Personal training for injury rehabilitation in Singapore
One-to-one strength training for people coming back from an injury or surgery, and for people training around back, knee or shoulder pain. Your coach works alongside your physio or doctor and follows the limits they set.
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- Studio at 105 Cecil Street, Tanjong Pagar
Where we fit alongside your physio
ATP is a personal training studio, and our coaches do not diagnose or treat injuries. Your medical team decides what you can do, and we build your strength inside those limits.
Your physio or doctor
Assesses the injury, gives a diagnosis, provides treatment and tells you what you are cleared to load. They decide when you can start strength training.
Your ATP coach
Writes a strength programme to match their advice, teaches each exercise and sets the weights. Your coach logs every set in the ATP app, so you can see your strength come back.
Our physio partner
ATP works with Edge Healthcare, a physiotherapy and osteopathy clinic in the CBD within walking distance of the studio. Many clients see an Edge physio and an ATP coach in the same weeks.
Who this is for
- You have finished physio, or are close to the end of it, and want your full strength back.
- You have had surgery, such as an ACL reconstruction or a shoulder repair, and are cleared for strength training.
- You have back, knee or shoulder pain that comes and goes, and want to train without setting it off.
What the research shows
Three research findings behind how we plan your training.
In six trials with 7,738 sportspeople aged 12 to 40, strength training programmes cut the risk of sports injury by about two thirds.1
What we do: Strength training stays in your programme after your physio signs you off, alongside your sport or activity.
A Cochrane review included 249 trials in adults with chronic low back pain that has no specific cause. In the trials that compared exercise with no treatment, usual care or placebo, pain scores at the first follow-up were on average 15.2 points lower with exercise, on a 0 to 100 scale.2
What we do: Your coach records your pain alongside your strength at each progress review.
After ACL reconstruction, 81% of people returned to any sport, 65% to their pre-injury level and 55% to competitive sport. People whose hopping was equal on both legs were more likely to get back to their pre-injury level.3
What we do: Your coach trains both legs and compares the strength of each before running, turning or jumping comes back, then builds the last stage around your sport.
Clients who trained around an injury
Real ATP clients in Singapore. Each detail is from their published story.
Chai, Singapore
In nine months her leg press went from 40 to 45 kg to about 90 to 100 kg. She trained around a back injury, had surgery partway through, and is stronger than before the injury.
Read Chai's storyJay Jenkins, Singapore
Lost after back surgery, from 101.2 kg to 82.5 kg. He started on box squats and no chin-ups, and by the end of his second year he could do seven chin-ups and back squat 60 kg for sets of five.
Read Jay's storyShashank, 39, Singapore
Lost while training around a long-standing ACL injury and chronic knee pain. His coach adjusted his exercises and progressions around the knee.
Read Shashank's storySwipe for more
How it works
Free consultation
A sit-down chat at the studio with a senior coach about your injury, any surgery, your physio's advice and what you want to get back to. No payment and no obligation.
Movement check
Your coach watches how you squat, hinge, push, pull and carry, notes anything that hurts and records your starting strength.
A staged programme
Exercises and loads are set for where you are now. You move to the next stage when you can handle the current one without a flare-up.
Progress reviews
Every 4 to 6 weeks your coach retests your strength and range of movement and changes the plan to match how your recovery is going.
How we train each area
Where your programme starts, and the order the exercises come back in, depend on the area.
Lower back
Your coach starts with hip and trunk strength. Squats, deadlifts and carries come back in stages, at the depth and load your back can handle.
Knees, including after ACL surgery
Depth, stance and load are set to what the knee tolerates, and the hips are trained as well.
Shoulders, including after a dislocation or repair
Pressing angles and range are adjusted. Overhead pressing comes back last, once your shoulder is comfortable with it.
Hips and ankles
Your coach starts with range of movement and balance, then strength, then the sport-specific work your activity needs.
Talk to a coach about your injury
A senior coach can explain at a free consultation how your first weeks would be planned, or you can send us a message on WhatsApp first.
