Physiotherapist-supervised · HSR Layout, Bangalore

The gym isn't
the problem.
Going too soon is.

Supervised fitness training that bridges the gap between physiotherapy discharge and returning to full activity. Built on your clinical assessment, designed around your injury history, progressed based on real strength data — not guesswork.

Post-injury return to training Post-surgical rehab to gym ACL return-to-sport Chronic pain management Strength & conditioning Older adults & longevity Weight management
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8+yrsClinical experience
1,200+Patients trained
4.9★Google rating
0Generic programmes
The Gap Most People Fall Into
Discharged from physio.
Not ready for the gym.
The problemPhysio says you're ready. But for what, exactly?
›
The riskReturn too fast and the injury comes back — worse.
›
The gapNo one teaches you how to load progressively and safely.
›
The Sevens solutionSupervised progression. Every session assessed. Every load justified.
›
Why Supervised Matters

A gym programme
and a clinical programme
are not the same.

The difference is not just safety — it is the quality of adaptation. Supervised clinical fitness training produces results that self-directed gym training cannot, because every variable is controlled and measured.

FactorSelf-directed gymSevens Supervised
Injury screening before loadingNoneClinical assessment every programme
Load progression methodGut feel / YouTubeCriterion-based, data-driven
Movement quality correctionRarely happensEvery rep reviewed in session
Strength asymmetry identificationNever measuredLimb symmetry index tested
Re-injury risk managementNo protocolMilestone-gated progression
Coordination with physiotherapyNoneSame clinical team
Written session recordMemoryDocumented every session
Return-to-sport clearance testingNot offeredObjective criteria-based test
01
Discharge does not mean ready

Physiotherapy discharge means your clinical condition is stable — not that you are ready to squat under load or sprint. The next phase requires a completely different type of supervision.

02
Strength asymmetry is invisible without testing

Most patients leaving rehabilitation have significant strength differences between limbs that they cannot feel. Loading asymmetrical tissue at gym intensities re-injures it within weeks.

03
Movement quality degrades under fatigue

Technique observed at 50% effort looks nothing like technique at 85%. A clinician in the room catches compensation patterns before they become new injury patterns.

04
Progression must be criterion-based, not time-based

You advance to the next phase when you demonstrate the required strength, movement quality, and neurological control — not when enough weeks have passed since your surgery.

05
The same clinician, every session

Continuity is not a luxury — it is a clinical requirement. Your trainer at session 12 needs to remember what you did at session 2 and why specific decisions were made along the way.

Who This Is For

Eight types of patients
who train better with supervision.

Fitness training at Sevens is not a generic gym programme. These are the clinical presentations where supervised training changes outcomes — measurably.

Post-Physiotherapy Transition

You've completed your physio discharge but your physiotherapist hasn't cleared you to train unsupervised at full intensity. This phase bridges that gap with progressive, monitored loading on the rehabilitation gym floor.

Most Common
ACL & Knee Reconstruction

Return-to-sport training following ACL, meniscal, or knee replacement surgery. Quad and hamstring symmetry testing, single-leg loading progressions, and sport-specific movement reintegration — supervised until objective criteria are met.

Specialist Programme
Chronic Pain & Deconditioning

Long-term pain has caused you to stop moving, which has caused muscle loss and further pain. Graded exposure to loading, carefully sequenced, breaks this cycle systematically — without provoking flare-ups.

Graded Exposure
Athletes: Return to Sport

Recreational and competitive athletes returning to training after injury. Objective strength symmetry testing, power output measurement, sport-specific loading, and formal clearance — not clearance based on "it feels okay".

Criteria-based Clearance
Desk Workers & Postural Loading

Persistent neck pain, back pain, or shoulder pain driven by postural dysfunction and deconditioning. A supervised strength programme targeting the specific muscle groups failing — not a generic "core exercises" handout.

