Fitness and strength coach Brian Sopher on building strength, discipline, and a lifestyle that lasts

With over thirty years of global expertise in strength, conditioning, and wellness, Brian Sopher has become a trusted name in transformation. His approach goes beyond quick fixes, combining personalised training, precise nutrition, and complete recovery strategies. From mentoring trainers to consulting luxury spas, his influence runs deep. In this conversation, Brian reveals how discipline, structure, and the right mindset create results that stand the test of time.

Brian, three decades in fitness is no small journey. How do you keep the passion alive every day?
Brian Sopher: Fitness is the ultimate leverage in life. When you own your health, you own your future. That’s what fires me up every morning at 7 am with my fitness squad. I’ve seen trends come and go across continents, but the truth remains: strength, consistency, and proper guidance always win. Watching someone lift more than they thought possible or run their best time is proof that discipline delivers. That transformation is addictive in the best way.

Your 7 am Fit Squad is making waves in Mumbai. What sets it apart?
Brian Sopher: We don’t do cookie-cutter workouts. Every session is built around the person, not the other way around. Yes, we use CrossFit, MetCon, and 14 different formats, but it’s not about the buzzwords; it’s about principles that create lasting results. The energy is electric because people aren’t just getting fitter; they’re becoming the strongest version of themselves, inside and out. Once you feel that, you never want to let it go.

Strength training is your non-negotiable. Why?
Brian Sopher: Muscle isn’t cosmetic; it’s body armour for life. It protects your bones, boosts metabolism, and keeps you independent. Without it, you’re leaving your future to chance. I’ve trained people from their 20s to their 60s, and those who commit to strength training live better in every way.

You pair training with nutrition. How do you make it seamless?
Brian Sopher: Food is fuel, not an afterthought. Our nutritionists work in sync with training plans so members get advice tailored to their workouts. It’s not about starving or gimmicks; it’s about fuelling for recovery, growth, and performance. Once you feel what a well-fuelled workout is like, you never go back to random eating.

Your philosophy goes beyond visible transformation.
Brian Sopher: Absolutely. If your sleep is poor, recovery does not happen, and without recovery, progress stalls. If your flexibility is gone and stress is sky high, you’re missing the bigger picture. My goal is a balanced body and mind: strength, mobility, recovery, and resilience. That’s what makes results sustainable.

You also work in spa consulting and therapist training. How does that fit in?
Brian Sopher: Training hard means recovering well. My certified spa training programme equips therapists with techniques like Balinese, Swedish, and Deep Tissue massage to help the body heal and stay at peak performance. Strength and recovery are two halves of the same whole.

For someone still hesitating to invest in their health, what’s your advice?
Brian Sopher: Stop waiting. Fitness isn’t an expense; it’s an investment that pays you daily. Every workout you skip is a missed chance to get stronger, sharper, and more resilient. Start now. Not tomorrow. Not next week. You’ll thank yourself later, but only if you act today.