. An LSI below 90% on key exercises means the injured side is meaningfully weaker — and loading both sides at gym intensity means the stronger side compensates, redistributing load onto already-stressed tissue. For return-to-contact-sport clearance, an LSI below 90% on quadriceps is associated with a significantly elevated re-rupture rate. We measure LSI at your assessment and retest every two weeks so you can see the data improving — not just trust that the programme is working.
For most presentations, mild to moderate discomfort during loading is clinically expected and acceptable. We manage this using a 0–10 pain scale at the start of every session and after major exercise blocks. For chronic pain presentations, working within a low-level pain range is part of the graded exposure approach. For post-surgical patients, the threshold is more conservative, particularly in early phases. The key principle: pain should return to your pre-session baseline within 24 hours. If it does not, load is reduced in the following session. This framework is explained in full at your assessment so you know what to expect.
Adding external load is one mechanism of progressive overload, but in a rehab-based programme it is rarely the first variable used. We progress through: tempo (slower reps increase time under tension without adding load), range of motion (increasing range before adding external load), stability challenge (bilateral to unilateral, stable to less stable surfaces), volume (additional sets or reps), and then external load. The correct sequencing matters — adding weight before stability is established embeds compensatory patterns. We progress whichever variable is the rate-limiting factor for each patient, not a "add 5% per week" rule applied uniformly.
Yes. Running gait analysis is available for runners returning from injury or dealing with recurrent running-related conditions — plantar fasciitis, shin splints, IT band syndrome, patellofemoral pain, Achilles tendinopathy. The analysis identifies biomechanical contributors to injury: overstriding, contralateral hip drop, insufficient ankle dorsiflexion, excessive forward lean. The training programme then addresses the specific strength and movement deficits driving those patterns. Return to running is graduated using a structured walk-run protocol, advanced based on symptoms and strength data — not a fixed time-based schedule.
Maximum 3 clients per supervised session. Sessions are available as 1:1 or small group (2–3 clients at similar phases and with compatible clinical presentations). The small group option is never an open class — it is a curated group where the physiotherapist can observe every person during every set. At 5 or more people, clinical supervision quality drops to a level where meaningful individual correction is not possible — which is why we cap at 3.
Yes — and for many presentations, this combination produces the most complete outcome. Clinical Pilates builds deep core stability, breathing mechanics, and movement quality in a low-load environment. Rehab-based fitness training builds progressive strength, power, and cardiovascular capacity at higher loads. The motor control developed in Pilates directly underpins movement quality during heavy compound lifts. Both clinicians share notes at Sevens — so neither programme undermines the other's clinical objectives. An integrated session rate is available for patients combining both services.
Objective progress markers to track: improving LSI scores on fortnightly testing; measurable load increases on key exercises; movement quality holding under fatigue where it previously broke down; pain returning to baseline within 24 hours of sessions (not persisting); reduced episode frequency for patients with previously recurrent pain. Your physiotherapist formally retests your objective findings every 4–6 sessions. If progress is not tracking as expected, the programme is adjusted — not repeated unchanged. You should always be able to answer the question "what improved this week?" with a specific, measurable answer.
Return to Sport
Return-to-sport clearance at Sevens uses a validated test battery:
  • Quad and hamstring LSI — bilateral strength comparison, minimum 90%
  • Single-leg hop for distance — symmetry minimum 90%
  • Triple hop for distance — symmetry minimum 90%
  • Crossover triple hop — symmetry minimum 90%
  • 6-metre timed hop — symmetry minimum 90%
  • Sport-specific movement screen — cutting, pivoting, deceleration under observation
Clearance requires meeting all criteria — not just the ones that score well. Written clearance documentation is issued specifying the test date, values achieved, and criteria met.
Surgical clearance at 6 months typically means the graft has biologically integrated to the point where progressive sport loading is safe — not that your strength symmetry is at 90%, your hop test has been passed, or your movement under fatigue is safe for contact sport. Returning to contact sport before these criteria are met is associated with a significantly elevated re-rupture rate compared to returning after all criteria are satisfied. We will test you, show you the data, and — if criteria are not met — provide a specific programme to close the deficit before clearance is issued. Honest data protects your graft.
For ACL reconstruction, most patients require 3–5 months of supervised fitness training after physiotherapy discharge to meet return-to-sport criteria — bringing the total timeline to 9–12 months post-surgery. For ankle reconstruction or shoulder stabilisation surgery, the post-physio fitness phase typically takes 3–5 months. For knee replacement in recreational athletes seeking return to non-contact sport, the total timeline is typically 6–9 months post-surgery. These timelines are based on the evidence for safe return — not on what is optimistic or commercially convenient.
