Programmes
Programmes built around one assessment
Every format on this page starts from the same sixty-minute movement screen. The screen decides whether you need 1:1 time, a partner slot, a small group or a quieter mobility hour — not a questionnaire you fill in at the desk.
Fit
How programmes fit together
A plan at Sggymlifestyle is assembled, not picked from a menu as if the items were unrelated. Most people hold a main format — 1:1, 2:1 or small-group strength — and add one supporting session: mobility, conditioning or a nutrition month. The screen tells us which combination the first four weeks can actually carry. If your week only has two honest slots, we write two slots. Adding a third class because it looks complete on a timetable is how people miss Thursday and then try to make it up on Saturday.
Corporate work and nutrition coaching can sit beside a studio plan or run on their own. A workplace block does not automatically enrol anyone in membership. A nutrition month does not replace a dietitian. When two formats share the week, the coach who writes the training sheet can see the check-in notes so the heavy day and the eating change are not stacked on the same exhausted evening.
If you are not sure which format to book, start with the movement screen. The first reply will name a format and a first hour. You can change that recommendation before week one. Nothing is locked as a rolling contract.
Personal Training
One-to-one coaching is the default when the screen shows a pattern that needs close eyes, when you are returning after a long break, or when your hours do not match the group timetable. Each session is sixty minutes: a warm-up that matches the screen, a primary lift, accessories chosen for the week, and a short finisher only if recovery allows. You leave with the next week written in the studio app. Personal training is not a private version of a group class; the session can change mid-block if sleep, travel or a desk week changes the picture. Bring indoor shoes and any brace you already use. Progressions run in four-week blocks. Loads move after positions look repeatable. Single sessions and packs are listed on the rates page.
Personal training details →Partner Training
Two people share a coach, a rack and a sixty-minute hour. The pair should be close enough in ability that rest times stay honest; we will say so on the screen if a 2:1 would slow one person down. Each partner still has their own loads and accessory list. The format suits couples, siblings and colleagues who already travel to River Valley on the same days. Cancellations follow the same twelve-hour rule as 1:1: 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. We do not run 3:1. Partner packs are priced per pair on the rates page.
Partner training details →Small-Group Strength
A coached strength hour with a hard cap of eight. You work a shared template — squat or hinge as the primary, a press or pull, then accessories — with individual loads and individual regressions. The room is quiet enough to hear a cue. This is the usual step after a few 1:1 sessions, or a first step if the screen shows you already own the main patterns. Bookings close at eight; we do not add a ninth mat. Cancel at least six hours ahead. Sessions last fifty-five minutes so the floor can reset. If you have never used a barbell, start in Barbell Foundations or 1:1 rather than jumping into this class on a heavy lower-body day. Monthly unlimited and ten-class packs sit on the rates page beside drop-in.
Group timetable →Conditioning Classes
Intervals on the rower, the air bike, the sled and mixed bodyweight patterns. The class is paced. We scale density in humid weeks before we ask anyone to push a heart rate that is only high because the room is wet. Early Bird Low-Impact sits on the same timetable for people who want work without jumping or heavy axial load. Class length is forty-five to fifty-five minutes. The cap is eight. This format suits people who already have a strength plan and need a second stimulus. We do not use conditioning as punishment for missed lifts. If you have a clinician’s limit on impact, tell us before the first class so we can put you on the low-impact hour rather than rewrite the class around one person in the moment.
Conditioning timetable →Barbell Foundations
A teaching class for squat, hinge, press and pull. Bars stay light until the positions repeat. If you have never touched a barbell, this is the room. If you have lifted for years with a pattern that keeps stalling, this is also the room. We use empty bars, dumbbells and landmine options so nobody is asked to load a position they cannot yet own. Blocks run six weeks, then we review whether you move into small-group strength, stay for another teaching block, or take a stretch of 1:1. Class length is fifty-five minutes and the cap is eight. Wear flat indoor shoes. You do not need to buy a belt or shoes before week one. The class is not a powerlifting peak and it is not a competition club.
