Muscle gain personal training in Singapore
One-to-one strength coaching at our Tanjong Pagar studio for men and women who want to build muscle. Your coach writes a progressive programme, sets your protein and calorie targets, and tracks your lean mass with skinfold calipers.
Book a Free Consultation- 500+ Google reviews
- Voted top personal trainer by Expat Living readers, 2020 to 2026
- Studio at 105 Cecil Street, Tanjong Pagar
What builds muscle
Muscle grows when the training, protein, calories and sleep are all in place.
In a meta-analysis of 15 studies, each additional set per week was associated with a 0.37% greater gain in muscle size.1
What we do: Your coach plans full-body or split sessions around how often you can train. They count your weekly sets for each muscle group and add weight, reps or sets as you get stronger.
Across 49 trials, extra protein increased the lean mass gained from strength training. Gains levelled off at a total intake of about 1.6 g per kg of body weight a day. The estimate is uncertain, so the authors recommend about 2.2 g a day for people who want the most muscle gain.2
What we do: You get a daily protein target in grams, worked out from your body weight. Your coach checks it in your food log.
A 2019 review of nutrition for natural bodybuilders gives targets for beginners and intermediates. It recommends eating about 10 to 20% above maintenance and gaining about 0.25 to 0.5% of body weight a week.3
What we do: Your coach sets your calorie target and changes it from your weigh-ins and caliper readings.
In 13 healthy young adults, one night without sleep reduced muscle protein synthesis the next day by 18%.4
What we do: Your plan covers sleep, and your coach puts a rest day between harder sessions.
How your programme works
What happens in your sessions, and on the days in between.
Compound lifts first
Squats, deadlifts, presses, pulls and carries make up most of each session. Accessory work is added for the areas you want to build, such as shoulders, arms or glutes.
Coached on every set
Your coach teaches each lift, corrects your technique and decides when the weight goes up.
Build first, or lean out first
If your body fat is high, your coach may start with a fat-loss phase so the muscle you add shows. You then move to a building phase with a small calorie surplus.
Nutrition around how you already eat
Your plan works around meals out and vegetarian diets. You log meals in the ATP app and your coach reviews them.
Who this is for
- Men and women who have trained on their own for years without much change.
- Beginners who have never lifted weights.
- Women who want to be stronger and more defined.
- Adults over 50 who want to build strength. See strength training after 50.
Muscle and strength results
Each number is from the client’s published story on atp.fitness.
William, Singapore
Lean mass gained, with 7.1 kg of fat lost. A business founder and father of four, he finished at 8% body fat.
Read William’s story
Ketki, 35, Singapore
Muscle gained, while her body fat fell from 26.2% to 13.9%.
Read Ketki’s story
Deep, 41, Singapore
Lean mass gained while her body fat fell from 31% to 16.5%.
Read Deep’s story
Oreo, Singapore
Hip thrust, while running a restaurant. She also went from no pull-ups to five, and from 32% to 18% body fat.
Read Oreo’s story
Reginah, 48, Singapore
Her first pull-ups ever. She had found weight training intimidating before she started.
Read Reginah’s story
Byron Mann, actor, Hong Kong
Body fat lost, along with about 15 lb, for a film role with shirtless scenes. He wanted a six-pack and more muscle definition.
Read Byron’s storySwipe for more
In their words
“A lot of people may think that as a vegetarian, it’s hard for you to gain muscle. It’s hard for you to train. That’s not true.”
“My previous gym experience had not prepared me for the level of support and involvement I received from my coach. I had been working out for years without seeing the level of transformation achieved in a matter of a few months!”
“I was pleasantly surprised at how strong I actually became after each session, and that felt really good.”
Swipe for more
More client stories
- FabriceGained 2 kg of lean mass. His chin-ups went from one rep to five.
- JoeyGained 1 kg of lean mass and reached 60 kg on her squat, bench press and deadlift.
- SidHis Romanian deadlift went from 40 kg to 80 kg for sets of eight.
- KarenLearned to deadlift 60 kg and do pull-ups after three years of copying workouts online.
- AndreaStarted with no gym experience and built up to five full pull-ups.
- Jay JenkinsLost 18.7 kg after back surgery, then spent a year getting stronger while his weight held.
See what your programme would look like
A sit-down chat at the studio with a senior coach. No payment and no obligation.
Book a Free ConsultationHow we measure muscle gain
Scale weight goes up when you gain muscle and when you gain fat. Your coach tracks the two separately.
