Remember that new year resolution you made just months ago, to be fitter and healthier? If you’re still at it, that’s amazing! However, if you’re like me, that short-lived motivation would have disappeared by the first month. Whether you’re keeping at it or wish to get back on track, why not add strength training into your routine?
What is Strength Training?

Strength training, also known as resistance training due to the resisting of forces by the muscles, can be used to describe a workout programme that involves a variety of exercises to improve your strength. An example is by incorporating weight training, either using dumbbells or one’s body weight, into your routine. Also, strength training focuses primarily on developing strength instead of building muscle mass.
The Differences Between Strength Training and Hypertrophy Training.
Although strength training (muscle strength building) and hypertrophy training (muscle mass building) are almost identical in terms of equipment and exercises, some key differences set them apart. These are the:
- Training volume
- Training intensity
- The rest period in between each set.
For hypertrophy training, you would typically:
- Increase the training volume by doing more reps and more sets
- Decrease intensity slightly
- Rest for 1 to 3 minutes between each set.
For strength training, you would typically:
- Decrease the training volume by doing fewer reps in a set
- Increase intensity slightly
- Rest for 3 to 5 minutes between each set.
Why is Strength Training so important?
Our bodies lose lean muscle over time as we age if they are not engaged and replaced, increasing the percentage of body fat. Strength training not only helps our bodies preserve and maintain our muscles but also provide a myriad of benefits! Read on to find out more!
Benefits of Strength Training
1. Improves cardiovascular health on top of strength and fitness
Apart from the obvious benefits to our strength and fitness, strength training also keep our hearts healthy. According to the U.S department of Health and Human Services, incoporating strength training twice a week helps improve blood pressure, reduce hypertension and lower risks of heart diesease.
2. Protects bone health
In October 2017, an issue of the Journal of Bone and Mineral Research, a study found that 30-minutes of high-intensity strength training twice weekly improved bone density, structure and strength which could help slow down or even prevent osteoporosis. Many studies have also shown that strength training puts tugging and pushing stresses on the bones, activating bone-forming cells resulting in stronger and denser bones.
3. Increase metabolism even after the workout
After a good resistance training, your body requires more oxygen to recover. Also known as oxygen debt, excess post-exercise oxygen consumption (EPOC) is the amount of oxygen your body needs to restore your metabolism back to its normal state, or homeostasis. This process will continue to activate your metabolism to work after the session and its effectiveness depends on your workout intensity. Which means, the harder you train during the workout, the more calories youl’ll burn after the workout too!
4. Develop better body mechanics
As our bodies strengthen up, our balance, body posture and coordination improve drastically as balance is dependent on the strength of the muscles that keep us on our feet. If you’re experiencing poor balance or flexibility, strength training may reduce your risk of falling by up to 40% as found in some researches.
5. Help manage chronic dieseases
There are many documented results indicating the many advantages of strength training in terms of managing chronic diseases such as arthritis and type 2 diabetes. If you suffer from arthritis and wish there was a way to manage the pain without medications, strength training has been proven to be as effective as medications. Along with other healthy lifestyle changes, strength training can aid to improve glucose control in diabetics.
6. Boosts energy levels, improves your mood and sleep!
Ever heard of endorphins? They are your natural pain-killing and pleasure-inducing hormones produced by the brain which lifts your energy levels and mood. Strength training releases a surge of endorphins which can be a great anti-depressant, stress reliever and that morale booster to get you through your day. To top it all off, as if there wasn’t already enough benefits from strength training, it also creates Adenosine surges. Adenosine is a molecule that, if in large amounts, can improve sleep by causing drowsiness and drive to sleep.
After learning about some of the many benefits of strength training, you may be wondering how you can quickly embark on this life-changing voyage of self-improvement. Here are some of the gyms in Singapore that can help you achieve these new goals for yourself. Many of them have acquired years of experience in the field of physical training and nutrition to assist in getting you started and ensure you stay on course to see the results!
