I have always emphasized the importance of movement and exercise—not just as a means to stay fit, but as a non-negotiable part of life.
I’m not here to discuss complications—I’m here to discuss moving daily and training holistically. What does that mean? You train for strength, muscle endurance, stamina, flexibility, and mobility. These are not things we think you need; this is what your human body requires every day.
I recently had the honor of speaking at NXT Conclave 2025 about the importance of nutrition and lifestyle for our country. One key topic we discussed was movement and strength training.
I asked the audience, “How many of you worked out this morning? Even if it was just 15 minutes, raise your hand.” The energy was amazing, but I could sense there was still room to do more.
Fitness is a personal responsibility. No matter where you are or how busy life gets, strength training should be a part of your day. If you don’t have an hour for your workout, do 45 minutes. If you don’t have 45 minutes, do 30. If you don’t have 30, do 15 because something is always better than nothing.
This brings me to Indian holistic strength training exercises. You can choose to go to a gym, but you can also choose Indian push-ups, squats, mace swinging, rope climbing, and the mugdar—a weighted instrument that trains every muscle group.
Let’s break down powerful, effective, time-tested strength training movements that you can easily add to your workouts—plus a fun challenge at the end. Don’t miss it!
The Power of Traditional Strength Training
India has a rich history of strength training methods that have been practiced by wrestlers, warriors, and fitness enthusiasts for centuries. Indian push-ups (dands), squats (baithaks), rope climbing, and the use of the gada (mace) are not just exercises; they are full-body training tools designed to build endurance, flexibility, and power.
These strength training exercises are still some of the best ways to train because they work on multiple aspects of fitness at once. They build strength, increase cardiovascular endurance, enhance flexibility, and improve mobility—all crucial for long-term health. More importantly, they require no fancy equipment, no gym memberships—just your body and discipline.
Let’s explore each of them.
Dands (Indian Push-Ups):
Dands are not just push-ups; they are a full-body movement that enhances upper-body strength, spine mobility, and cardiovascular endurance. In traditional akhadas (wrestling grounds), wrestlers performed hundreds of dands daily, ensuring their bodies were primed for intense combat.
Why Dands work:
- Full-body activation: Unlike standard push-ups, dands engage the shoulders, chest, triceps, core, and lower back, making them a comprehensive strength-builder.
- Spinal health & flexibility: The dynamic movement improves spinal mobility and reduces stiffness.
- Heart health & endurance: High-repetition dand workouts elevate the heart rate, improving cardiovascular fitness.
- Functional strength: This strength training movement mimics pushing, twisting, and extending—essential for daily life and sports performance.
How to perform Dands correctly:
- Start in a push-up position with feet wider than shoulder-width apart.
- Lower your chest toward the ground, arching your back slightly.
- Push forward like a wave, bringing your chest up while keeping your hips low.
- Return to the starting position by reversing the motion.
- Repeat for 20-50 reps, depending on your fitness level.
Pro Tip: Want to level up? Slow down your reps to increase time under tension and maximize muscle engagement.
Baithaks (Indian Squats):
Baithaks are not just squats; they are high-rep, explosive movements that build leg endurance, balance, and flexibility. Unlike traditional squats, these strength training exercises incorporate a rolling motion that stimulates joint health and dynamic mobility.
Why Baithaks work:
- Lower body strength: Baithaks work the quads, hamstrings, glutes, and calves while improving knee stability.
- Power & speed: Essential for anyone looking to improve sprinting, jumping, or agility.
- Endurance: Performing 50-100 baithaks challenges lung capacity and stamina, improving overall conditioning.
- Joint health & recovery: The fluid motion enhances blood flow to the knees and hips, preventing stiffness and promoting recovery.
How to perform Baithaks:
- Stand with feet shoulder-width apart.
- Lower your body into a squat while swinging your arms forward.
- As you rise, roll onto the balls of your feet, lifting your heels.
- Repeat for 50-100 reps.
Pro Tip: Increase reps gradually and focus on controlled breathing to maximize endurance.
Rope Climbing:
If you want to test your true strength, try rope climbing. It’s a full-body challenge that builds grip strength, upper-body power, and mental resilience. Akhadas (wrestling grounds) have used rope climbing as strength training tool for centuries to develop warriors with unbeatable endurance.
Why rope climbing works:
- Grip & forearm strength: Essential for combat sports, weightlifting, and daily activities requiring grip endurance.
- Core & stability work: Every pull engages the abs, obliques, and stabilizing muscles.
- Mental toughness: Climbing requires patience, control, and determination—qualities that extend beyond fitness.
- Athletic performance: Helps athletes in wrestling, gymnastics, and rock climbing.
How to get started:
- Grab the rope with an overhand grip.
- Use both arms and legs to pull yourself upward.
- Control your descent to maximize strength gains.
- Increase repetitions and height over time.
Pro Tip: If you don’t have access to a rope, start with towel pull-ups to build grip endurance before progressing to climbing.
Gada (Mace) Training:
The gada (mace) is one of the most functional strength training tools in history. Used by warriors and wrestlers, it challenges stability, grip endurance, and rotational power—something modern weight machines fail to address.