You receive a written test report showing your exact values on each test and the specific criteria not met. Your programme is updated with a targeted 4–6 week block addressing precisely the deficits identified — the specific strength measure, symmetry score, or movement quality that fell short. You retest after the block. Most patients pass within one additional testing cycle. The test result is never presented negatively — it is data that tells you exactly what needs more work and gives you a clear, achievable target. Failing the test is far better than passing it prematurely.
Yes — most of our return-to-sport patients are recreational athletes: weekend footballers, runners, badminton and cricket players, cyclists, and gym-goers returning after injury. The clinical quality of testing and programme design does not depend on your competitive level. A recreational footballer cutting and pivoting at full speed loads their ACL graft at the same mechanical intensity as a professional player. The clearance criteria are the same. The only difference is that a recreational athlete's return-to-sport goals may involve less high-intensity training volume — and the programme is adjusted accordingly.
Yes. The sport-specific reintegration phase is mapped to your sport's specific physical demands: rotational power and shoulder mechanics for cricket, rapid directional change and overhead loading for badminton, serve mechanics and lower limb explosive loading for tennis. We are not a cricket-specific or tennis-specific clinic — but we understand the mechanical demands of these sports well enough to design the loading and movement progressions that match what your body needs to do when you return to play. The testing battery is validated universally, and sport-specific movement screening is added based on your sport's key injury mechanisms.
Practical & Booking
The initial 60-minute assessment is priced separately from supervised training sessions. Sessions are priced individually — there are no compulsory block bookings. Patients combining rehab fitness with physiotherapy, Clinical Pilates, or nutrition at Sevens are eligible for an integrated programme rate. Exact current pricing is provided when you call or WhatsApp. There are no additional charges for the written programme, fortnightly LSI testing, session documentation, or physiotherapy team coordination notes.
When rehab-based fitness training is delivered as physiotherapy-supervised rehabilitation — post-surgical recovery, injury rehabilitation, or chronic condition management — some comprehensive Indian health insurance plans cover it under outpatient rehabilitation. Coverage varies by insurer and policy. We provide detailed clinical documentation, itemised receipts, and a clinical letter to support your insurance claim. For post-ACL, post-joint replacement, and other post-surgical programmes, coverage under physiotherapy rehabilitation is the most applicable category. Check with your insurer before your first session — we can provide a pre-authorisation letter if required.
Book via the form on this page, by calling +91 98765 43210, or by WhatsApp. Specify that you are booking for rehab-based fitness or strength training — this ensures the right slot with the appropriate clinician. We respond within 2 working hours. Assessment appointments are typically available within 3–5 working days. Bring: surgical notes and post-operative consultation letters if applicable, physiotherapy discharge summary, MRI or X-ray reports, a list of current medications, and comfortable exercise clothing with appropriate footwear. Your assessment includes light movement and functional testing. Changing facilities are available at the clinic.
Yes — pre-operative fitness training (prehab) has strong clinical evidence for improving post-surgical outcomes. Patients who arrive at surgery with better baseline strength recover faster, achieve better functional outcomes, require fewer post-operative rehabilitation sessions, and experience less post-operative pain. This is particularly well-evidenced for knee replacement, ACL reconstruction, hip replacement, and spinal surgery. If you have a surgery date confirmed, mention it when booking — we will structure your pre-operative programme specifically around that timeline and prepare a post-surgical transition plan ready for when you are cleared to resume.
Patients come to Sevens from across Bangalore — Koramangala, BTM Layout, Jayanagar, Indiranagar, JP Nagar, Whitefield, Hebbal, and further. For complex presentations — ACL return-to-sport, post-surgical rebuild, chronic deconditioning — the quality of clinical assessment, bilateral strength testing, and supervised loading is worth the travel, especially in the early phases when the clinical approach is being established. Once the foundation is solid, session frequency typically reduces and between-session independent training increases. A hybrid format (fortnightly in-person with remote programme reviews) is available for patients who cannot travel weekly.
Yes — and for complex recovery presentations, this combination consistently produces the best outcomes. Physiotherapy addresses the structural and movement cause. Clinical Pilates builds core stability and motor control in a low-load environment. Rehab-based fitness training develops strength, power, and sport capacity at progressive loads. Nutrition optimises tissue repair, inflammation management, and body composition. All four services share clinical notes at Sevens — so every clinician working with you is building from the same clinical picture. Integrated programme rates are available for patients combining multiple services.
Book Your Assessment

Build strength
on a foundation
the gym never tested.

Book a 60-minute clinical strength assessment. You leave with your bilateral strength data, phase assignment, and a written programme built from your specific findings — before committing to anything further. No generic advice. No assumptions. Just your data.

WhatsApp Us Call Us
Bilateral strength tested at assessment Phase assigned from data Max 3 per supervised session HSR Layout, Bangalore Physiotherapist-supervised Same-week appointments
Request a Callback We respond within 2 working hours. Mention you are booking for Rehab Fitness & Strength Training.
60-min assessment · Written programme in 48 hrs · No GP referral needed