or https:// as an added precaution. 
![ActiveSG Academies and Clubs Logo (Solid Colour)[8647]](https://www.activesgcircle.gov.sg/hs-fs/hubfs/ActiveSG%20Circle%202023Theme/images/ActiveSG%20Academies%20and%20Clubs%20Logo%20(Solid%20Colour)%5B8647%5D.png?width=150&height=65&name=ActiveSG%20Academies%20and%20Clubs%20Logo%20(Solid%20Colour)%5B8647%5D.png)
-01.png?width=200&height=141&name=Team%20Singapore%20Logo%20(Red)-01.png)
Function Series
Combat Age-related Loss of Muscle (CALM) 1.0
We’re excited to have you on board! The Combat Age-related Loss of Muscle (CALM) 1.0 is an 8-week foundational Active Health programme helping individuals understand muscle health through assessment, guided strength training, and health coaching whilst learning strategies to maintain or improve daily function. Suitable for individuals aged 60 and above, especially those beginning strength training.
We’re here to support you every step of the way. Let’s work together to improve your functional fitness and keep you active and strong for years to come!
Function - Combat Age-related Loss of Muscle (CALM) 1.0
We’re excited to have you on board! The Combat Age-related Loss of Muscle (CALM) 1.0 is an 8-week foundational Active Health programme helping individuals understand muscle health through assessment, guided strength training, and health coaching whilst learning strategies to maintain or improve daily function. Suitable for individuals aged 60 and above, especially those beginning strength training.
We’re here to support you every step of the way. Let’s work together to improve your functional fitness and keep you active and strong for years to come!
- Session 1
- Session 2
- Session 3
- Session 4
- Session 5
- Session 6
- Session 7
- Session 8
Session 1: Visioning & Establishing Baselines
Welcome to CALM 1.0! This week, we established your starting point by measuring key health indicators like muscle mass, gait speed, and handgrip strength. Beyond the numbers, we also began the work of "Visioning"—exploring what a stronger, healthier future looks like for you. The Health Coaching video below will guide you through this visioning process to help you set the stage for the weeks ahead.
Health Coaching Video
Session 2: Move Better – Resistance Band Fundamentals
This week introduced the "Move Better" domain, focusing on how resistance exercise combats muscle loss (Sarcopenia) and supports bone health. We learned to use resistance bands to safely strengthen major muscle groups. Use the exercise videos below to follow along and practice your form at home.
Resistance Band Exercises
Session 3: Free Weights & Functional Strength
We transitioned from bands to dumbbells this week, learning how to handle free weights to build functional strength for daily activities. The videos below demonstrate the correct technique for the dumbbell exercises covered in class to ensure you are training safely.
Free Weight Exercises
Session 4: Eat Better – Nutrition & Goal Setting
Strength training requires the right fuel. This week's "Eat Better" session highlighted the role of protein and calcium in muscle and bone health. To keep your progress on track, we also introduced Goal Setting. The Health Coaching video below will help you define clear, achievable goals to support your new habits.
Resistance Band Exercises
Session 5: Progressive Strength with Free Weights
Building on our previous dumbbell session, this week focused on refining your form and understanding Progressive Overload—the principle of gradually increasing challenge to keep getting stronger. The videos below provide a visual guide to ensure you maintain proper technique as you grow more confident.
Free Weight Exercises
Session 6: Rest Better – Sleep & Recovery
Muscles grow and repair when you rest. This week's "Rest Better" domain explored sleep and recovery strategies. We also revisited resistance band exercises to ensure mastery of the movements. Use the videos below to practice the exercises we reviewed in class.
Resistance Band Exercises
Session 7: Mastering Form & Tracking Progress
As we near the end of the program, we focused on autonomy and ensuring you can perform exercises independently. To help you stay motivated long-term, the Health Coaching video below covers Tracking and Measuring Progress, showing you how to recognize improvements in your strength and daily function.
Free Weight Exercises
Session 8: Review, Reflect, and Reset
Congratulations on completing CALM 1.0! We re-measured your muscle mass and strength to celebrate your progress. This final session is about reflection and planning "What’s Next." Use the final exercise recaps below to continue your strength journey at home or in preparation for CALM 2.0.
