1:1 and 2:1
One-to-one coaching, from the first rep onwards
Personal training at Sggymlifestyle is a sixty-minute hour written from the movement screen. You get a primary lift, accessories that match the week, and a written plan afterwards — not a private copy of a group class.
The hour
How a session is structured
The hour is split on purpose so the primary lift is not squeezed by a long chat at the start or a random finisher at the end. We keep the same skeleton each visit so you know where the work sits, even when the exercise selection changes from week to week.
First
Warm-up, about ten minutes. This is not a generic bike ride. It is the ranges and patterns the screen showed were limited: ankle rocks, a hip opener, a breathing drill, then a lighter set of the day’s primary. If you arrived from a long sit in the CBD, this block is longer, not skipped.
Then
The primary lift. Squat, hinge, press or pull, loaded for the day. Rest times are written. We would rather complete the sets at the planned load than add a fifth set because the clock still has minutes. Technique notes go into the app the same hour.
Week one
Accessories that support the primary without repeating it. Single-leg work, an upper-back pattern, a trunk exercise that you can still breathe through. These change more often than the primary. They are not a circuit of everything in the room.
Week four
A conditioning finisher only if the week can take it. In humid months this is often a short rower or air-bike piece with a cap on density, not a sprint. If sleep has been poor, we drop the finisher and spend the minutes on cool-down and a note for the next session.
Ongoing
Cool-down: easy range work, a walk if the session was heavy, and a spoken recap of what the next visit will keep or change. You should leave knowing the next primary and whether anything from a clinician needs to stay in the warm-up.
Programming
How the programme is written and how often it changes
After the screen we write a four-week block. The primary pattern for each day is named in week one. Volume usually rises before intensity. A deload is planned, not improvised after you feel wrecked. We change an exercise when the position is not improving, when a clinician adds a constraint, or when your week in River Valley simply cannot carry the original shape — travel, a closing, a week of late dinners. We do not change the whole sheet every visit because novelty is not a method.
You receive the week in the studio app and as a short written note. If you film a lift between sessions, we will look at it once in the next hour, not as an unbounded video service. Between blocks we repeat the limited parts of the screen and decide whether to add a session, hold the line, or move a pattern into a group class so the 1:1 hour can be spent on the thing that still needs eyes.
Diary
Hours, changes and the twelve-hour rule
Personal training runs across the studio’s opening hours: Monday to Friday 06:00–22:00, Saturday 07:00–19:00, Sunday 08:00–17:00. We hold a regular slot when we can. To change or cancel a session, give us at least twelve hours. Inside twelve hours the session is counted as used, unless we can fill the hour from the wait list — in which case we move yours without charging the pack. Same-day illness is treated as a conversation, not a loophole; if you are unwell, stay home and write to [email protected]. We will not ask you to train through a fever because a pack is ticking.
If we have to move a session because a coach is unwell, we offer another hour in the same week or we add the session back to your pack. You will not arrive to a locked door without a message.
Two people
The 2:1 format
Partner training is a shared hour, priced per pair. Both people need a screen. Loads stay individual. The pair should be close enough that rest times match; if the screen says otherwise, we will recommend two 1:1 slots instead of a polite but useless 2:1. If one partner cannot attend, the other may keep the hour as a 1:1 at the 1:1 rate, or you may both move the session under the twelve-hour rule. We do not add a third person to the rack.
In the pack
What a package includes
- The coached hour on the floor
- The week written in the studio app after each visit
- A short written plan you can read on your telephone
- One technique review from a video you send between sessions, looked at in the next hour
- Notes from a physiotherapist or doctor copied onto the sheet when you provide them
Packs do not include supplements, blood tests or a meal plan from a dietitian. Nutrition coaching is a separate month if you want it, at the training-package rate of S$140.
Rates
Price guides
| Item | Rate | Validity |
|---|---|---|
| Single 1:1 session | S$95 | — |
| 10-pack | S$880 | 6 months |
| 20-pack | S$1,660 | 12 months |
| Partner session (per pair) | S$130 | — |
| Partner 10-pack | S$1,220 | 6 months |
Prices are in Singapore dollars and may be updated; the rate confirmed at booking is the rate you pay. Full freeze, cancellation and payment notes sit on the pricing page.
Questions
Four short answers
Do I need to be fit before I book 1:1?
No. The screen is the start. We will load what you can repeat. First-timers and people returning after years away are a large part of the diary. If a clinician has limited you, bring the note.
Can I mix 1:1 with group classes?
Yes. Many plans use one 1:1 and one small-group slot. We write both on the same week so the group hour does not copy the primary you already did. Class bookings still follow the six-hour cancel rule.
What if I travel for work?
Tell us the dates. We can freeze a pack for medical reasons up to four weeks a year; work travel is usually handled by moving sessions rather than freezing. A simple session you can do in a hotel gym can be written for the trip so the block does not fall over.
Is there a lock-in?
No. Packs have a validity window. There is no rolling contract and no exit fee. Unused sessions inside a freeze follow the freeze rules on the pricing page.
Book the first hour
Start with a movement screen. We reply within one working day from [email protected] and name two or three times at Great World.