So you’ve just binged the entirety of the cultural phenomenon that is Physical Asia, and after swiping past your friends’ recent HYROX hijinks on Instagram, you steel yourself to start hitting the gym. Of course, who wouldn’t want in a bangin’ bod worthy of flaunting on Bali’s busiest beaches, but alas, the first step is always the hardest.
From finding an affordable gym near you to knowing how to perform exercises without injuring yourself, it can be daunting to set foot into one if you’ve never once gripped a set of dumbbells. For some much-needed Amottivation, we’ve prepared this guide to going to the gym in Singapore that even complete beginners can follow, to start chiselling out those perfect abs.
Before you can start pumping iron, you’ll first need to decide on which gym you’ll be working out at. This will boil down to 2 main factors: the proximity of the gym to where you live or work, and the cost of the gym membership.
As someone who has been trying to consistently hit the gym for half a year now, I recommend shelling out just a bit more money to get a membership at one that’s as convenient as possible to access. Long travel times are a total motivation killer, so if possible, try to sign up for a gym that’s within walking distance, or at most just a short bus ride away from home or the office.
The ActiveSG gym in Toa Payoh.
Image credit: ActiveSG
As for gym membership fees, most commercial gyms like those run by big chains like Anytime Fitness and 24/7 Fitness in Singapore charge around $80 to $100 per month for access to their facilities. You can also opt for more budget-friendly ones such as the ActiveSG gyms if you don’t mind working out at a more crowded spot.
Apart from your run-of-the-mill gyms where it’s basically OTOT when it comes to pumping out those reps, there are other options such as CrossFit and HIIT gyms to consider too. They operate a little differently, as they conduct structured workout sessions led by trained instructors; plus, you’ll get to sweat it out with other gym goers for an extra sense of camaraderie.
Classes provided by gyms like BFT and F45 Training float around $40 for drop-in sessions, although some of them also have class packages and monthly memberships to make working out with them a little more affordable.
It’s also a good idea to go for trial sessions at your potential gym to see if its amenities are to your liking.
Image credit: Anytime Fitness
Do check if there are any miscellaneous payments such as signing-up, card, or pre-payment fees when calculating membership fees. Also, keep a keen eye out for any promos that can shave a hefty amount off your fees. For instance, Anytime Fitness usually slashes their prices for sign-ups at a newly-opened outlet, while BFT has cheaper class packages for first-timers.
Here’s a quick breakdown of some of the gyms available on the Little Red Dot. We’ve narrowed it down to the most popular chains with the most outlets so you’ll most likely be able to find one that’s convenient for you:
| Gym | Type of gym | Number of outlets in SG | Cost |
| Anytime Fitness | Traditional gym | 146 | ~$80-$100/month, enquire with gym |
| 24/7 Fitness | 23 | From $98/month | |
| Fitness First | 15 | From $200/month, enquire with gym | |
| ActiveSG | 28 | $2.50/entry | |
| BFT | HIIT gym | 47 | ~$40/class, enquire with gym |
| F45 Training | 16 |
When chasing the gains, enlisting the help of a personal trainer, or PT for short, is entirely up to you. Although they’re not absolutely necessary, training under the guidance of one, especially if you’ve no clue on what to do at the gym, can start you off with a solid foundation to build upon for when you’re gymming on your own in the future.
The most important aspect of any exercise is your form while performing any movement in the gym. Having a PT to show you the right posture and body positions to adopt while working out can not only prevent any long-term injuries, but also ensure you’re targeting the correct muscle groups during each exercise.
Nutrition also plays a huge role in sculpting your dream body.
Image credit: Eatbook
Most PTs will also sort out a customised workout plan that is tailored to your lifestyle and fitness goals. Perhaps you’re an athlete recovering from a bad injury, or a bride-to-be looking to get in shape for your big day; consulting a PT can work wonders for you. Some of them can even lend their expertise beyond the gym, in areas like nutrition and post-workout recovery.
If you’re not attending guided classes like those conducted at CrossFit and HIIT gyms, check in with your fitness centre if they provide personal training services.
For instance, 24/7 Fitness offers personal training sessions starting at $105/session. Anytime Fitness also conducts them, and certain outlets have a 3-session package that’s perfect for beginners, where you’ll be shown the ropes to your fitness journey. If not, Carousell is also a decent place to get paired with one, with prices averaging around $60 to $100/session; be sure to check out their profile reviews left by previous clients to see if they’re the right fit for you.
Nothing like waltzing into an empty gym to clock in your workout.
On the flipside, you can most definitely also make gains in the gym when heading in solo. PT sessions can get a tad pricey after all, and working out by your lonesome self can be therapeutic for some. In fact, I’ve mostly been going to the gym on my own for the past 6 months, and I started from ground zero in terms of lifting as well.
