Trainyourbestself
+65 6276 3914

The first assessment

Ninety minutes that decide everything else.

Arrival

A short note, ordinary clothes, an ordinary meal.

Before you arrive

After you book, we send a short questionnaire by email. It asks what you have trained, what still bothers you, and what a useful next three months would look like. You do not need to list current medicines. If a doctor or physiotherapist has named movements or loads to avoid, write those in plainly.

Wear what you would wear to walk and squat in: flat shoes you can take off, clothing that lets the knee and hip move. Eat as you usually would two to three hours before. There is no need to arrive fasted, and there is no need to arrive full.

Please come ten minutes early so the hour on the floor is not spent on the lift and the locker. If you are running late, a text or a call to +65 6276 3914 is enough.

Assessment

Four parts, one room.

The ninety minutes, part by part

  1. 0–20 min conversation

    We start sitting down. Training history, injuries, the shape of the working week, sleep, and travel. We are listening for the plan that already failed and for the days that will fail again if we ignore them. This is also when we agree what success would look like in ordinary life, not on a leaderboard.

  2. 20–45 min movement screen

    Squat, hinge, press, pull, a short walk, and standing on one leg. We watch range, tempo, and where you hesitate. We are not scoring you against a chart. We are looking for the pattern that should set the first week’s limits.

  3. 45–70 min loaded testing

    A technical load on a press and a pull, plus a simple endurance piece on the rower or a carry, chosen for the person in the room. Someone returning from a long gap is not asked for a heavy single. Someone who already trains hard is not given a beginner circuit for the sake of ritual.

  4. 70–90 min the plan on paper

    We sit again and write. You leave with a two-page note, a first week of sessions, and a direct answer to whether regular coaching is useful for you at all. If the honest next step is a physiotherapist, that goes on the page as well.

Measures

A few numbers, not a full laboratory.

What we measure

Squat and hinge
Comfortable range and control, not depth for its own sake.
Single-leg
Balance and control on one foot, including a short step-down if it is appropriate.
Press and pull
A technical working load, recorded as the weight you can move well, not a maximum.
Carry or plank
A farmer carry or a plank hold, chosen for the joints in front of us.
Rower
A short, easy pace piece if endurance is relevant. We are not testing a race time.
Girths
Only if you ask. Written as numbers, never used as leverage.

Takeaway

Pages you keep, including the option to stop.

Quiet room for the conversation
The first twenty minutes are a conversation, not a workout.

What you leave with

A written note of about two pages: what we saw, what we would change first, and two or three ways to continue. A first-week plan you can do in the studio or, if it fits, in a condo gym. A short list of questions for a physiotherapist if one is needed.

You also leave with a plain answer to whether regular sessions are useful. For some people the useful work is a month of written programming and a later review. For some it is weekly coaching. For some it is a referral and a pause. That answer is part of the fee.

Hand weights used in a session
Loaded testing uses a technical weight, not a maximum.

Limits

What the hour is not.

What we do not do

We do not diagnose. We do not prescribe supplements. We do not use body-fat percentages as a lever. We do not sell a membership in the last ten minutes. If you want a package, you will not find one on the form or in the room.

We also do not pretend that ninety minutes replace a doctor or a physiotherapist. Site content, including this page, is general fitness information.

Visit

Outram Park, then the ninth floor.

Getting here

The studio is at 315 Outram Road, #09-04, Tan Boon Liat Building, Singapore 169074. Outram Park MRT (East–West, North–East and Thomson–East Coast lines) is about a five-minute walk. Take the lift to the ninth floor.

Paid parking is available in the building. Arrive ten minutes early so shoes, water and the questionnaire are settled before the hour starts. Monday to Friday we are here 06:30–20:30, Saturday 08:00–14:00. Sunday is closed.

Book the ninety minutes

Write a sentence or two about what you want to change. We reply within one working day with the next available assessment times.

Book a first assessment