Personal training for women in singapore
The PIT teaches women how to lift weights to build strong bones, manage menopause symptoms, and prevent injury.
Don’t worry about getting bulky. Instead, you’re GUARANTEED to get strong, lean and independent for the rest of your years.
Honestly, aiming for short-term weight loss is what wrecks your progress. Unfortunately, this is what women tend to believe works most effectively as social media and society always tell us that “faster is always better”.
Most women seeking Personal Training in Singapore focus on "toning" or high-intensity cardio to achieve their physique goals.
This approach 100% fails women over 40. At The PIT Personal Training, we focus on three key health markers that enable you to achieve weight loss (fat loss) sustainably over the long run.
- Muscle Mass
- Bone Mineral Density
- Metabolic Health
Strength Training improves these health markers and in turn, they determine the trajectory of your fat loss. If Muscle Mass and Bone Mineral Density improves, great. You’re body will be primed to lift more weight than previously which ties with your fat loss goals. Metabolic health improves? You burn more calories at rest than before.
Strength training for women in singapore
At The PIT we always preach for programmes centred around YOU. This means that your programme shouldn't be a generic piece of programming pulled from ChatGPT or Claude. It takes real skill and expertise from real Personal Trainers (such as ourselves) to tailor a programme around your physical needs, movement patterns, lifestyle requirements etcetera.
1. Compound Lifting for Lean Muscle
You are highly recommended to perform compound lifts. This means Squatting, Deadlifting and Bench Pressing.
2. Correcting Posture and Back Pain
In Singapore it's no doubt we work long hours and as mothers, it's extremely difficult to spot when your back problems are exacerbated.
“it’s a place where i can just get comfortable for a newbie like me”
Perhaps like yourself, Katherine had ZERO strength training knowledge.
Now that she’s in her mid-40s, she realises that she needs strength training to maintain her quality of life. We work closely with her to ensure she doesn’t get injured from performing the compound lifts by ensuring proper technique with slow yet sustainable programming.
If you thought strength training had to be exhaustive and super tiring, with loads of heavy weight each week for it to be “effective” and that scares you from starting, think again!
Certified Pre/post natal Coaching
Our Pre/Post Natal Coaching Program is led by Irving Henson, a certified Pre/Post-Natal Personal Trainer. He has the technical expertise to manage the changes a woman's body goes through.
Endorsed by Medical Professionals
We are the training ground for medical experts like Gynaecologist Dr. Julinda Lee. She advocates for heavy resistance training as a necessary requirement for women's health. She emphasises that resistance training isn’t just about weight loss, but for strength too! That’s what really keeps you going for the years to come.
“Exercise really is about getting stronger.. Many Women tend to be about weight loss”
You can check out her testimonial video (among other doctors who train at our gym) here.
how we help female clients with medical conditions
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from diabetes to lifting 70kgs
I started out as 'Little Cricket'. I needed work on my cholesterol and diabetes. Irving assured me with his 'Little Cricket' speech – 'Slowly lah. You will get there.' Today, I can deadlift my body weight of 70kg. Irving is like a big brother; under his menacing exterior is a man with deep integrity.
- Stephanie Lee
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stiff joints to silver medal
"When I started, I wasn't able to squat to parallel and the weights I used were light. After training with 'Ving', I was able to make great progress in all areas. So much so that I competed in the Singapore Powerlifting Open and bagged a silver medal."
-Alison Forrow
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doctors said to never run again
Even the doctor told me that I will never be able to run or do knee-bending exercises due to a permanent injury. Today, I am glad and proud to be able to squat and deadlift without any knee pain at all.
- Zana
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blood was leaking backwards!
"Since I was diagnosed with Mitral Valve Prolapse and Hyperthyroid, I realized I had to change the way I train. Irving was patient in getting me to focus on my goal: to get stronger. Now I can say: Thyroid Schmyroid! I couldn't be happier with my progress."
- Jacqueline Goh
hear from our ladies
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![Female client smiling with confidence after mastering a new weightlifting technique safely.]()
★★★★★
“ I started going to PIT 2 years ago. The first impression was kind of intimidating when you see members working with huge weights. Initially I thought, would this be meant for men? However, by the end of the first class I had a totally different mindset. The lady members are strong and the trainers are approachable (though they look very tough or some people perceive as fierce haha). It is a very good training ground to build up strength. The trainers will make sure you have a good foundation before proceeding to next level. They constantly check technique, and allow you to make the most out of your training safely.”