Thankfully, we live in modern times where picking up new skills has been made so easy due to the advent of the Internet, and learning how to work out properly is no different. You’ve got a huge library of gym-related how-tos at your fingertips on platforms like Instagram, TikTok, and YouTube, to educate yourself on proper form and technique for certain exercises.
Some content creators that I have learnt a thing or two from include Jeff Nippard, a science-based bodybuilder who backs up his videos with findings from research papers and studies. For practical tips delivered with a pinch of tough love, Jacob Oestricher gets down to brass tacks really well, and Tyler Pathradecha’s form correction videos have been invaluable.
For girls looking for some fitspo, Jessica Bickling has bite-sized meal prep videos to help you eat clean and easy-to-follow gym routines. Meanwhile, Raahavy Rasaiya has great tips especially for body weight exercises, and Whitney Simmons’ mic’ed up workout sessions are informative, made extra entertaining with her hilarious quips.
When working out alone, you might want to consider getting your reps on video too; not for posting on your socials for thirst-trapping purposes, but to review your form after your workout. If you don’t mind, you can post it on gym-centric forums like r/formcheck or r/SingaporeFitness on Reddit to get advice from others who have more gym experience under their belt.
Of course, you’ll still want to make sure you’re working out safely by yourself in the gym. When going heavy, don’t be shy to ask for a spot to bail you out if you fail a lift. In the same vein, know your limits and listen to your body when it’s time to call it quits for the day; sure, training hard is important, but there’s always another day to hit the weights when you’re not feeling well.
As far as workout frequency goes, it really depends on your lifestyle and commitments. If you’re an adult who works a typical 9-5 like myself, you’re mostly relegated to hitting the gym before or after work. However, if you’ve got other responsibilities such as picking up the kids from school or rushing home to prepare dinner, weekends might be the best time for you to get a workout in.
Deciding on a workout split can also make it much easier to plan for gym sessions. A workout split is essentially a training program that spreads your workouts across different days, with each day focusing on your body’s various muscle groups. This allows for your muscles to recover properly after each workout, and to prevent overtraining and injury.
If you’re already lost, here are some popular workout splits to consider:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Push (Chest, shoulders, triceps) | Pull (Back & biceps) | Legs & abs (Quads, hamstrings, calves) | Push (Chest, shoulders, triceps) | Pull (Back & biceps) | Legs & abs (Quads, hamstrings, calves) | Rest |
Pros:
Cons:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Upper (Chest, shoulders, biceps, triceps, upper back) | Lower (Quads, hamstrings, calves, abs, lower back) | Rest | Upper (Chest, shoulders, biceps, triceps, upper back) | Lower (Quads, hamstrings, calves, abs, lower back) | Rest | Rest |
Pros:
Cons:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Full body | Rest | Full body | Rest | Full body | Rest | Rest |
Pros:
Cons:
In short, no, you don’t have to take any additional supplements in order to build muscle or lose weight in the gym. Nutrition is indeed of utmost importance when you’re chasing the gains, but you can get your daily recommended amount of calories, protein, and other healthy minerals and vitamins solely through eating whole foods.
Supplements such as protein powder are, well, a great supplement to your workouts, and they help you meet your daily nutritional intake more easily. Some of them also provide you with an energy boost during your gym sessions, allowing you to push yourself harder when hammering out those reps, which can lead to more muscle growth.
As with taking any type of health supplement, you’ll want to do your due diligence before gulping them down willy-nilly. Check out product reviews, and look up some of the ingredients listed on the supplement’s nutritional label. Here are some of the most commonly used supplements that you can buy in Singapore:
| Type of supplement | What it does |
| Whey protein | Helps meet your daily protein intake to build and repair muscle after exercise |
| Pre-workout | Boost focus, energy & strength during your workouts |
| Creatine | Increases energy production during workouts and hastens muscle recovery |
You don’t really need to bring along any additional equipment other than comfy workout clothes, a towel for hygiene purposes, and a water bottle when heading to the gym. However, there are a couple of miscellaneous things you can buy to make sure you’re getting the most out of your workouts, which include:
| What to buy | What it’s used for | Price |
| Blender bottle | Helps dissolve & mix powder-based supplements more easily | $17.65 |
| Lifting straps | Helps you lift heavier weights without being limited by your grip strength | $18.49 |
| Gym cuffs | Attaches to cable machines to better target muscles for certain exercises like lateral cable raises | $25.10 |
| Lifting belt | Provides core stability, supports the spine, and reduces lower back stress during heavy lifts | $55.54 |
| Dip belt | Allows you to attach weighted plates to make exercises like pull-ups & dips more challenging | $38.47 |
| Workout gloves | Provides better grip & prevents blisters & calluses caused by friction | $21.31 |
We get it, going to the gym as a complete newbie is intimidating, but everyone has to begin from somewhere. With this guide, hopefully you won’t be too blur when you step into the gym for the first time, and perhaps signing up for the next edition of HYROX won’t seem like a pipe dream anymore.
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Cover image adapted from: FITLUC
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