Undo the working week.
For people who sit down at nine and stand up at seven. We're located at KADA by Maxwell MRT, so a session can easily fit in a lunch break.
Where you're probably starting from
Stiff by Wednesday
Neck, shoulders and lower back that tighten as the week goes on and loosen slightly over the weekend, then start again on Monday.
No time, genuinely
Long days, an unpredictable calendar, and a meeting that regularly eats the hour you set aside. That's a scheduling problem before it's a motivation problem, and it's treated as one.
Fit once
You used to train properly. Then work happened, and starting again from a lower level than you remember is its own obstacle.
Why stretching doesn't sort it out
Because sitting for nine hours isn't undone by stretching for five minutes. The stiffness is a symptom; the cause is that nothing has loaded those positions in months. A stretch borrows twenty minutes of relief from a body that hasn't been asked to hold anything, which is why the relief never lasts past the next afternoon at a desk.
The other problem is the calendar. Most people in this part of town don't fail to train because they lack discipline. They fail because their plan needs three uninterrupted evenings a week and their job doesn't reliably provide one.
A plan that only works in a good week is a plan that stops in October.
How the programme works around a job
Sessions that fit the day.
Before work, at lunch, or straight after. We're open Monday to Friday 7am–9pm, and Saturday and Sunday 9am–1pm, and close enough to most CBD offices that a lunchtime session is a real option rather than a theoretical one.
Mobility with strength, not instead of it.
We build range and then load it, so the position holds under something. Range you can't control tends not to survive contact with a desk.
Target what desk work actually does.
Hips that have been folded all day, a mid-back that's stopped rotating, shoulders that only ever work in front of you. The programme is built around those, not around a generic template.
Massage where it helps.
Useful alongside training for the weeks when things are tight, and not a substitute for it.
The weeks when work wins
You drop to the minimum version, which is written for you at the start rather than improvised once you're already behind. It's the part of the programme that keeps the rest of it alive:
One session instead of two.
Kept, not cancelled. The habit surviving a bad month matters more than the training done in a good one.
A ten-minute version of your programme.
Two or three movements that hold the ground you've gained, doable in a corner of the office or at home.
A resumption plan.
Where to pick up when the quarter ends, so you're not starting from the beginning for the fourth time.
The first month
Week 1.
Before anything about training, we ask about your day — hours at a desk, screen setup, commute, what your calendar genuinely allows. Then we look at how you move and agree a realistic weekly shape.
Weeks 2–3.
Sessions settle into their slot. The early work is usually hips, mid-back and shoulders, plus the beginnings of proper strength work, and we find out which slot in the week actually survives contact with your job.
Week 4.
A review. What's changed, what hasn't, and whether the schedule needs rearranging — most people move their session time once in the first month, and the ones who do tend to still be training six months later.
The services this runs through
Personal training delivers the programme: SGD 180 a session, SGD 1,860 for twelve, SGD 3,600 for twenty-four. Sports massage handles the tight weeks. And if something crosses from stiff into painful, physiotherapy is on the same floor, which usually means it gets looked at in days rather than being carried around for a quarter.
When to book physiotherapy instead
If you have pain that has not been assessed — particularly neck or back pain with pins and needles, numbness or pain running down an arm or leg — do not start here. Book physiotherapy instead, and train once someone has looked at it. This is also not the right purchase if what you are after is a stretching class or a mobility subscription: strength work is central to it, and if passive treatment on its own is what you want, sports massage is the more honest option.
FAQs
Yes, and a good number of people do. Sessions run an hour; a shorter version can be built if your lunch break is realistically forty minutes.
Yes.
Tell us the pattern and we'll write the travel weeks into the plan, using the minimum version above.
We don't treat posture as something to be corrected into one right position. What helps is being strong enough to hold a range of positions comfortably, and that's what the programme builds.
Two hours a week against forty-five spent sitting down.
Book your free 30-minute assessment — lunchtimes included — and we'll build the week around your calendar rather than the other way round. Short on time even for that? The 3-minute Healthspan Test is the fastest way to start.
