Personal training for women
We teach women how to lift weights to build strong bones, manage menopause symptoms, and prevent injury. You won’t get bulky. You will get strong, lean, and physically capable.
Stop training for short-term weight loss. Start training for long-term health.
Most women’s personal training focuses on "toning" and high-intensity cardio. This approach often fails women over 40. At The PIT, we focus on the three medical metrics that determine your longevity: Muscle Mass, Bone Mineral Density, and Metabolic Health.
Women’s Strength Training Program in Singapore.
Our Strength Training Protocol for Women
We customise your programme based on your specific health goals and physical limitations.
1. Compound Lifting for Lean Muscle
You must squat, deadlift, and press. These movements engage the most muscle mass for maximum metabolic effect.
2. Correcting Posture and Back Pain
Modern life and motherhood often lead to poor posture and chronic aches.
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 biomechanical changes a woman's boy goes through.
Endorsed by Medical Professionals
Our strength protocols are medically sound. 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.
Stephanie Lee
The Problem: Stephanie joined us to combat diabetes and high cholesterol. She felt fragile and weak.
The Solution: We used progressive strength training to improve her insulin sensitivity.
The Outcome: Stephanie now deadlifts 70kg (her own body weight). She has successfully managed her health markers through exercise.
Reversing Diabetes & High Cholesterol
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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Absolutely. Strength training is the single best thing you can do for bone density and metabolic health during this stage. It helps manage weight, improves mood, and combats muscle loss, helping you feel in control of your body again.
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Strength training is actually one of the safest forms of exercise when done correctly. In fact, it prevents injuries by strengthening your joints and correcting posture. Our Personal Trainers supervise your form to ensure you are safe every step of the way
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This is the number one fear we hear, but the reality is very different. Strength training is what gives you that lean, firm, and "toned" look. You generally need significantly higher testosterone levels to build massive, bulky muscles. Our female clients drop dress sizes and get smaller waists, they don't turn into bodybuilders.
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You don’t need to be fit to join; you join to get fit. Many of our clients start with zero experience and haven't exercised in years. We tailor the program to your current starting point, whether you are 25 or 65.