40 (+) Day Weight-Lifting Challenge – anytime between May 7 and August 7

in honour of Sri Chinmoy’s 40th Weightlifting Anniversary on June 26

Countries and people participating so far: see at the end!

In 1985, at age 54, Sri Chinmoy began his amazing weightlifting journey, after a knee injury made his beloved running almost impossible for him and inspired him to look for other ways of self-transcendence and keeping fit.

So on June 26, 1985, he officially started by lifting a 40 lbs dumbell from the ground overhead at Aspiration-Ground. Only a few weeks later, on Sept. 6, he lifted an 85 lbs dumbell from the ground. More on: https://www.srichinmoy-reflections.com/weightlifting-anniversary.

In his own words:

“The reason I have entered into bodybuilding and weightlifting is to inspire everybody to pray and meditate so they can bring to the fore their own inner strength. If everybody brings to the fore his own inner strength, the world will eventually be inundated with peace.”

More quotes: https://www.inspiration-lifts.org/sri-chinmoys-quotes-on-weightlifting/

But Guru still kept exercising his whole body:

“I take exercise for each part of the body: arms, legs, back and whatever muscles are required to keep the body fit. I do at least 20 different exercises daily for my upper and lower body…“

„I wish to say a few words about the physical aspect of life, which, to my great sadness, many of the disciples are ignoring…. Dear ones, you do not have to be the champion supreme. Only keep your body fit. Physical fitness, again and again I am saying, is of paramount importance.“ From: https://www.srichinmoylibrary.com/tms-7

„Until we breathe our last, let us aspire, and let us inspire others.

„No matter how old you are, if you want to make progress in your spiritual life, if you want to make progress in your vital, mind, heart and soul, then physical fitness is absolutely necessary… I am not physically perfect; I get so much pain in my back and my knee. But still I take exercise every day.“ https://www.srichinmoylibrary.com/lpj-11

Glimpses of Guru’s Weightlifting Journey – daily stories from 1998/1999: https://www.srichinmoylibrary.com/mjw_2

To celebrate this 40 year anniversary we are inviting you to join

40 Consecutive Days (or more) of Weight-Training or Lifting – anytime between May 7 – August 7, 2025

  • in 3 weight categories:

  • 100 lbs = 45,4 kg (if you are doing a weight training program already, it is easy to still lift 100 lbs even on your „rest“ or „off“ days – just 4 1/2  buckets of water a few centimeters from the ground – not overhead!)
    400 lbs     =181,4 kg or
    400 kg     = 882 lbs per day. You chose your category for 40 days
    – or create your own category 🙂
    Or do 2x 40 days in different categories. Stronger people/ boys may want to aim higher.
  • If you miss a day, you have to start again and can still count the „solo“ days as extra days for a cumulative number. From May 7 to August 7 it is 92 days – enough time even for 2x 40 days. Also if you lift extra weight on certain days, you can write it down (pdf below)
  • Weights can be anything: dumbells, water bottles, bean cans, books etc., and „lifting“ includes any type – front, side, back, overhead, curls,  – basically „moving a weight with your hand and arm muscles“, also only short distances, up to you. The main thing: to do it very consciously and not get injured. (See illustrations at the end!)

It is easy: even 400 kg can be lifted easily within a day in several sessions. Example: take two 1 liter water bottles (1kg each in left and right hand), and curl them 20x front (biceps) and 20x back (triceps extension) = 80 kg. 10x overhead lifts and 20 overhead curls/kickbacks = 60 kg – do this set 3x a day and you have 420 kg! Each set takes less than 2 minutes! Create a set that is comfortable for you and repeat it. If you feel something hurting, immediately change or vary your set and use different lifts. There are so many ways to use weights. See illustrations below.

Easiest „lifts“ without shoulder press /overhead lift – e.g. to start with or for easier days: front biceps curls, overhead triceps kickback and backward triceps extension (see graphic at the bottom).

IMPORTANT: It is not a competition for most weight lifted, but about consistency, oneness with Guru’s weightlifting and building muscle without getting injured – since muscles tend to atrophy when not used and joints are getting rusty – and Guru always encouraged us to exercise, with no excuse for age! Suggestion: combine small weights with easy squats, lunges, stretching, yoga etc. for a full body workout. Or do it lying down, or meditatively sitting in front of your shrine etc.
When you feel you are getting stronger and wish to do more or extra sets on different days, we might either still do cumulative weight or count extra sets as extra days (we will see, happy for feedback!). Or you can jump to the next /a higher category for another 40 days. But again, be careful to stay uninjured.