Popular
Older Adults & Longevity Training

Strength training for adults 55+ — with or without existing musculoskeletal conditions. Fall prevention, bone density support, functional independence, and sarcopenia reversal, supervised by a physiotherapist who understands age-related physiology.

Specialist Supervision
Weight Management with Injury

Exercise for weight management when pain, injury, or physical limitation prevents standard gym activity. We design around your restrictions — not despite them — to achieve body composition goals without compromising recovery.

Injury-modified
Performance & Prevention

For people who are currently healthy and want to build strength intelligently — identifying asymmetries, movement faults, and weaknesses before they become injuries. Prevention-focused training with clinical screening built in.

Proactive
Fitness training at Sevens is not for everyone — and we will tell you that.

If your fitness goals are purely performance-focused with no injury history and no clinical red flags, a well-qualified personal trainer at a quality gym may serve you better. We are most valuable when there is a clinical layer — an injury history, a movement problem, a post-surgical context, or a condition that makes self-directed training risky. Call or WhatsApp us before booking to discuss your situation honestly.

How It Works

Assessment first.
Every time. No exceptions.

You will never be handed a programme and left to get on with it. Every session is supervised, every load is justified, and every progression is earned — not assumed.

1
Clinical Fitness Assessment

60-minute baseline assessment covering your full injury and surgical history, movement screening, bilateral strength testing, cardiovascular capacity, postural assessment, and training goals. This determines your starting phase and identifies any movement patterns that need correcting before load is added.

60 minutes · Strength & movement tests
2
Programme Design & Phase Assignment

Based on your assessment data, you are assigned a starting phase (1–4) and a written programme is built around your specific deficits and goals. Exercises are selected to address your identified weaknesses, not taken from a template library.

Written programme · Phase-based
3
Supervised Training Sessions

1:1 or small-group sessions (max 3) on our dedicated rehabilitation gym floor. Your physiotherapist or supervised trainer is present for every rep. Load is adjusted in real time based on your form, fatigue, and pain response. Nothing is added without clinical justification.

Max 3 per group · Physiotherapist present
4
Objective Testing & Phase Progression

You advance to the next phase only when you demonstrate the strength, movement quality, and symmetry required — not when enough time has passed. Return-to-sport clearance uses validated tests: quad LSI, single-leg hop, reactive strength index, and sport-specific benchmarks.

Criteria-based · Objective testing
Phase 1
Movement Foundation

Motor control, activation of inhibited muscles, bodyweight movement quality, breathing mechanics, and pain-free range of motion. No external load until movement quality meets threshold.

Phase 2
Load Introduction

Bilateral and unilateral loading introduced progressively. Focus on compound movements under clinical supervision. Limb symmetry index monitored every 2 weeks.

Phase 3
Strength Development

Progressive overload in key compound movements. Strength asymmetries corrected with targeted unilateral work. Cardiovascular and power capacity built in parallel.

Phase 4
Sport / Activity Reintegration

Sport-specific movements, plyometrics where indicated, reactive and agility work, and formal return-to-sport testing. Discharge when objective criteria are met.

90%Quad LSI target before return to contact sport
3 maxClients per supervised session — never a class
2wkFormal strength symmetry re-testing frequency
4Clinical phases — each unlocked by objective criteria
What We Train

Six domains. One
integrated programme.

Every programme draws from all six domains — weighted according to your clinical findings and training goals.