Skinfold calipers every week
Your coach measures the same skinfold sites each time. Your body fat reading and your weight give your fat mass and lean mass. That shows how much of any weight gain is lean mass.
Every set logged
Your coach logs every set in the ATP app: exercise, weight and reps. You can see the log in the app after each session.
Weigh-ins, tape and photos
Daily weigh-ins in the app, plus circumference measurements and progress photos at each re-measure.
A quarterly strategy meeting
You and your coach go through a written report of your numbers and photos, and set the next targets.
How you start
Free consultation
A senior coach talks through your goals, training history and schedule with you, and explains how your first block would work.
Baseline assessment
A movement screen, your injury history, skinfold calipers, circumference measurements, progress photos and starting weights on the main lifts.
Your plan
Your coach writes your training programme and sets your protein and calorie targets.
Your first block
Usually 8 to 12 weeks of two or three sessions a week. The next block is planned from your results.
Who coaches you
Every ATP coach holds a recognised certification, such as NASM, ACE, NSCA-CSCS or ACSM, or an exercise science degree, and completes the ATP apprenticeship. Senior leadership reviews each coach’s client results every month.
Questions
How much protein do I need to build muscle?
Your coach sets your daily target and helps you reach it from the food you already eat. For most clients it is about 1 g of protein per pound of body weight, which is about 2.2 g per kg. For a 70 kg person, that is about 155 g a day.
How long does it take to build muscle?
Strength usually goes up first, and your lift log shows it within the first few weeks. Your weekly caliper readings show how much of any weight change is lean mass. Among ATP clients, Ketki gained 4 kg of muscle in 20 weeks, Deep gained 1.5 kg of lean mass in 19 weeks, and William gained 6.1 kg of lean mass over about a year. How fast you add muscle depends on your training history, food, sleep and how often you train.
How many sessions a week do I need?
We usually recommend two or three sessions a week at the studio. A 2019 review of 25 studies looked at how many days a week a muscle was trained. When the weekly sets were the same, it made no meaningful difference to how much the muscle grew5. Two or three sessions make it easier to fit in enough weekly sets with good technique. If you have time for sessions of your own, your coach programmes those too.
How personalised is the programme?
Your coach writes your programme for your goal, training history, injuries and schedule. Your protein and calorie targets are set from your body weight and food log. The programme is reviewed after each re-measure and changed from your results.
Can I build muscle and lose fat at the same time?
Yes. Ketki and Deep, whose results are on this page, each gained lean mass while their body fat fell. If you are already fairly lean, your coach may plan the phases one after the other. William dieted first, then spent almost a year on a 300-calorie daily surplus, then finished with a 12-week diet. Over that time he gained 6.1 kg of lean mass and lost 7.1 kg of fat.
I’m a woman. Will lifting weights make me bulky?
Building a lot of muscle needs a long period of hard training and a calorie surplus. Your coach sets your training and calories for the shape you want. Your caliper readings show how much muscle you have added and how much fat you have lost, so the plan can be changed at any point. If you would rather train with a woman, we have three female coaches in Singapore.
Can I start even if I haven’t exercised in a long time or ever?
Yes. Your coach starts with exercises and weights you can do well, teaches each lift, and increases the load as your technique and strength improve. Oreo and Reginah, whose results are on this page, could not do a single pull-up when they started.
Can I build muscle with a bad knee, back or shoulder?
Yes, in most cases. Your coach checks your injury history at the baseline assessment, works around it, and follows what your doctor or physio has advised. Reginah, whose result is on this page, has knee problems. Her coach adjusted her exercises and made sure she warmed up properly before each session. ATP also works with physiotherapists at Edge Healthcare.
Do I need supplements?
No. Food can cover your protein target. If you find it hard to reach from meals, your coach may suggest a protein shake.
How is ATP different from other gyms?
ATP is a private personal training studio. Every session is 60 minutes, one-to-one, with the same coach. Your plan covers your daily routine, nutrition and activity, your coach reviews your app logs between sessions, and you meet each quarter for a strategy meeting. The studio opens at 5am on weekdays and has showers and towels.
What does it cost?
Prices depend on how many sessions a week you choose. We sell sessions in packages only. Your coach goes through the options and prices at the free consultation, and there is no obligation to sign up.
Book a free consultation
Three details. A coach will contact you to arrange a time.
- Meet a senior coach at our Singapore studio.
- Talk through your goals, any injuries and your schedule.
- No payment and no obligation to sign up.
Your details stay with ATP. Or message us on WhatsApp: +65 8960 3631