Book a Free ConsultationIn their words
“My coach's attention to detail and knowledge to select appropriate exercises for me made me feel much more comfortable with my knee and back pain which was way beyond my expectations.”
“I have been weight training for many years but I was going through the endless cycles of injury, no activity for a few months and then starting again.”
“I have a painful shoulder that I did not want to make worse, and I was unaware of how to perform exercises safely and correctly. Having the undivided attention of a dedicated and experienced coach makes all the difference!”
Swipe for more
More client stories
- Jon15 years of shoulder injuries and three operations. He got stronger and now finishes Spartan obstacles that used to beat him.
- MaggieRebuilt the strength in her back, glutes and legs after an ACL injury.
- JoshTrained around a back injury and poor ankle mobility. His body fat went from 18% to under 10%.
- SamudraA wrist injury stopped his training and he put on weight. He got back to training with us.
- LT and ShirleyLT had recurring back injuries. Together they lost 40 kg.
Who coaches you
Every coach holds a recognised personal training certification or an exercise science degree, completes ATP's apprenticeship and has at least one specialist area. Senior leadership reviews every coach's client results each month.
Injury rehab questions
What is the difference between physiotherapy and personal training for injury?
A physio or doctor assesses the injury, diagnoses it, provides treatment and sets your limits. Personal training at ATP is the strength work that follows. Your coach builds a programme around their advice and increases the load over months until you are back to your normal training or activity.
When should I start training after an injury?
When your physio, doctor or surgeon is happy for you to start strength training, including after surgery. With long-term back, knee or shoulder pain, you can often start while you are still seeing a physio.
What if I have not seen a physio yet?
Have the injury assessed by a physio or doctor before you train with us. You can see your own, or Edge Healthcare, the physiotherapy clinic near the studio that we work with. If you are not sure who to see, ask us at the free consultation.
Can you work with my physiotherapist?
Yes. Bring your physio's notes and exercises, your surgeon's protocol if you have had surgery, and any MRI or X-ray reports to the consultation. Your coach builds them into your programme and, with your agreement, can speak to your physio about it.
What injuries do you work with?
We work with most muscle and joint injuries once they have been assessed: lower back pain, knee pain, shoulder problems, and hip and ankle injuries. We also coach the strength rebuild after surgery, such as an ACL reconstruction, a rotator cuff repair or hip surgery.
What if my injury is chronic and physio has not fully resolved it?
Many clients come to us with back, knee or shoulder pain that has lasted for months. With your physio's agreement, your coach builds strength around the painful area gradually, at loads that do not set off the pain.
How long until I can return to my sport or activity?
It depends on the injury, any surgery, your physio's or surgeon's timeline and where you start. Your coach plans the stages with you. You move on when your coach and physio agree you are ready, so there is no fixed date.
How often should I train during injury rehab?
Two one-to-one sessions a week is typical at the start, and some clients move to three as they get stronger. Your coach sets the number of sessions from how you recover in the first few weeks.
Is it safe to lift weights with a back injury?
That depends on your back and on what your doctor or physio advises, so check with them first. Once they are happy for you to lift, your coach starts with positions your back is comfortable in and adds load slowly. Any exercise that sets off your pain is changed or dropped.
How is ATP different from a physiotherapy clinic?
ATP is a training studio. You come to us to build your strength back once a physio or doctor has assessed the injury. Sessions are 60 minutes and one-to-one, and your coach records every set. Each quarter you and your coach go through your numbers at a strategy meeting.
What does it cost?
It depends on how many sessions a week you choose. Sessions are sold in packages, and your coach goes through the options and prices at the free consultation. There is no obligation to sign up.
Where is ATP located?
105 Cecil Street, #01-01, The Octagon, Tanjong Pagar, Singapore 069534. It is about 3 minutes' walk from Shenton Way MRT and 5 minutes from Raffles Place and Tanjong Pagar MRT.
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