No diets. No judgment. Just strength and sisterhood.

Come as you are. There are no weighing scales here, no mirrors, and no guilt—just movement, connection, and a space to feel at home in your body. Join our community of women supporting each other towards better health and fitness.

functional Strength Group Classes

Build strength, boost confidence, and move with intention—together.

Our Functional Strength group classes are thoughtfully designed for women of all fitness levels. Whether you're new to strength training or looking to deepen your practice, this class supports your journey with guidance, adaptability, and community. This class is ideal if you're looking to build functional strength, improve confidence in your body, and enjoy a consistent, empowering fitness routine.

I’ve always been intimidated by gyms, which kept me from strength training — until I found Kritika’s Osmosis. It’s a welcoming space designed for women, with small, supportive batches and zero gym aggression. It’s the kind of place that makes you want to show up, take care of yourself, and be inspired by others doing the same.

  • Jai Desai, Bangalore

Osmosis is one of those rare spaces that both looks like and works exactly as advertised.

As someone who's always had a difficult relationship with exercise, but a very good relationship with my body, it's been so good to find a space and trainers that aren't trying to push me towards weightloss, but rather, focus on strength, consistency, and are doing a wonderful job building a community while they're at it.

  • Megha Harish, Bangalore

what to expect

Functional Movement Focus:

You'll train with a combination of weighted and bodyweight exercises that support everyday movement and long-term strength.

Form-first Approach:

Your trainer will guide you through proper form and technique, ensuring you move safely and effectively throughout the session.

Strength + Cardio Blend:

Expect a dynamic mix of squats, lunges, presses, and other compound movements to build muscle, improve cardiovascular endurance, and boost metabolic health.

Supportive Group Energy:

Experience the motivation and connection of moving in community, where encouragement replaces comparison.

Welcoming for all levels:

Classes are beginner and intermediate friendly, with modifications (regressions and progressions) offered for every exercise to meet you where you are.

Guided Warm-Up & Cool Down:

Each session begins with a mobility-based warm-up and ends with a calming cool down and deep stretches to support recovery and flexibility.

Meet your Trainers

  • Kritika

    FOUNDER | PERSONAL TRAINER | HEALTH COACH | NERVOUS SYSTEM EDUCATOR

    Kritika has been training women for over 10 years and brings a holistic, supportive approach to every session. She’s a qualified personal trainer, retired yoga teacher, and a health and nervous system coach. Her sessions combine strength training with conversations about health, well-being, and nervous system care with a strong focus on good form and helping you build a kind, consistent relationship with exercise and your body. 

  • Arya

    PERSONAL TRAINER

    Arya is a deeply passionate personal trainer, she understands that physical and emotional health go hand in hand. Her sessions are supportive and grounded, helping clients feel safe, seen, and confident in their bodies. She meets you where you are and focuses on building strength in a way that supports your nervous system, builds trust with your body, and lasts beyond quick fixes.

Benefits of Functional Strength Training

  • Increased bone density and joint stability

  • Enhanced strength and functional fitness

  • Better sleep and better posture

  • Stress reduction and boosted confidence

  • Improved metabolism, hormonal balance and heart health