Plain answers
Questions
The things people ask before they book, and a few they ask after the first week. If your question is not here, write to us on the contact page.
Do I need training experience to start?
No. We write the first block around what you can already do, including if that is mostly walking and a desk. The intro session is where we find that out, not a test you pass in order to join. People who have lifted for years still start with an intro, because we need to see how those years sit on a Singapore week. If one-to-one is the better first month, we will say so plainly rather than put you in a group that assumes a history you do not have.
What should I wear?
Clothes you can squat, hinge and get onto the floor in without thinking about them: a T-shirt and shorts or training tights are fine. Shoes should be stable; a flat trainer is more useful than a cushioned road shoe, but come in what you own and we will tell you if they are getting in the way. You do not need a belt, wraps or a branded kit. Bring a bottle, and bring any brace you already use.
Will I be sore the next day?
Sometimes, especially in the first fortnight if those tissues have not been loaded in a while. We keep the early sessions lighter than they could be so the soreness stays useful rather than something that costs you Thursday. Soreness that fades as you move around the office is ordinary. Soreness that changes how you walk, or pain that is sharp or new, is a different conversation and we will ask you to get it looked at. Drink water, walk, and tell us at the next session how the days in between felt.
Can I train if I already have an injury?
If a doctor or physiotherapist has given you a plan, bring the note and we will work alongside it. We do not replace that care, and we do not diagnose. New, sharp or unexplained pain belongs with a clinician before we load the area. Old niggles that you already manage are worth putting in the journal on day one so the whole floor team sees them, and we will change a stance or a lift rather than tell you to push through a symptom that should be examined.
How often should I come?
Twice a week is the usual starting point for Foundations, Return to Load and Strength Block. Three times can wait until the first block has shown that two sessions still leave you a usable week. Run Support is often one or two hours beside the running you already do. Coming once a week is better than not coming, and we will write the plan that way if that is the honest calendar. Coming five times in week one is how people miss week two.
Do you provide eating plans?
No. We will talk about eating in the same way we talk about sleep: regular meals, enough that the sessions can land, and not using food as a punishment after a hard hour. We do not write meal plans, count plates, or sell a method for changing your weight. If you already work with a dietitian, tell us, and we will keep the training from picking a fight with that advice. Clinical nutrition help, if you want it, is a different professional.
What if I miss a week?
Write to us. We will not stack the missed work onto the first session back; the next hour will look like a slightly quieter version of where you were. If you have a pack, unused sessions stay on it inside the six-month window, and you can pause the pack for up to eight weeks if you ask in writing. A week of travel, illness or a brutal roster is ordinary. Disappearing for a month without a note makes the journal less useful, so send a line when you can.
Can I bring a friend?
To a session you have booked, only if we have agreed ahead of time and there is space, because groups are capped at six. A guest who watches sits on the bench by the door; a guest who wants to train needs their own intro and booking. Pairs training is the format designed for two people who will keep the same hours. Turning up with a colleague at 18:00 and hoping there is a bar free is how the room stops working for the people already on the floor.
Are there showers and lockers?
Yes. Two showers sit behind the changing alcove, with basic wash and hooks that will take a work shirt; keep them to a few minutes so the next session can change. Lockers are in the same alcove and are emptied each night, so bring a lock or ask for one at the desk. You can leave a bag on the entrance bench during the hour. We do not run a towel service, and we would not leave valuables in an unlocked locker.
What happens in the intro session?
Sixty minutes, one-to-one, with a coach from the floor team. We ask about the week you live, we watch you squat, hinge, press, carry and get up from the floor, and we do a short lift that matches what we saw. At the end we tell you which format we would start you in, and we write the first note in the journal. You can buy a pack that day if you want to, and you do not have to. The hour is there so both sides can see whether the room fits.
Still unsure
An intro session answers more than a long e-mail. If you would rather write first, send the form on the contact page and we will reply within one working day.