Strength & Resistance Training
Compound and isolation movements prescribed by assessment
Bilateral and unilateral loading — symmetry-weighted
Progressive overload tracked and documented every session
Free weights, cables, bands — appropriate to phase and goal
Tempo control for tissue loading quality
Motor Control & Movement Quality
Movement screening to identify compensation patterns
Neuromuscular retraining for inhibited muscle groups
Joint centration and dynamic stability work
Proprioceptive loading — particularly post-ankle, knee, shoulder
Real-time verbal and tactile feedback every set
Power & Plyometric Training
Introduced only in Phase 3–4, never before criteria are met
Drop jumps, bounding, and reactive drills — load-gated
Reactive Strength Index and ground contact time measured
Relevant for ACL, ankle, and sports return-to-play
Deceleration mechanics — a commonly neglected injury risk
Cardiovascular Conditioning
Injury-safe cardio modalities selected per presentation
Zone 2 aerobic base building — most neglected fitness component
Interval protocols calibrated to your current capacity
Running gait analysis where relevant for runners
Cycling, rowing, swimming — loaded appropriately for injury
Functional & Sport-Specific
Movements mapped to your specific sport or daily demands
Cutting, pivoting, and change-of-direction for field sports
Overhead mechanics for racquet sports and swimmers
Functional daily tasks for older adults — sit-to-stand, stairs, carry
Work task simulation for manual workers returning from injury
Testing & Performance Monitoring
Limb Symmetry Index (LSI) — bilateral strength comparison
Single-leg hop, triple hop, and crossover hop battery
Y-Balance Test for dynamic balance and ankle stability
1RM and RPE-based strength benchmarks per exercise
Written test results shared with your physiotherapist
Patient Outcomes

What supervised
training actually produces.

Representative outcomes from patients who completed supervised fitness training at Sevens following injury or surgical rehabilitation.

ACL Return-to-Sport ProgrammePost-reconstruction — 24yr male footballer, 9 months
MeasureStart of Phase 3Return-to-Sport
Quad LSI (symmetry)68%94%
Single-leg squat (10RM)12 kg42 kg
Single-leg hop (symmetry)71%92%
Clearance statusNot clearedFull return, Month 9
Programme: Phase 3 + 4 training, 18 supervised sessions
Post-Knee Replacement Fitness RebuildConservative — 61yr female, 16 weeks post-op
MeasureWeek 6Week 22
Leg press (bilateral)20 kg110 kg
Walking distance400 m (pain limited)5 km daily
Stair descent (unassisted)NoYes, full flights
Pain score (VAS)4.5/100.5/10
Programme: Phase 1–3 supervised training, 24 sessions over 16 weeks
★★★★★
ACL Return-to-Sport

"My surgeon cleared me at 6 months. Sevens actually tested me — and I failed the hop test. That was confronting, but it was the right call. They pushed me another 3 months in the Phase 4 programme and when I retested, I was at 94% symmetry. I've played a full season since and had zero issues. The testing saved me from a re-rupture."

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

"I had avoided the gym for 4 years because my back would flare every time I tried to train. At Sevens they built a programme that started below what I thought I needed — and the back never flared once. By month 3 I was deadlifting and my back pain was essentially gone. I train independently now. That was the whole point."

PT
Pradeep T.Chronic L4-L5 · Koramangala
★★★★★
Older Adult Strength

"I'm 67 and my GP told me I was at high fall risk. My daughters brought me to Sevens. In 5 months I went from needing to hold the rail on stairs to walking 6 km daily without a stick. The trainer understood my knee and my age — nothing was ever too much, but nothing was too easy either."

MR
Meenakshi R.Longevity Programme · HSR Layout
Common Questions

Everything you
need to know
before booking.

Questions from real patients. A clinician answers when you call or WhatsApp — not a receptionist.