NOTE: As you are getting stronger day by day, 1 set of your category weight can become a „warm-up“ 🙂 ! And you could easily do more than one set of your category twice a week or so, if you really want to grow your muscles and strength! (And keep track in your logbook 🙂 )

AWARDS: We may have a special item or awards at August Celebrations for each category, for most consecutive days and for the most cumulative days on top of the minimum 40 consecutive days. And ask all participants to perform one or more of the weightlifting songs together at Aspiration-Ground: www.srichinmoysongs.com/weightlifting-songs, including → „Oneness within – oneness without“

MAIN GOALS of the 40+ Day Challenge in short:

  1. Oneness with Guru’s weightlifting
  2. Consistency over mass – without getting injured! (Means: never even go close to your limit!)
  3. building upper body strength (and to prevent muscle loss –  called „sarcopenia“ – not only for 60+, it actually starts already around 30!))
  4. exercising more, and consistently – Guru even recommended a few hours a day if you are older (including stretching etc.)!

Main Rules:

  • if you miss a day you have to start over again, but can count the individual days as extra days. The goal is at least 40 consecutive days by August 7th (you have 90 days to try!). Otherwise still count your cumulative days or go „freestyle“.
  • if you want to do multiple sets of your category on some days as you get stronger you can count them as an extra (non-consecutive) day.
  • Ideally: briefly meditate before and after the lifting, or consciously dedicate it or offer gratitude – for more lifting-joy 🙂

Update Freestyle Categories:

If you want to participate in any other way with the number 40/400/4000, feel free! We already have a body weight variety and a 40+ cumulative day variety. The overall main thing is oneness and mutual inspiration!

Please share with your Center and friends to inspire others to participate. It would be great to have at least 40 people in each of the 3 categories (100lbs, 400 lbs and 400kg).

I am happy to make a list of participants to inspire each other. Pls. send me your names, Center, age (!) and category.
See current list at the end – updates as they are coming in!

Contact – and pls. don’t hesitate to ask questions or give suggestions:

Vasanti (mms) or vasanti@heidelweb.de or Whatsapp +49 176 88 447 963.

MY WL DIARY / Log / „Logbuch“ → PDF – to keep track for 40 days 🙂

CAUTION:

(Tips from: https://www.healthline.com/health/dumbbell-military-press#tips )

While strength-building exercises provide you with numerous benefits, it’s a good idea to follow a few guidelines to maintain safety and prevent injury.

  • Use the lowest weight available while you work on learning proper form and technique.
  • Use smooth, steady, controlled movements instead of those that are jerky and forceful.
  • Make sure you’re able to maintain a smooth, natural breath throughout your routine.
  • Be cautious with these exercises if you have any neck, shoulder, or back injuries.
  • If you develop any pain during or after these exercises, stop immediately.
  • Always wait for your body to fully recover from any injury, even if it’s minor, before doing anything more than moderate, gentle exercise.
  • NORMALLY: It’s a good idea to take off at least one full day per week to allow your muscles time to rest and recover. – But for the 40 day challenge, we try to not use too heavy weights and not go to our limits to do 40 days at a stretch. Afterwards you can continue with rest days and potentially higher weights.
    (Not sure if Guru ever took regular days off during his weightlifting years …)

Below some dumbbell lift variations – and for consecutive lifting, pls. use smaller weights – or warm up properly!

Warm-up tip small weights: use both hands for 1 weight to warm up for 10-20 lifts (like for CORE below), then one weight for each hand. Or start with 1 kg, after 5-7 reps go to 2 kg etc.

Warm-up advice for more serious weight training/lifting from Vikram, Moscow: :
A good warm-up, which allows you not to injure or tear your muscles, but to warm them up well before lifting heavier weights (like Guru did!), can be done like this:
50% working weight: 5-7 repetitions.
75% working weight: 3-4 repetitions.
90% of the slave.weights: 1 repetition.

For example: If we plan to do an exercise with a weight of 10 kg. To warm up, we take 5kg, then 7.5kg, then 9kg. If we perform subsequent exercises on the same muscle group, we don’t do any more warm-ups. Also, before lifting weights, it is advisable to work on one of the cardio machines for 5-10 minutes, or run lightly for a few minutes before the sweat starts.