Why Gada training works:
- Shoulder strength: Strengthens rotator cuffs, preventing injuries.
- Rotational power: Essential for athletes in sports like golf, baseball, and cricket.
- Grip endurance: Improves forearm strength and finger dexterity.
- Functional mobility: Unlike static weights, the gada encourages fluid, natural movement patterns.
How to swing the Gada:
- Hold the gada with both hands near the end.
- Swing it behind your back in a circular motion.
- Bring it back to the front with controlled force.
- Perform 10-20 reps per side.
Pro Tip: Start with a light gada and focus on form before progressing to heavier weights.
Why are these strength training exercises perfect for modern life?
- No fancy equipment needed: Your body is your gym.
- Train anywhere, anytime: No excuses—practice in your living room, park, or even while traveling.
- Builds longevity: Science shows that functional movements enhance joint health and overall lifespan.
- Develops grit & discipline: These strength training exercises demand effort, consistency, and a strong mind—traits that benefit all aspects of life.
How do these exercises fit into modern life?
We live in a world where most of our daily movements are limited. Sitting for long hours, staring at screens, and barely engaging our bodies lead to chronic pain, stiffness, and poor posture. But integrating these strength training exercises into our daily routines can change that.
- Do dands and baithaks as a quick morning workout. Start with 10 reps each and gradually increase.
- Try rope climbing at a park or gym—it will challenge your entire body.
- Use a mace or gada in your strength training routine. Even 5-10 minutes of swinging builds serious shoulder resilience.
Disclaimer: Do not overdo any of these strength training exercises and modify these to suit your unique needs and conditions. If you have been advised not to work out due to an ailment, please avoid it.
Lastly, listen to your body!
You don’t need machines to build real strength. Your body itself is the most powerful training tool. These traditional Indian strength training exercises are not outdated—they are time-tested, science-backed, and incredibly effective. When done consistently, they build endurance, flexibility, and power—qualities we all need to live strong, pain-free lives.
So, whether you’re at the gym, at home, or outdoors, move. Train daily. Adapt to your body’s needs. Because fitness isn’t a luxury—it’s a responsibility.
The 7-Day Indian Strength Challenge
No gym? No problem! This beginner-friendly challenge will introduce you to traditional Indian strength training in a simple, progressive way. Whether you’re new to exercise or returning after a break, this is a great way to build strength, endurance, and flexibility—one step at a time.
Rules & Precautions:
- Start slow and focus on proper form.
- Modify reps based on your fitness level.
- Take breaks as needed but complete the workout.
- Listen to your body—this is about progress, not perfection
- Stay hydrated and avoid exercising on a full stomach.
- If you feel pain (not normal muscle fatigue), stop immediately and rest.
- Consult a professional if you have any existing injuries or medical conditions before starting these strength training exercises.
Your safety comes first! Train smart, be patient, and enjoy the process.
Day 1: Simple & Strong Start
🔹 10 Dands (Indian push-ups)
🔹 15 Baithaks (Indian squats)
🔹 30 seconds of slow rope skipping (or marching in place)
🔹 30-second deep breathing
Tip: Focus on controlled movements and deep breathing.
Day 2: Strength & Balance
🔹 15 Dands
🔹 20 Baithaks
🔹 10-second squat hold
🔹 30-second standing stretch
Tip: Use a wall for support if needed.
Day 3: Full-Body Activation
(Optional: Use a light object like a water bottle for added resistance)
🔹 5 Gada-style swings (each side) (or slow arm circles)
🔹 10 Dands
🔹 15 Baithaks
🔹 20-second plank (on knees if needed)
Tip: Keep your back straight and engage your core.
Day 4: Mobility & Flexibility
🔹 3 rounds of Surya Namaskar (Sun Salutations) (Go slow and focus on form)
🔹 10 Indian squats
🔹 20 seconds of deep stretching
Tip: If you’re unsure about Surya Namaskar, just do slow forward bends and lunges.
Day 5: Building Endurance
🔹 20 Baithaks
🔹 15 Dands
🔹 30 seconds of step-ups on a low surface (or march in place)
Tip: Try to move continuously and stay mindful of your breath.
Day 6: Core & Stability
🔹 10 Dands
🔹 10 Indian squats
🔹 15-second horse stance hold (wide squat position)
🔹 10-second side stretch (each side)
Tip: Engage your core to maintain balance.
Day 7: Warrior Challenge (Final Test!)
🔹 15 Dands
🔹 20 Baithaks
🔹 30-second squat hold
🔹 5 slow Gada swings (or slow, controlled arm swings)
Tip: Notice how much stronger you feel compared to Day 1!
Track how long it takes you to complete each day and try to improve your time and form. The key is consistency.
Share your progress and tag me on social media—I’d love to see you crushing this challenge!
Disclaimer: This blog is for informational and educational purposes only. The exercises and training methods discussed are highly effective but may not be suitable for everyone. Please consult a qualified fitness professional or healthcare provider before incorporating these workouts into your routine, especially if you have any pre-existing medical conditions, injuries, or physical limitations.
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