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General
It is physiotherapist-supervised strength and conditioning — which is different from personal training in a critical way. Every programme at Sevens begins with a clinical assessment. Movements are selected based on your injury history and movement screening findings, not personal training industry conventions. The person supervising your session has a physiotherapy background and can identify compensations, manage pain responses, and adapt load in real time based on clinical judgement — not just performance cues. The goal is always clinical: returning you to full function, preventing re-injury, or building the strength your body specifically lacks.
No. The fitness training service is available to anyone — injury history is not a requirement. However, the service is most valuable when there is a clinical layer: a history of injury, post-surgical context, chronic pain, significant deconditioning, or a movement problem that has persisted despite gym-based training. If you are injury-free with no movement red flags, we will still provide excellent supervised training — but we are honest that a well-qualified personal trainer at a good gym may be equivalent for your situation. Call or WhatsApp and tell us your situation — we will advise honestly.
This is the question we hear most often — and it is the most important one. Physiotherapy discharge means your clinical condition is stable. It does not mean your strength is symmetric, your movement patterns are corrected, or you are ready to load unsupervised at gym intensities. Most patients discharged from physiotherapy have 15–30% strength deficits on the injured side that they cannot feel. Loading that tissue at gym intensities without correcting the deficit first is the most common cause of re-injury. The supervised training programme specifically addresses this gap: testing your symmetry, correcting your movement, and progressively loading you until objective criteria — not subjective confidence — confirm you are ready.
All supervised fitness training at Sevens is conducted or directly supervised by qualified physiotherapists with additional post-graduate training in strength and conditioning. Sessions are never delegated to unqualified staff. Your supervising clinician holds at minimum a Bachelor of Physiotherapy (BPT) degree and has clinical experience in musculoskeletal rehabilitation. Many of our team have additional qualifications in sports physiotherapy, strength and conditioning, or return-to-sport programming. The same team that runs your rehabilitation sessions runs your fitness programme — there is no hand-off to a separate gym team.
No. Athletes represent a significant portion of our fitness training clients, but the service is equally relevant for desk workers with chronic pain, older adults building functional strength, post-surgical patients recovering from joint replacements, people with chronic back pain who have avoided loading for years, and anyone with an injury history that has made them cautious about returning to exercise. The unifying factor is not sport — it is the presence of a clinical layer that makes unsupervised gym training either risky or repeatedly unsuccessful.
Yes — for most patients, continuing some gym activity alongside your supervised programme is actively encouraged. Your physiotherapist will review your existing gym routine at your assessment and advise on what to continue, what to modify, and what to avoid during the programme. Load management is coordinated so that your gym sessions and your supervised sessions are not working against each other. Transparent communication about what you are doing outside sessions is important — nothing is withheld from your programme plan.
The dedicated rehabilitation gym floor is equipped with cable machines, free weights, barbells and squat rack, resistance bands, balance and proprioception equipment, plyometric boxes, TRX suspension trainers, and cardiovascular equipment including a treadmill, stationary bike, and rowing ergometer. Equipment is selected for rehabilitation-grade training rather than gym aesthetics. Every session uses only the equipment indicated for your clinical phase — there is no pressure to use equipment for its own sake.
Programme
The 60-minute initial assessment covers your complete injury and surgical history, current activity level and training background, movement screening (squat, hinge, push, pull patterns), bilateral strength testing of key muscle groups, limb symmetry index baseline, cardiovascular capacity assessment where relevant, and your short and long-term training goals. You leave with a written assessment summary, your phase assignment, and a clear explanation of what your programme will address and why. Your first training session is booked separately — it is not combined with the assessment.
This depends heavily on your starting phase and goals. Typical programme structures:
  • Post-physio transition (Phase 1–2): 8–12 sessions over 6–8 weeks, 1–2 per week
  • Return-to-sport (Phase 1–4): 20–30 sessions over 12–20 weeks
  • Chronic pain and deconditioning: 12–20 sessions over 10–16 weeks
  • Older adult longevity programme: Ongoing monthly programme after an initial 12-session block
