Active Health | Our Programmes

Strength 1.0

We’re excited to have you on board! The Strength 1.0 is an 8-week Active Health programme introducing seven core strength movements to address age-related declines in muscle mass and fitness. Sessions include health coaching, hands-on practical components to learn proper movement techniques, and theoretical explanations. Suitable for individuals aged 18 and above rebuilding strength and developing knowledge and consistency in strength training.

We hope this programme will empower you to build strength, improve movement, and develop lasting habits for a more active lifestyle. Stay engaged, keep progressing, and let’s achieve your fitness goals together!

Session 1
Session 2
Session 3
Session 4
Session 5
Session 6
Session 7
Session 8

Session 1: Visioning & Establishing Baselines

Welcome to the start of your strength journey. In this first session, we focused on understanding your current physical baseline through body composition and movement assessments. Equally important, we began the work of "Visioning"—identifying the deep-seated reasons why this journey matters to you. The resources below include guides to interpret your physical results and a special Health Coaching video to help you clarify your personal vision for health.

Health Coaching Video

Session 2: Building a Strong Foundation

This week, we explored the core benefits of strength training and introduced three fundamental lower-body movement patterns: the Hinge, Squat, and Lunge. These movements are essential for improving daily functional mobility. Use the videos and guides below to review proper form, ensuring you perform these exercises safely and effectively.

Session 3: Fitness Components & Upper Body Mechanics

Building a balanced body requires understanding how different exercises classify into broader fitness components. This week shifted the practical focus to "Horizontal Push and Pull" movements to strengthen the chest and back. The resources below break down the theory of fitness classifications and provide visual cues for exercises like Rows and Push-ups.

Session 4: The F.I.T.T. Principle & SMART Goal Setting

To get the most out of your training, structure is key. This week we introduced the F.I.T.T. principles (Frequency, Intensity, Time, Type) to help you organize your workouts and expanded your movement toolkit with "Vertical Push and Pull" exercises. We also took a closer look at how we define success. The Health Coaching resources below break down the vital difference between "Outcome Goals" (the destination) and "Process Goals" (the journey), ensuring you have a roadmap that actually works.

Session 5: Fuelling the Body & Core Stability

True strength requires the right fuel and a stable core. This week covered essential nutrition guidelines to support your energy needs, alongside "Carry and Rotation" exercises designed to improve your posture and mid-section strength. Explore the infographics and videos below to better understand energy balance and master core-stabilizing movements like the Farmer's March and Russian Twist.

Session 6: Designing Your Routine

Now that you have learned the movements, it is time to structure them into a cohesive plan. This week focused on how to build a complete exercise session—from warm-up to cool-down—using the exercises we have practiced so far. The resources below provide templates and logic models to help you confidently plan your own independent workouts.

Session 7: Gym Orientation & Measuring Progress

Stepping into a commercial gym should be empowering, not intimidating. This week we toured different gym zones—covering machines vs. free weights—and discussed how to safely apply "Exercise Progression". To ensure you stay on the right path, we also focused on how to quantify success. The Health Coaching video below covers "Tracking and Measuring Progress" teaching you effective ways to monitor your improvements beyond just the numbers on a scale.

Session 8: Review, Reflect, and Reset

Congratulations on completing the programme! We repeated our initial assessments to measure how far you have come in terms of strength and body composition. Use these final resources to compare your pre- and post-program results, reflect on your initial goals, and plan your next steps for maintaining a sustainable, active lifestyle.