Catalyst Performance
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Catalyst Performance
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The Library
Everything Catalyst has published on training for a longer healthspan, organised by the four pillars we measure: Body Composition, Cardiorespiratory Fitness, Strength, and Stability. Start with the foundations, go deep on any pillar, check your own numbers with the free calculators, then measure all four properly in studio.
Start here
What healthspan is, the numbers that predict it, and why it matters more in Singapore than almost anywhere.
Guide
The core idea: extend the years you live well, not just the years you live.
Guide
VO2 max, grip strength, body composition, and balance: the metrics that forecast your next decades.
Guide
Why the local demographics make longevity training urgent here, sooner than most places.
Pillar 1
Where your weight sits matters more than what it says. Lean mass, visceral fat, and the ratios that track them.
Guide
Skeletal Muscle Index and waist-to-height: the two numbers that carry most of the body-composition signal.
Guide
Which body-composition test you actually need, what each costs, and when the premium is worth it.
Guide
How to get more from every training minute when the goal is decades, not a deadline.
Tool
Check your visceral-fat risk against the 0.5 boundary with only a tape measure.
Pillar 2
The strongest single predictor of how long you live well. How it is measured, and what your watch gets wrong.
Guide
What most clinics get wrong, and the safer sub-maximal protocol that suits most adults.
Guide
The autonomic-health signal your Apple Watch cannot actually measure.
Tool
See your percentile for your age and sex against the FRIEND registry.
Tool
How old is your body, really? Estimate the age your fitness would be average for.
Pillar 3
Muscle is the organ of longevity. Why you lose it, how fast, and how little training it takes to hold the line.
Guide
A 90-second handheld test that predicts all-cause mortality across 17 countries.
Guide
A Singapore guide to the muscle-loss problem nobody screens for until a fall.
Guide
How to test for muscle loss: SARC-F, gait speed, grip, and the AWGS thresholds.
Guide
How little structured strength work it actually takes to build and keep real strength.
Guide
The myth-busting science for women and runners worried about the wrong thing.
Tool
Check your handgrip against the AWGS sarcopenia floor (28 kg men, 18 kg women).
Pillar 4
The pillar that keeps you off the floor and out of A&E. Balance, control, and the test that scores it in seconds.
Know your numbers
Estimates are a starting point. The real read is all four pillars measured on one scale.
Guide
What standard screening was never scoped to measure, and how to layer the functional numbers on top.
Assessment
Sixty minutes in studio, four pillars measured, a Healthspan Score and printed report. The first one is free.
Tool
Five evidence-based calculators, one per pillar plus an overall fitness age.
Assessment
Estimate your Healthspan Score on the same 0 to 10 scale we use in studio, in three minutes.
The evidence
The numbers behind the case, primary-sourced and refreshed monthly, free to cite.
Put it to work
When you are ready to train against your numbers rather than read about them.
Guide
The Catalyst System: the 4-pillar, evidence-based methodology behind everything above.
Programme
1:1 training for the next 30 years, not the next 12 weeks, in the CBD.
Programme
Healthspan-focused 1:1 coaching calibrated for decades of capacity, MBBS-led.
Programme
The programme for the decade where muscle, balance, and bone need defending hardest.
Programme
How strength training protects bone mineral density through the menopause transition.
Programme
Built around the science of healthy ageing: strength, stability, and cardiorespiratory fitness.
The Healthspan Audit scores all four pillars on a single 0 to 10 scale in three minutes, the same framework we use in studio. It is the front door to the 4-Pillar Healthspan Assessment.
Take the free Healthspan Audit