We do not estimate before your assessment — your starting data determines your timeline. We also do not keep you attending longer than is clinically necessary.
In most programmes, one or two supervised sessions per week at Sevens, supplemented by home exercises between sessions. Frequency depends on your phase: Phase 1–2 patients typically benefit from twice weekly supervision. Phase 3–4 patients who are training independently outside sessions may only need once weekly supervision for guidance, testing, and programme adjustment. We calibrate this based on your recovery capacity, work schedule, and clinical progress — not a fixed commercial model.
Yes — a written home and gym programme is provided from the start. It specifies exact exercises, sets, reps, weights, rest periods, and technique notes. The programme is updated every 2–4 sessions as you progress. Your between-session training is as important as your supervised sessions — we design both and track both. If you are doing gym sessions outside Sevens, your programme includes guidance specific to gym environments: which machines to use, which to avoid, and how to modify if equipment differs.
Phase progressions are based on objective testing criteria, not clinical opinion or patient confidence. Criteria include specific strength benchmarks (e.g., 80% limb symmetry on key exercises), movement quality thresholds observed under fatigue, hop test symmetry scores, pain levels during loading, and in some cases cardiovascular benchmarks. Your physiotherapist makes the final call — but the decision is always tied to data, not how you feel or how much time has passed. We will sometimes hold you in a phase longer than expected — and we will explain exactly why.
Yes. We work alongside orthopaedic surgeons, sports medicine physicians, rheumatologists, and other specialists regularly. If you have a surgeon-specific rehabilitation protocol, we follow it within our clinical programme. We request relevant documentation from your specialist team and provide written session summaries and progress reports if your surgeon or physician requests them. We do not override specialist instructions — we work within them.
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: exercises, progressions, load guidelines, and the specific warning signs that should bring you back for a review. For return-to-sport patients, discharge includes a formal written clearance letter documenting your test results. We do not discharge you without certainty that you can continue safely — and we do not keep you attending when you are clinically ready to train independently.
Injuries & Conditions
Yes — and for most patients, immediately after discharge is exactly the right time to start. The transition from physiotherapy to supervised fitness training should be seamless, not a gap of weeks or months where the patient either stops doing nothing or returns to the gym unsupervised. The first supervised session typically starts within 1–2 weeks of physiotherapy discharge, at Phase 1 or Phase 2 depending on your assessment data. The earlier the transition, the less deconditioning and the better the momentum from your physiotherapy gains.
Typically from 4–6 months post-ACL reconstruction, when your physiotherapy programme has addressed the early rehabilitation phases and your surgeon has cleared you for progressive loading. Return-to-sport training at Sevens starts with a comprehensive Phase 3 assessment: bilateral quad and hamstring strength testing, movement screening, and a hop test battery. Most ACL patients need 3–5 additional months of supervised training after their physiotherapy discharge to safely meet return-to-sport criteria. The minimum return-to-sport timeline based on current evidence is 9 months post-reconstruction — we do not clear anyone earlier.
Pain is not automatically a reason to stop — and for most chronic pain conditions, appropriately dosed loading is part of the treatment. The important distinction is between pain that is expected and manageable as part of graded exposure, and pain that indicates tissue damage or a significant clinical problem. Your physiotherapist will explain the difference and monitor your pain response every session. We use a traffic light system: green (0–3/10, train as planned), amber (4–5/10, modify and monitor), red (6+/10, stop and assess). Avoiding loading entirely due to chronic pain is typically the wrong decision — we use pain to guide load, not to prohibit it.
Yes — and the evidence for strength training in adults 60+ is exceptionally strong. Muscle loss (sarcopenia), bone density decline, and fall risk are all directly addressed by progressive resistance training. Age is not a contraindication to strength training. We work with patients in their 60s, 70s, and 80s. The assessment ensures we understand your existing conditions (arthritis, osteoporosis, cardiovascular history, balance deficits) and the programme is built specifically around them. Exercise is scaled to ability and systematically progressed — not limited to light elastic bands because "you're older".