Gym |
Strength Avenue |
Speciality |
|
Pricing | Contact for class/private training rates. |
Website | http://strengthavenue.com.sg/ |
Address | 57B Boat Quay, Level 3, Singapore 049846 |
Contact | contact@strengthavenue.com.sg |
Operating Hours | Monday – Friday : 7.00am to 10.00pm
Saturday & Sunday: 9.00am to 5.00pm |
Gym |
Solitude of Strength |
Speciality |
|
Pricing | Unlimited Classes memberships start from $195 per month
Open Gym memberships start from $150 per month Class Passes start from $150 per month Drop-In for Classes and Gym start from $15 First Timer Pass Promotions start from $39 |
Website | https://solitudeofstrength.com/ |
Address |
48 Woodleigh Park,
Outdoor Courts, The Arena,
Singapore 357844
|
Contact | Telephone / WhatsApp : +65 8123 4362
Email: getfit@solitudeofstrength.com |
Operating Hours |
Everyday: 6.30am to 11.30pm
Gym hours outside of class timings (open gym) are unstaffed. |
Gym |
Hygieia Strength & Conditioning |
Speciality |
|
Pricing | Contact for class/private training rates. |
Website | https://www.hygieia.com.sg/ |
Address | Hygieia Strength & Conditioning 34 Haig Road Singapore 438739 |
Contact | Telephone: +65 876 8792
Email: enquiries@hygieia.com.sg |
Operating Hours | Opened only by appointment. First session starts at 6.30am & last session starts at 9.00pm. |
Gym |
Iron Fitness Singapore |
Speciality |
|
Pricing | Contact for class/private training rates. |
Website | http://www.ironfitnesssingapore.com.sg/ |
Address | 6, Lorong 1 Geylang, Singapore 389117 |
Contact | Email: support@ironfitnesssingapore.com.sg |
Operating Hours | Monday – Friday: 6.30am to 9.30pm
Saturday: 8.00am to 2.00pm Sunday: Closed |
Gym |
The Pit |
Speciality |
|
Pricing | Contact for class/private training rates. |
Website | http://pitpersonaltrainer.com.sg/ |
Address | 123 Devonshire Rd Singapore 239883 |
Contact | Telephone: +65 6222 4860
Email: enquiry@pitpersonaltrainer.com.sg |
Operating Hours | Weekdays: 7.00am to 10.00pm
Weekends: 7.00am to 7.00pm |
Gym |
Field Assembly |
Speciality | Clarke Quay
Holland Village
|
Pricing | Contact for rates. |
Website | https://www.fieldassembly.co/ |
Address | 39 Carpenter Street, Levels 1, 3, 4 & The Roof, Singapore 059918
Holland Village, 17B Lor Liput, Level 3, Singapore 277747 |
Contact | Contact form
https://www.fieldassembly.co/jointheclub https://www.fieldassemblyhv.co/ Instagram: @fieldassembly |
Operating Hours | Weekdays: 7.00am to 9.30pm
Saturdays: 7.00am to 5.30pm Sundays: 11.00am to 12.30pm |
Gym |
Gym Brigade |
Speciality |
|
Pricing | Membership prices start from $89 per month.
Class Pass prices start from $176 for 1 month. |
Website | https://www.gymbrigade.net/ |
Address | 369 Upper Paya Lebar Rd Singapore 534968 |
Contact | Telephone: +65 8817 1303
Email: info@gymbrigade.net |
Operating Hours |
Monday – Thursday: 9.00am to 11.00pm Friday – Sunday: 9.00am to 10.00pm |
Gym |
Elevate: The Barbell Club |
Speciality |
|
Pricing | Prices start from $120 per month |
Website | https://elevatebbc.sg/ |
Address | 482 Macpherson Road #01-01, Singapore 368194 |
Contact | Telephone: +65 8818 9817
Email: contact@elevate-gym.com |
Operating Hours | Weekday: 10.00am to 10.00pm
Weekends: 10.00am to 6.00pm |
Gym |
The Garage |
Speciality |
|
Pricing | Class packages start from $380
Personal Training packages start from $1320 |
Website | https://garagecircuit.com/ |
Address | 17 Lorong Kilat #01-11 Singapore 598139 |
Contact | Telephone: +65 64634191
Email: contact@garagecircuit.com |
Operating Hours |
Monday: 08:00 – 21:00
Tuesday: 08:00 – 21:00
Wednesday: 07:00 – 21:00
Thursday: 08:00 – 21:00
Friday: 07:00 – 21:00
Saturday: 08:00 – 17:00
Sunday: 08:00 – 15:00
|
Gym |
The Forge |
Speciality |
|
Pricing | The price for Olympic Weightlifting is $260 per month.
The price for Strength and Conditioning is $240 per month. |
Website | https://www.theforge.sg/ |
Address |
451 Race Course Road, Singapore 218695 |
Contact | Email: admin@theforge.sg |
Operating Hours |
Mon, Wed, Fri: 7am – 10pm Tues, Thurs: 3pm – 1pm Sat & PH: 10am – 1pm Sun: Closed |
Gym |
Extremer |
Speciality |
|
Pricing | First Timer Class Trial – $30 for 7 days
Prices for classes start from $30 Prices for gym access memberships start from $190 Prices for personal training start from $90 |
Website | https://www.extremergym.sg/ |
Address |
116 Yio Chu Kang Road, Singapore 545582
|
Contact | Email: enquiry@extremergym.sg |
Operating Hours |
Group Classes Monday – Friday 1730 – 1830 Saturday & Sunday 0900 – 1000 Open Gym 365 Days |
Gym |
Singapore Calisthenics Academy (Street Strength) |
Speciality |
|
Pricing | Contact for rates. |
Website | http://singaporecalisthenics.com/ |
Address | Street Strength
3 Neil Rd, Singapore 088805 |
Contact | Telephone: +65 9473 7986 (Jasen) , +65 8333 8481 (Firdaus)
Email: contact@singaporecalisthenics.com |
Operating Hours | Mondays, Wednesdays, Fridays: 7.00am to 9.00pm
Tuesdays, Thursdays: 8.00am to 10.00pm Saturdays: 8.00am to 6.00pm Sundays: 9.00am to 1.30pm |
Gym |
Ritual Gym |
Speciality |
|
Pricing | Prices for memberships start from $199 per month.