- Karen -
![Client enjoying the post-workout endorphin boost after a strength session at Devonshire Road.]()
★★★★★
“What started off as simply joining a new gym quickly turned into an activity that I look forward to 3x a week with friends. When I compare The PIT to other gyms, the trainers here are constantly checking my form, giving me personalised attention and motivating me to improve. When I go to other gym classes, no one knows my name or cares if I am doing the exercises properly. This is the PIT difference.”
- Jesse -
![A welcoming, judgement-free gym zone where women can train comfortably without feeling watched or critiqued.]()
★★★★★
"I've been training at The PIT a little over 3 years now. Without a doubt it's the best training facility I've found in Singapore. The personal training staff are super professional and the Personal Trainers have been a great mentor/guide for me. Honestly looking back I don't know how I ended training in powerlifting. The reason why I keep coming back to train is because it makes me mentally and physically stronger. I'm lucky and blessed that I turned my hobby into a career and now I'm a certified personal trainer."
- Tanya -
![Woman smiling during her workout, showcasing that strength training can be enjoyable and sustainable for long-term health.]()
★★★★★
"Don't be intimidated by the appearance of the gym because it's a place with a heart of gold where everyone comes together to train towards a common goal - to be better than who they were yesterday."
- Samantha -
![A body-positive training environment where women focus on what their bodies can do rather than just how they look.]()
★★★★★
“The Pit has given me a consistent quality of training programs based off my extensive list of injuries and helped me beat what doctors said I couldn't do. The Personal Trainers make workout days fun and motivating.”
- Kimie -
![A welcoming environment for fitness beginners in Orchard, focusing on progress and fun rather than perfection]()
★★★★★
"The PIT is my happy place. The fellow students, Ving and the other trainers are my family. And it is where I make things once thought impossible become possible."
- Dina -
![Resistance training program for women over 50 to manage menopausal symptoms and maintain muscle mass]()
★★★★★
“Going to The Pit was probably the best decision I made in 2017. At my age, health is everything. I had weak back and bad knees and age was catching up on me. After training with The PIT, I have a much stronger back and knees. I have functional strength to go about my day to day chores and still stay healthy. I am glad I chose to train in The Pit. It's more than a gym to me, it's a lifestyle.”
- Yen Ping
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![A happy female client feeling comfortable and confident during a personal training session at The PIT, a non-intimidating private Personal Training gym.]()
★★★★★
“Getting fit is the goal. Two years on down the road, I’ve gotten fitter and achieved what I thought was impossible. Growth is addictive. At The PIT, we all grow together. That’s the fun part. The energy here is everything. Learning how to do it well and doing it right.“
- Sharnon -
![Women encouraging each other at The PIT Personal Training, fostering a positive and inclusive strength training community]()
★★★★★
“Why do I keep coming back for more? Honestly, when I first started 18 months ago, I was so nervous. I had never lifted anything before and the equipment seemed so scary. But right from the first day everyone helped me and made me feel that it’s ok to be a complete beginner. So I come back and back and back because of the amazing Trainers (esp Nifal) and the fantastic people who train here. Thanks guys.”
- Tina
FAQs
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Strength training directly counteracts the drop in estrogen during perimenopause and menopause by stimulating bone mineral density and preserving lean muscle mass. At The PIT, our progressive resistance training protocols improve insulin sensitivity, regulate body composition, and reduce osteopenia risks.
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Yes. Supervised resistance training has lower injury rates than running or group fitness classes. At The PIT, coaches assess joint mobility before introducing load. We prescribe controlled compound movements (squats, hinges, presses) to increase connective tissue tensile strength, stabilize joints, and eliminate chronic lower-back and knee pain.
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No. Women possess significantly lower baseline testosterone levels than men, preventing rapid hypertrophy. Lifting compound weights (squats, deadlifts, presses) creates a firm, dense physique and increases resting metabolic rate without adding unwanted bulk.
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Yes. All client programmes begin with a baseline movement assessment evaluating flexibility, balance, and motor control. Sessions do not involve exhausting cardio circuits; workouts prioritise fundamental movement patterns using bodyweight or light resistance, progressively scaling the load only as movement competency, balance, and tissue capacity improve.