Yes — post-hip and post-shoulder replacement patients represent a significant portion of our fitness training clients. The timeline and exercise selection depend on your specific surgical approach, prosthesis type, and surgeon's protocol. For hip replacement, we work within precautions specific to your approach (posterior, anterior, or lateral) and follow your surgeon's joint precaution guidelines. All exercises are selected to load the joint appropriately without violating these parameters. Bring your surgical notes and your most recent post-operative consultation summary to your assessment.
For most disc herniations and low-grade spondylolisthesis, progressively loaded strength training is not only safe but clinically recommended — it builds the muscular support around the spine that reduces load on the disc itself. The key is directional specificity: exercises that load the spine in extension are typically well-tolerated for posterior disc herniations, while flexion-loaded movements need careful management. Heavy lifting in the conventional sense is possible for many patients — but the path there is a supervised, criterion-based progression, not jumping straight to deadlifts because your pain has settled.
Yes — and progressive resistance training is one of the most effective interventions available for improving bone density and reducing fracture risk in osteoporosis. Exercise selection avoids high-risk spinal flexion and impact movements that could cause vertebral fractures. The focus is on axial loading, weight-bearing exercises, and progressive hip and spine extension strengthening — all of which drive positive bone remodelling. Our nutrition programme at Sevens runs alongside the fitness programme for osteoporosis patients: adequate protein, vitamin D, K2, and calcium work synergistically with exercise to improve bone outcomes.
Recurrent re-injury almost always means one of three things: returning too soon (before strength symmetry was restored), returning with uncorrected movement patterns that still load the injured tissue under fatigue, or loading too aggressively without graduated progression. At Sevens, we start by testing your current state — not assuming you are where you think you are. Most patients who have re-injured twice are doing so because they passed a pain threshold rather than an objective strength threshold. We address all three causes systematically before any independent training begins.
Training Questions
The Limb Symmetry Index (LSI) compares the strength or performance of your injured limb to your uninjured limb, expressed as a percentage. An LSI below 90% for key exercises means the injured limb is meaningfully weaker — and loading it at gym intensities means your stronger limb is compensating. This compensation pattern re-distributes load to already-stressed tissue and leads to either re-injury or secondary injury. For return-to-sport, an LSI below 90% on the quad is associated with significantly higher re-rupture rates. We measure LSI at your assessment and retest every 2 weeks during the programme to track progress objectively.
For most presentations, mild to moderate discomfort during loading is expected and acceptable — and is managed using a 0–10 pain scale. We work within a "training with pain" framework for chronic pain and deconditioning presentations, where avoiding all discomfort would mean avoiding all progress. For post-surgical patients, the threshold is different: we are more conservative, particularly in early phases. The key principle is that pain should return to baseline within 24 hours of a session. If it does not, we reduce load in the following session. We explain this framework fully at your assessment so you understand what to expect before your first training session.
Progressive overload means progressively increasing the demand on the tissue — but in clinical training, the mechanism is more nuanced than simply adding weight. We progress through tempo (slower reps increase time under tension without adding load), range of motion (increasing the range before adding external load), stability challenge (moving from bilateral to unilateral, from stable to unstable), and external load (weight). The sequencing matters: adding weight before achieving adequate stability or range of motion locks in compensatory patterns. We progress whichever variable is the rate-limiting factor for each patient — not a fixed "add 5% each week" rule.
Yes. Running gait analysis is available as part of the fitness training programme for runners returning from injury or dealing with recurrent running-related conditions (plantar fasciitis, shin splints, IT band syndrome, patellofemoral pain, Achilles tendinopathy). Gait analysis identifies biomechanical contributors to injury — overstriding, contralateral hip drop, excessive forward lean, insufficient ankle dorsiflexion — and the training programme addresses the strength and movement deficits that drive those patterns. Return to running is graduated using a walk-run protocol progressed based on symptoms and strength data.
Yes — and this is one of the most common requests we receive. The deadlift and squat are arguably the most effective exercises for building the posterior chain strength that protects the lumbar spine. The reason most back pain patients avoid them is that they have learned them badly, or loaded them before their movement quality was adequate. At Sevens, we build from the ground up: hip hinge pattern, then Romanian deadlift, then conventional or sumo deadlift — progressed only when each previous movement quality threshold is met. Most patients with back pain can deadlift safely within 6–10 sessions of supervised technique development.
