Restorative Strength · the 12-week programme · Outram Park
Strength that fixes what sitting broke
Twelve weeks, twice a week, built around what your body currently tolerates. With numbers to show for it.
Four steps: Baseline, Align, Strengthen, Extend. How it works.
In twelve weeks:
- The four lifts, learned properly
- A plan built around what your body tolerates
- Your numbers at weeks 0, 6 and 12
The 12-week programme: S$120 a session.
01 · Is this you?
Do you want to move well and look good, but find yourself stuck with…
- A back, neck or hips that ache after a day at the desk
- Weight that has crept up since your twenties and won't shift with cardio alone
- Gym visits that start and stop: a class here, a package there, nothing that stuck
- Machines and the treadmill only, because the free-weight area feels like someone else's room
- No idea if you're doing it right, or whether it's even safe
- Low energy by mid-afternoon, and sleep that doesn't fix it
If that's a yes to one or more, Restorative Strength is built for you.
Usually not your fault. Most plans don't survive a real working week, and nobody showed you the lifts.
Book my free 20-minute call02 · Your first session
Your first session here
The free-weight area feels like someone else's room. Here's how the first hour actually goes.
- I ask before any hands-on cue. Every time.
- Film your own sets whenever you want.
- First sessions off-peak, in the quiet corner.
- Same slot, same place, every week.
- If you'd rather train with a woman, say so on the call.
Construct Fitness, 325 New Bridge Road #03-00. Two minutes from Outram Park MRT, Exit 4. Before day one I'll message you the way in: the door, the lift, where we'll stand.
03 · Book
Book my free 20-minute call
- Where Construct Fitness, 325 New Bridge Road #03-00. Outram Park MRT, Exit 4.
- When 8am–9pm. Two fixed slots a week.
- Places I take a maximum of 10 clients. If I'm full, I'll tell you when the next slot opens.
S$120 a session
The 12-week programme: 24 sessions, twice a week.
On WhatsApp. I reply within the hour, 8am–9pm. Prefer to talk? +65 8389 0446.
or leave your number and I'll message you first
Got it.
I'll message you on WhatsApp within the hour, 8am–9pm.
Outside those hours, after 8am. Or open WhatsApp now.
04 · The method
How Restorative Strength works
A brief look at how your plan gets built. Four steps, twelve weeks: your BASE.
B/ Baseline
Sixty minutes, free. How you move, your body composition, your strength. One page, yours to keep.
A/ Align
Posture and the four lifts, from an empty bar. Nothing is loaded until the movement is clean.
S/ Strengthen
Loads go up when the reps are clean, not on a schedule. That's where the muscle comes from.
E/ Extend
Week 12 against your Baseline: strength, body composition, how you move. Then it carries on, in the gym and out of it.
05 · Why it works
Restorative Strength. Move well while looking good.
Build the body. Protect the joints. Measure both.
Build
- Muscle where it changes a silhouette: back, shoulders, glutes, legs
- Body composition at your Baseline and week 12, measured, not guessed
- The daily five for the food side
Both
- Strong to look at, strong to use
- Progress you can see every four weeks
- Strength that carries out of the gym
Protect
- Posture that holds at a desk
- Joints loaded only when the movement is clean
- A hinge and a squat you can trust for life
Strength is the one thing that keeps paying.
Twenty minutes, not a pitch. If I'm the wrong fit, I'll say so.
Book my free 20-minute call06 · What you've been told
Five things you've heard, and what I'd say
"Stick to the machines until you know what you're doing."
Machines are fine. But nobody learns a squat on one. Week one is an empty bar, with me next to it.
"Just do more cardio."
Cardio is good for you. It isn't strength. Two coached lifting sessions a week is enough to get stronger; the WHO's activity guidelines ask adults for muscle-strengthening work on two or more days a week.
"Lifting makes you bulky."
At this dose, strength comes before size. Shape comes from muscle in the right places and from the food side, which the daily five tracks.
"No pain, no gain."
Soreness isn't the goal and neither is failure. Weights go up when the reps are clean, and we stop short of grinding.
"Stretch more, eat less, train harder."
If that worked you wouldn't be here. First we find out where you are, then we change one thing at a time and measure it.
Words you'll hear: the four lifts (squat, hinge, press, row) · hinge (bending at the hips, back flat) · clean reps (the movement looks the same on the last rep as the first) · RPE (how hard a set felt, out of ten) · the daily five (weight, a meal photo, sleep, energy, five minutes).
07 · What you get
What you'll take away
The four lifts
Squat, hinge, press, row. Learned properly.
Movement quality
How you move, screened at your Baseline and checked again at weeks 6 and 12.
Your numbers
Strength, body composition, how you move. Weeks 0, 6 and 12. One page each time.
The plan, in the app
Me on the other end. It keeps going past week twelve.
The daily five
Five minutes a day: weigh in, photo a meal, log your sleep and energy. In the app, so the plan changes on what actually happened, not on what the calendar says.
08 · The first sixty minutes
What you get in the first sixty minutes
Free, before you decide anything.
Your Baseline
One page, written while you're in the room. How you move, your body composition, your strength. Yours to keep either way.
The assessment, start to finish
Sixty minutes on camera, nothing cut out.
09 · Your trainer
My background
Fred
NSCA-CPT · CPR/AED · Sport Singapore NREP
- One gym, one fixed slot, one coach
- NSCA-certified: I wanted to know why things work, not just that they do
- I built the app my clients train on
10 · Questions
What people ask first
I've never touched a barbell.
Week one is an empty bar. Nothing is loaded until the movement is clean.
I sit all day and my back is stiff. Is lifting a good idea?
That's what the Baseline is for. We screen how you move first, load only what's clean, and if anything hurts we stop and refer you to a physio.
Everyone will be watching me.
Almost nobody is. First sessions off-peak, in the quiet corner. You'll know where you'll stand before you arrive.
I'd rather not be corrected hands-on.
Then I won't be. I ask before any hands-on cue, every time, and you can say no. You can film your own sets. If you'd rather train with a woman, say so on the call.
Won't lifting make me bulky?
At this dose, strength comes before size. Shape comes from muscle in the right places and from the food side. Twelve weeks makes you stronger and steadier.
What does it cost?
The 12-week programme is S$120 a session: 24 sessions, twice a week, at Construct Fitness, Outram Park.
11 · Book
Twenty minutes, not a pitch
- You message me. I reply within the hour, 8am–9pm.
- Free 20-minute call. If I'm the wrong fit, I'll say so.
- Free 60-minute Baseline. The page is yours either way.
The 12-week programme: S$120 a session.
Construct Fitness, 325 New Bridge Road #03-00 · Outram Park MRT Exit 4 · Fred, NSCA-CPT.