Foundations timetable →Mobility & Recovery
Floor sessions of forty to fifty minutes: controlled articular rotations, breathing, light aerobic minutes and positions that the screen showed were limited. These hours exist so the heavy days remain possible. They are not a stretch class for its own sake and they are not physiotherapy. If you have a discharge note, we will follow the exercises your clinician named and keep our mobility work beside them, not instead of them. Desk-bound weeks in the CBD are the usual reason people keep a Wednesday mobility slot: the aim is that Friday’s lift is not spent undoing five days of sitting. Bring socks you can move in; shoes can come off on the mats. The cap is eight. If you only want this format, that is allowed — we still recommend a screen so we know which ranges to spend the hour on rather than running a generic flow.
Mobility timetable →Boxing Conditioning
Pad and bag work used as conditioning, not as a fight camp. The class teaches a small set of punches, simple footwork, and rounds that we can pace. There is no sparring. Headgear is not required because we do not put people in front of each other. Wraps are available at the desk. Class length is forty-five to fifty minutes and the cap is eight. This format suits people who want a conditioning day that is not another rowing interval. If you have a neck, shoulder or hand issue, tell us before you book; we can keep you on a lighter bag or move you to the low-impact hour. Indoor shoes and a bottle. We do not sell courses that promise a bout.
Boxing timetable →Nutrition & Habit Coaching
A month of coaching built around one change at a time. The start is a forty-five minute conversation about a usual Singapore week: hawker lunches, food-court dinners, late finishes, and what already works. You then get weekly check-ins, a shopping template, and a look at menus you already use. We do not hand you a list of banned foods. We do not diagnose or treat medical conditions and we do not manage clinical diets; for that we refer you to a doctor or an accredited dietitian. The coaching pairs with a training block when you have one. Remote check-ins are the default after the first meeting. The monthly rate drops if you already hold a training package.
Nutrition coaching →Corporate Wellness
Programmes for Singapore workplaces: a lunchtime class on site, a studio buy-out for a team, a six-week challenge, a desk-mobility workshop, or a one-off wellness day. We start with a scoping call, run a pilot session, then a six-week block if the pilot fits. The only report you receive is an anonymous summary of attendance and feedback. We do not collect personal medical data for that report. On site we need a clear 4×6 m floor, water and forty-five minutes. Logistics work along the CBD and River Valley. Rates start from S$600 per on-site session for up to twenty participants. A workplace block does not enrol staff in a personal membership unless they book that themselves.
Corporate programmes →Compare
Choosing between one-to-one and group
Use the table as an orientation, then let the screen decide. Prices are the published starting points in Singapore dollars; the rate confirmed at booking is the rate you pay.
| One-to-one | Small group | |
|---|---|---|
| Price guide | From S$95 per session; packs lower the average | Drop-in S$32; monthly unlimited S$238 |
| Coach attention | The hour is yours; the plan can change mid-session | Shared template, individual loads, cap of eight |
| Timetable flexibility | Hours booked around your week, twelve-hour change rule | Fixed class times; cancel six hours ahead |
| Best suited for | New lifters, returns after a break, awkward hours, rehab notes | People who already own the patterns and want a regular slot |
Limits
What we do not do
We do not run competition-level powerlifting peaking. If you need a meet cycle with attempts, you will be better served by a specialist lifting club; we will say so rather than pretend the room is that club. We do not offer clinical rehabilitation. After a physiotherapist has discharged you, we can train beside their recommendations. We do not diagnose pain, read scans, or replace that clinician. We do not sell supplements, protein tins or “stacks”. If a shop in Great World sells those things, that is not us. We also do not publish trainer biographies, client names or review scores. The work is described as the studio’s work.
Start with a screen
A trial is a movement screen plus a first coached hour. Write through the form, and we will answer within one working day with two or three times that fit the studio diary.