Prices for packages start from $300 for 10 sessions. Regional pass upgrade for access to all Ritual Gyms in Singapore is an additional 10%. |
Website | https://www.ritualgym.com/ |
Address | RAFFLES PLACE
11 North Canal Road #03-01, Singapore HOLLAND VILLAGE 17b Lorong Liput, #02-01, Singapore ORCHARD ROAD 270 Orchard Road, #03-01, Singapore |
Contact |
Raffles Place
Telephone: +65 6536 7291
Email: rafflesplace@ritualgym.com
Holland Village
Telephone: +65 6463 4690
Email: hollandvillage@ritualgym.com
Orchard Road
Telephone: +65 6235 8332
Email: orchardroad@ritualgym.com
|
Operating Hours | Raffles Place
Mondays – Fridays: 6.30am to 8.30pm Saturdays and Sundays: 9.00am to 3.00pm Holland Village Mondays – Fridays: 6.30am to 8.30pm Saturdays and Sundays: 9.00am to 5.30pm Orchard Road Mondays – Fridays: 6.30am to 8.30pm Saturdays and Sundays: 9.00am to 5.30pm |
Gym |
Grit Yard |
Speciality |
|
Pricing | Prices for packages start from $85. |
Website | https://grityard.com/#top |
Address | 2 College Road, Level 2, Singapore 169850 |
Contact | Telephone: +65 8759 0989
Email: contact@grityard.com |
Operating Hours | Mondays: 6.00am to 9.30pm
Tuesdays – Wednesdays: 10.00am to 9.30pm Thursdays: 6.00pm to 9.30pm Fridays: 6.00pm to 8.30pm Saturdays: 9.00am to 11.00am Sundays: 9.00am to 12.00pm |
Gym |
Omni Strength and Performance |
Speciality |
|
Pricing | Contact for rates. |
Website | https://www.omnistrengthsg.com/ |
Address | 79 Anson Rd, #22-01 Core Collective, Singapore 079906
27A Loewen Rd, 30B C, Singapore 248839 |
Contact |
Telephone: +65 8666 0611
Email: anna@omnistrengthsg.com
|
Operating Hours |
Weekdays: 06:00 – 21:00
Saturdays: 07:00 – 14:00
Sunday: CLOSED
|
Gym |
Level |
Speciality |
|
Pricing | Prices for class packs start from $32.10.
Prices for memberships start from $321 per month |
Website | https://level.com.sg/ |
Address | Telok Ayer Gym
137 Telok Ayer Street #01-03 Robinson Gym 14 Robinson Road #01-00 |
Contact | Telok Ayer Gym
Telephone:+65 6222 4766 Robinson Gym Telephone: +65 6787 9560 Email: reception@level.com.sg |
Operating Hours | Telok Ayer Gym
Mon – Fri – 7:00 am – 8.00 pm Robinson Gym Mon – Fri – 7.00 am – 8.30 pm
Sat & Sun – 7.00 am – 12.00 pm |
Gym |
Amore Fitness |
Speciality |
|
Pricing | Contact for rates. |
Website | https://amorefitness.com.sg/ |
Address |
Bugis Junction
200 Victoria Street #03-29
Singapore 188024 Heartland Mall
205 Hougang Street 21 #03-11 Kovan
Singapore 530205 Hillion Mall
17 Petir Road #B1-18
Singapore 678278 Jurong Point
63 Jurong West Central 3 #03-17
Singapore 648331 Plaza Singapura
60A Orchard Road, #04-53
Singapore 238890 The Seletar Mall
33 Sengkang West Avenue #02-38
Singapore 797653 Woodlands Civic Centre
900 South Woodlands Drive #06-11
Singapore 730900 Tampines 1
10 Tampines Central 1 #05-18
Singapore 529536 Amore Living Studio @ Safra Toa Payoh
293 Lor 6 Toa Payoh
Singapore 319387 |
Contact | Contact form |
Operating Hours |
Bugis Junction
Weekdays: 10.30am to 10.00pm
Weekends: 10.30 to 9.00pm
Heartland Mall
Weekdays: 9.00am to 10.00pm
Weekends: 9.00 to 7.30pm
Hillion Mall
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 9.30pm
Sundays: 9.00 to 9.00pm
Jurong Point
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 9.30pm
Sundays: 9.00 to 9.00pm
Plaza Singapura
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 9.30pm
Sundays: 9.00 to 9.00pm
The Seletar Mall
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 9.30pm
Sundays: 9.00 to 9.00pm
Woodlands Civic Centre
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 7.30pm
Sundays: 9.00 to 6.00pm
Tampines 1
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 9.30pm
Sundays: 9.00 to 9.00pm
Amore Living Studio @ Safra Toa Payoh
Weekdays: 9.00am to 10.00pm
Saturdays: 9.00 to 9.30pm
Sundays: 9.00 to 9.00pm
|
Gym |
UFIT |
Speciality |
|
Pricing | Prices for memberships start from $321 per month |
Website | https://www.ufit.com.sg/ |
