Questions we are asked before the first visit

Wear indoor training shoes and clothing you can squat, hinge and get on the floor in. Bring any brace or tape you already use, and a written note if a doctor or physiotherapist has set a limit. Eat something with protein if you are coming in the afternoon so the screen is not done on a long empty stretch. Arrive ten minutes early. You do not need to buy a belt, lifting shoes or a water bottle with a brand on it. You do not need to memorise a training history; we will ask. If you are unwell, stay home and write to [email protected] so we can move the hour. The first visit is a sixty-minute movement screen, not a test of how hard you can go on day one.

That is a normal first visit here. The screen uses light loads and regressions: goblet positions, a landmine, an empty bar only if the pattern is ready. Barbell Foundations exists for people who have never touched a bar, and 1:1 exists if you want more eyes than a class can give. Nobody will ask you to “just follow along” in a heavy small-group hour. We would rather you own a hinge with a dumbbell for four weeks than load a bar you cannot yet control. Tell us on the form that you are new so the first reply offers Foundations or a 1:1 screen rather than a Strength Circuit at 18:30.

Three sessions is the usual beginner block. Two is a valid week when a Singapore diary will not give you three; we write two well rather than three on paper. Four is possible later if recovery and sleep allow it. More than that is rarely useful in the first months and often means something else in the week is being ignored. The screen and the first four-week review decide the number, not a slogan about “showing up every day”. Conditioning classes sit beside strength days; they are not extra punishment for a missed lift. If work in the CBD wrecks a week, we slide the plan rather than cram Saturday.

If the pain has not been seen by a doctor or physiotherapist, see them first. We do not diagnose and we do not run clinical rehabilitation. After a clinician has discharged you, or while they are still seeing you and have written what we may load, we can train beside that note. Bring the note to the screen. We will copy the named exercises into the warm-up and keep our primary lift inside the constraint. New pain that appears in a session is a reason to stop the pattern, not a reason to “work through it”. We are happy to speak with your clinician at [email protected] using the sheet you have already seen.

From sixteen, with written consent from a parent or guardian. The screen is still required. Programming is still a four-week block with volume before intensity. We do not run a separate youth competition track and we do not offer sessions for children under sixteen. A parent may sit in the briefing room during the first visit. After that, the hour is coached on the floor like any other session. If a school sport already fills the week, tell us so we do not add a third hard day on top of fixtures.

Yes. Showers and lockers are on the same level as the training floor at #02-14. Towels sit at the front desk; you may bring your own. Filtered water is in the room. Bring a lock if you want one; we do not run a valuables desk. Hairdryers are in the changing area. Arrive with enough time to change before a class. Outdoor shoes stay in the locker area. The amenities are there so you can return to River Valley or the CBD after a session; they are not a spa and we do not book treatments.

Book in the studio app or at the desk. The eighth place closes the list. Cancel at least six hours ahead if you cannot attend so the seat can reopen. Inside six hours the class is counted as used, unless we fill it from a wait list. Arrive five minutes early. More than ten minutes late and we may refuse the hour so the warm-up is not rewritten around a late arrival. Personal training uses a twelve-hour change rule instead of six. Drop-in, ten-class packs and monthly unlimited are listed on the pricing page. There is no lock-in on any of those lines.

A pack may be frozen for up to four weeks in a calendar year for a medical reason, with a note from a doctor or physiotherapist. Write to [email protected] before the freeze starts. The validity window pauses and resumes when you do. Work travel and a busy quarter are not freeze reasons; those are handled by moving sessions. Monthly unlimited is a calendar month and does not freeze. We do not prorate a freeze into cash and we do not buy back unused sessions. The full note sits on the pricing page beside payment by card or PayNow.

Yes, with written clearance from a doctor, and with a modified programme. We do not run a separate prenatal brand. We run the same studio with different constraints: positions that stay comfortable, density that respects the week, and no exercise we cannot justify beside the clinician’s note. Tell us on the form before you book a screen. If clearance is not yet in hand, wait for it. We will not load a pattern “carefully” without that letter. After birth, the same rule applies: a clinician’s note before we rebuild the week.

No. We do not sell protein tins, “stacks”, teas or pills. Nutrition coaching is habit-based and is described on its own page. If a shop in Great World sells supplements, that is not Sggymlifestyle. We also do not take a commission for sending you to a shop. If a dietitian you already see has recommended a product, that conversation stays with them. Our job is the training sheet and, if you want it, one habit at a time around hawker lunches and food-court dinners. Ask us about food, not about a tin to buy.

Eight is the maximum. Bookings close at eight. We do not add a ninth mat, a ninth bike or a ninth bag. The cap is why a cue can still be heard and why a person who recently left Barbell Foundations is not lost in a crowd. Corporate on-site sessions can take more people because the format is different and the from-rate of S$600 is for up to twenty participants in a 4×6 m space. Inside the studio, the class cap stays eight. If a class is full, the app will say so; we do not keep a secret extra list at the desk.

We will not leave you at a locked door. If we have to move a personal-training hour, we offer another time in the same week or we add the session back to your pack. If a group class cannot run, we message the booked list, offer another class that week, or return the credit. You will hear from the desk, not from a silence at 18:30. Coaches are not named as celebrities on this site; the studio covers the diary. Same-day illness on your side should keep you at home — write to us, do not bring a fever onto a floor of eight.