From Chronic Back Pain to Heavy Lifts – Kshitij Shinde’s Inspiring Transformation

Certain fitness journeys are remarkable not just for the bodily change but also for the perseverance and will that make them possible. Kshitij Shinde Sir is one such case. About a decade ago, he contacted me with serious lower back pain, intent on returning to squatting and lifting maximum weight. His transformation is a testament to the fact that with patience, professional guidance, and perseverance, tremendous change is possible.

The Background

Kshitij Sir was recommended to me by a friend who knew my expertise as a personal fitness trainer and muscle rehabilitation trainer in Mumbai. He found my website and contacted me via email, WhatsApp, and phone.

Living in Thane (Ghodbunder Road), about 33 km from my home, the distance initially made in-person sessions difficult. At the time, he was in so much pain that he could barely walk for five minutes. Even after attempting various trainers, gyms, and rehabilitation techniques, nothing succeeded, and his condition had aggravated, and even everyday tasks proved difficult.

But he was bound and determined. His ultimate desire was to get back to squatting and lifting 100 kg.

The Challenge

• A badly aching lower back that restricted movement.
• Years of failed attempts with different training methods.
• Ambitious fitness goal after 5+ years of discomfort.

The Turning Point

First, I had to reject his request for training due to time and distance. However, three months later, Kshitij Sir called back. This time around, I suggested training at 5 AM, and he accepted without question. His willingness to start training at the early hours of the morning and his determination to drive such a long way to my residence showed just how determined he was to transform his lifestyle.

The Training Plan

We began with an individualised lower back rehabilitation programme supplemented by a customised nutrition regimen. Through my method of muscle rehabilitation training, the focus was on:

• Re-establishing mobility through incremental, evolutionary movements.
• Strengthening muscles to keep the spine stable.
• Improving posture and movement mechanics.
• Supporting recovery with a tailored diet plan.

Intensive rehabilitation activities spanning several months helped him experience an improved level of pain, but occasionally the pain recurred. Once his condition steadied, we began strength training. After a year, he was not just squatting once more; he was squatting and deadlifting 130 kg with great form.

The Results

• Reached and surpassed goal – from a target of 100 kg to successfully lifting 130 kg.
• Returned mobility, ambulating without pain.
• Inspired his family; his wife and father joined my training program.
• Family health transformation — his father, who hadn’t exercised in 40+ years, is now active and fit.

Watch his transformation:

• Deadlift Video 1
• Deadlift Video 2

His father’s progress:

• Video 1
• Video 2

Trainer’s Reflection

“I’ve especially learnt from Kshitij Sir’s incredible dedication, patience, and humble nature. Despite his own back pain, his unwavering commitment and calm approach have truly inspired me to be more focused and grounded. He’s not just a mentor but a true example of perseverance and kindness.”

Key Takeaway

Kshitij’s story is evidence that distance, suffering, and past failures don’t need to set the tone for your future. The correct strategy, self-discipline, and guidance can repair, restore, and even surpass your original aspirations.

If you’re ready to start your own change — whether you need personal fitness training, muscle rehab training, or even gym setup and management services — I can help you achieve long-term outcomes.