Address | Club Street
21 Club St, #01-01, Singapore 069410 Orchard Road 160 Orchard Road, OG Orchard Point, #B2-02 Singapore, 238842 One North 01-02 Galaxis Building, Level 1 Fusionopolis Way, Singapore, 138632
|
Contact | Club Street
Telephone: (+65) 6225 5059 Email : info@ufit.com.sg
Orchard Road Telephone: 6835 7274 Email: orchard@ufit.com.sg
One North Telephone: (+65) 6250 2944 Email: onenorth@ufit.com.sg |
Operating Hours | Club Street
Orchard Road
|
Gym |
Bespoke Fitness |
Speciality |
|
Pricing | Prices for memberships start from $150 per month.
Prices for classes and open gym access start from $180 per month. |
Website | https://www.bespokefitness.fit/ |
Address | 21 Media Circle
#01-06 Infinite Studios Singapore 138562 |
Contact | Tel: +65 6570 2778
Email: enquiries@bespokefitness.fit |
Operating Hours | Open Daily
7am – 8pm Weekdays |
Gym |
Fitness Bravo |
Speciality |
|
Pricing | Contact for rates. |
Website | https://www.fitnessbravo.sg/ |
Address | 762 & 764 North Bridge Road, Singapore 198730 |
Contact | Telephone: (65) 97990517 (Johnny)
Telephone: (65) 90038116 (Jay Tee) Email: contact@fitnessbravo.sg |
Operating Hours | Weekdays: 8.00am to 9.00pm
Saturdays: 8.00am to 3.00pm Sundays: 9.00am to 1.00pm |
COVID-19: Due to the Safe Management Measures implemented at the time this article was written, some establishments would require appointments to be made before visiting or may have made adjustments to opening hours. Please contact the gym directly to find out more and follow the latest government-recommended procedures and practices.
What do I have to bring for a strength training class?
Most gyms and studios would only require you to bring your own water bottle, a set of comfortable sports attire and a sturdy pair of trainers as they provide almost everything else you may need like:
- Lockers
- Toilets that are fully equipped with changing rooms, showers and in some cases, saunas.
- Towels
- Hairdryer
- Toiletries (shampoo, conditioner, body wash)
However, there are gyms that provide you with absolutely everything and which makes it extremely convenient to pop in for a quick workout between appointments, meetings or before a late start at work. That’s one less excuse for not going to the gym.
What can I expect from a typical strength training session?
Sweat
You know it was all worth it if you end a session with beads of sweat rolling off your forehead and as many coaches and trainers may put it, sweat is the essence of progress.
Mental Clarity
As endorphins start rushing, the brain fog caused by stress may begin to clear up. Your mood may lift and you may experience a more positive outlook, ready to take on any challenges that you encounter.
Meeting Like-Minded People
Training in a gym can also expose you to people from all walks of life coming together with the common goal of self-improvement. Share experiences, learn tips to improve your form or even receive encouragement to stick to your goals.
Improved Quality of Life
Say good-bye to aching backs you used to get after staying sedentary for extended hours or the popping in your knee joints from squatting down to pick up the stack of documents you carelessly scattered across the floor as you lost balance. No matter the task, your body would perform it effortlessly and your future self would thank you for it.
Editor’s Note:
While every precaution has been made to ensure the accuracy and fairness of this listing, we acknowledge that they may be inaccuracies. Therefore, we urge you to contact the service provider above for the correct information and/or contact us with the correct information.
If you are a service provider and wish to be featured in this listing (MediaOne reviews are read by hundreds of thousands of Singaporeans), please contact us at enquiry@mm.com.sg. There is no charge! Please allow us up to 3 working days to review before adjusting the information or including your entry.