Fitness training at Sevens develops the physical capacities — strength, power, stability, movement quality, and cardiovascular fitness — that underpin performance in any sport. It does not provide technical skill coaching, tactical development, or sport-specific drill coaching. The fitness programme gives you the physical foundation from which your coach or sports club can develop your skills. For most injured athletes, rebuilding the physical foundation is the missing piece between physiotherapy discharge and successful return to their sport programme.
Discharge criteria vary by programme, but they always include objective benchmarks, not just clinical feel. For return-to-sport patients: LSI over 90% on key exercises, single-leg hop battery over 90% symmetry, and sport-specific testing where relevant. For general fitness patients: the ability to complete their home programme with correct technique at prescribed loads, stable pain levels, and confidence with self-load management. Before discharge, we spend 2–3 sessions having you run your own session with decreasing input from the supervising clinician — so you know exactly what to do before you are on your own.
Practical & Booking
The initial 60-minute assessment is priced separately from training sessions. Sessions are priced individually — there are no compulsory block bookings. For patients integrating fitness training with physiotherapy or Clinical Pilates at Sevens, an integrated programme rate is available. Exact current pricing is provided when you call or WhatsApp. We prefer to confirm rates directly rather than publish figures that may change. There are no hidden charges for the written programme, session documentation, or physiotherapy-team communications.
When fitness training is delivered as physiotherapy-supervised rehabilitation — post-surgical, chronic condition management, or injury rehabilitation — some comprehensive health insurance plans cover it under outpatient rehabilitation. Coverage varies significantly by insurer and policy. We provide clinical documentation, itemised receipts, and a clinical letter to support your claim. For post-ACL, post-joint replacement, or post-surgical programmes, coverage under physiotherapy rehabilitation is more common. Check with your insurer before your first session — we can provide a pre-authorisation letter if required.
Via the booking form on this page, by calling +91 98765 43210, or by WhatsApp. Please specify that you are booking for supervised fitness training — this ensures the right slot with the right clinician. We respond within 2 working hours. Assessment appointments are typically available within 3–5 working days. Bring a list of any injuries, surgeries, or medical conditions, any existing blood reports or scan results, and comfortable exercise clothing. Your assessment involves light movement — wear appropriate footwear.
Yes — and for many presentations, this combination produces the best outcomes. Physiotherapy addresses structural and movement problems. Clinical Pilates builds core stability and motor control. Supervised fitness training develops strength, power, and cardiovascular capacity. Nutrition optimises the biological environment for recovery. The four services share clinical notes at Sevens — so each reinforces the others rather than working in isolation. Integrated programmes are available at a combined rate.
Wear comfortable exercise clothing and appropriate footwear — your assessment includes a movement screen and functional tests. Bring any relevant medical documentation: surgical notes, physiotherapy discharge summaries, MRI or X-ray reports, specialist letters, and a list of current medications. If you are currently following a training programme, bring the programme or have it accessible on your phone. The more information you bring, the more targeted your programme design will be. There are changing facilities available.
Yes. The supervised sessions happen at our HSR Layout facility, but patients come from across Bangalore — Koramangala, BTM Layout, Jayanagar, Whitefield, and beyond. For patients who cannot travel regularly, we design a programme where between-session training is conducted at a gym near you, and supervised sessions at Sevens are biweekly rather than weekly. Remote follow-up consultations are available for programme reviews when travel is not feasible. The initial assessment and major phase transition sessions are best done in person.
Book Your Assessment

Stop guessing
when you're
ready to train.

Book a 60-minute clinical fitness assessment. You leave with your baseline strength and movement data, your phase assignment, and a clear understanding of what your programme will address and why — before you spend a single session on the floor.

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Strength & movement tested Phase assigned from data Max 3 per supervised session HSR Layout, Bangalore Physiotherapist-supervised Same-week appointments
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60-min clinical assessment · Written programme within 48 hrs · No GP referral needed