The Library
Longevity and Healthspan
Everything Catalyst Performance has published on healthspan, organised around the four pillars we measure: body composition, cardiorespiratory fitness, strength and stability. Browse the guides, ten free calculators and the complimentary 2-minute Healthspan Audit, all built to help you add healthy years, not just lose weight.
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
The foundations
What healthspan is, the numbers that predict it, and why it matters more in Singapore than almost anywhere.
Guide
What Is Healthspan?
The core idea: extend the years you live well, not just the years you live.
Guide
The Four Numbers That Predict How Well You Will Age
VO2 max, grip strength, body composition, and balance: the metrics that forecast your next decades.
Guide
Singapore Is Ageing Faster Than Almost Any Country
Why the local demographics make longevity training urgent here, sooner than most places.
Pillar 1
Body composition
Where your weight sits matters more than what it says. Lean mass, visceral fat, and the ratios that track them.
Guide
Your Weight Doesn't Tell You How Healthy You Are
Skeletal Muscle Index and waist-to-height: the two numbers that carry most of the body-composition signal.
Guide
DEXA vs InBody Singapore
Which body-composition test you actually need, what each costs, and when the premium is worth it.
Tool
Waist-to-Height Ratio Calculator
Check your visceral-fat risk against the 0.5 boundary with only a tape measure.
Tool
Body Fat Percentage Calculator
Estimate your body fat with a tape measure using the US Navy method, against the healthy range for your age and sex.
Pillar 2
Cardiorespiratory fitness
The strongest single predictor of how long you live well. How it is measured, and what your watch gets wrong.
Guide
VO2 Max Test Singapore
What most clinics get wrong, and the safer sub-maximal protocol that suits most adults.
Guide
What Your Heart Rate Recovery Tells You
The autonomic-health signal your Apple Watch cannot actually measure.
Tool
VO2 Max Calculator
See your percentile for your age and sex against the FRIEND registry.
Tool
Fitness Age Calculator
How old is your body, really? Estimate the age your fitness would be average for.
Pillar 3
Strength and muscle
Muscle is the organ of longevity. Why you lose it, how fast, and how little training it takes to hold the line.
Guide
Grip Strength: The Cheapest Mortality Test in Medicine
A 90-second handheld test that predicts all-cause mortality across 17 countries.
Guide
Sarcopenia: Reversing Muscle Loss
A Singapore guide to the muscle-loss problem nobody screens for until a fall.
Guide
Sarcopenia Screening Singapore
How to test for muscle loss: SARC-F, gait speed, grip, and the AWGS thresholds.
Guide
Minimum Effective Dose: 3 Hours a Week
How little structured strength work it actually takes to build and keep real strength.
Guide
Will Lifting Heavy Make Me Bulky?
The myth-busting science for women and runners worried about the wrong thing.
Tool
Grip Strength Test
Check your handgrip against the AWGS sarcopenia floor (28 kg men, 18 kg women).
Tool
Protein Intake Calculator
Your daily protein target in grams: a floor to hit every day, and a higher target when you train to build or keep muscle.
Pillar 4
Stability and mobility
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
Measure your healthspan
Estimates are a starting point. The real read is all four pillars measured on one scale.
Guide
The 5 Numbers Your Annual Health Screening Misses
What standard screening was never scoped to measure, and how to layer the functional numbers on top.
Assessment
The Catalyst Healthspan Assessment
Sixty minutes in studio, four pillars measured, a Healthspan Score and printed report. The first one is free.
Tool
Complimentary Healthspan Calculators
Eleven evidence-based calculators: the four pillars, an overall fitness age, a fat loss timeline, plus running, nutrition and GLP-1.
Assessment
The Healthspan Audit
Estimate your Healthspan Score on the same 0 to 10 scale we use in studio, in two minutes.
The evidence
The data
The numbers behind the case, primary-sourced and refreshed monthly, free to cite.
Put it to work
Train for it
When you are ready to train against your numbers rather than read about them.
Guide
Our Approach
The Catalyst System: the 4-pillar, evidence-based methodology behind everything above.
Programme
Longevity Personal Training
1:1 training for the next 30 years, not the next 12 weeks, in the CBD.
Programme
Personal Training Over 50
Healthspan-focused 1:1 coaching calibrated for decades of capacity, MBBS-led.
Programme
Training After 50
The programme for the decade where muscle, balance, and bone need defending hardest.
Programme
Menopause and Bone Strength
How strength training protects bone mineral density through the menopause transition.
Programme
Personal Training for Seniors
Built around the science of healthy ageing: strength, stability, and cardiorespiratory fitness.
Start with your own four numbers
The Healthspan Audit scores all four pillars on a single 0 to 10 scale in two minutes, the same framework we use in studio. It is the front door to the 4-Pillar Healthspan Assessment.
Take the free Healthspan Audit