MY WL DIARY / Log / „Logbuch“ → PDF – to keep track for 40+ days 🙂

Happy lifting – and sharing!

We now have participants from 6 continents and the following countries – any more?

Australia, Austria, Argentina, Canada, Cameroon, Czech Republic, Germany, Hungary, India, Serbia, Mongolia, Nepal, New Zealand, Russia, Switzerland, Ukraine, US
– which means we have North and South America, Europe, Asia, Africa and Australia/Oceania on board!

„Official“ participants so far (more may be doing it „secretly“) – and there is still enough time to join for 40 days until Aug. 7th!

Pls. send any updates or age and category details/upgrades!
(last update June 11)

Ahana (42), Brno
Ahland, Nürnberg
Ana Moreno, Vienna
Ajita, Zurich
Andrei Medinek, Zürich, 400+ kg
Aparigraha (66), Brisbane, 400 kg
Avirgyan, Brisbane, 400 kg
Banyatta (57), Dortmund
Bartika, Heidelberg/Zürich
Begabati, Boston
Bhadrika, Den Haag
Brana (46), Subotica / Serbia, 400 kg
Christian G., Heidelberg
Dagmar, Vienna, 400 lbs
Dana M., Olmonc
Diksha, N.Y.
Elfi, Heidelberg
Eniko, Den Haag
Gunasagara (79), Cologne, 400 lbs
Hana (51), Prague – and her son Jonas (14)
Helena (51), Auckland, 400 kg
Ingrid, Vienna
Iraida, Moscow
Ishita, Zurich
Ivan, Krasnoyarsk, 400 kg
Jaganmata, Augsburg
Jagriti, Den Haag, 400 lbs
Jhalmala (73), Victoria / Canada, 400 lbs
Joachim, Vienna
Joanna, Heidelberg
Jonas (14), Prague
Kagni, Helsinki / Finland, 400 kg
Kanupriya (69), Cologne
Karpani (50), Moscow
Kaushalya (78), Toronto / Canada
Kripamaya (61), Vienna, 400 kg, and her niece Panna (12), 400 lbs
Kristin (27), Graz, 400 kg
Kuladhara, Subotica / Serbia, 400 kg
Lotika, Moscow, 400 lbs
Lucas, Berlin
Lunthita, Florida, 400 lbs
Mareike, Vienna
Mike (30), Graz, 400 kg
Mirjam Wendel, Salzburg
Mirka, Prague
Nidhruvi, Vienna, 400 lbs
Nirvadja (45), Ulaanbaator / Mongolia
Nishtha, N.Y.
Olga Pesyakova, Velsk, Arkhangelsk region
Oyunchimeg (65), Ulaanbaator / Mongolia, 400 lbs
Panna (12), Vienna, 400 lbs
Paramita, Kingston / Canada
Paree, N.Y.
Pierre Bell (67), Douala / Cameroon
Pradeep, Den Haag, 400 lbs
Pranayani, Den Haag, 400 lbs
Purupriya, Ljubljana / Slovenia
Pushkar, Frankfurt
Rabinath, Den Haag, 400 lbs
Ravipriya (67), Seattle, 400 lbs
Rob (60), York / UK, 400 lbs
Roger, New York / US
Sahasiki (62), Cologne
Sara, Salzburg, 400 kg
Savyasachi, Den Haag, 400 lbs
Semantika, Bratislava
Shaivya, Poland
Shamita, Vienna, 400 kg
Shatadal, Dresden
Shubanga, Vienna
Shubhali, Vienna
Shvetee, Oslo, 400 lbs
Siddhanta (70), Chicago / US, 400 lbs
Soham, Vienna, 400 kg
Stefan, Salzburg
Sthira, Zürich
Suchana (73), Buenos Aires / Argentina
Sukinkar, Dresden
Sunita (59), India/Nepal
Suparna (61), Munich, 400 kg
Svetlana (62), Krasnoyarsk
Tanya, Sumy (Ukr)
Tarak, Dortmund
Tilvila, Tampa Bay, Florida / US
Tünde, Vienna
Unmukta, Den Haag, 400 lbs
Urdhagati, Vienna
Vasanti (68), Heidelberg, 400 kg
Vasudha, San Diego
Vikram, Moscow, 400 lbs
Vishwarupani (60), Salzburg