Pre-Natal Personal Training Singapore

Pre-natal Personal Training · Singapore CBD

1:1 pre-natal personal training at Manulife Tower, calibrated to where your pregnancy is and where your OBGYN has cleared you to load. Led by Elly, a mom of two and competing HYROX athlete who has trained through and after two pregnancies of her own. Backed by three pre-natal certified coaches for the formal protocol depth.

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Overview

Pre-natal Personal Training · Singapore CBD

Pregnancy is not the time to stop strength training. It is also not the time to load like you did before. The right answer sits between those two, and it changes meaningfully across the three trimesters. The first trimester usually tolerates near-baseline programming. The second introduces specific contraindications and a different posterior-chain emphasis. The third demands rest-position changes, pelvic-floor awareness, and lighter overall load with longer recovery. A good pre-natal programme tracks those shifts in real time.

Every pre-natal client at Catalyst starts with the Catalyst Healthspan Assessment, modified for pregnancy. Sixty minutes in studio, four pillars measured (Body Composition, Cardiorespiratory Fitness, Stability, Strength). The Y-Balance Test captures the asymmetries the pelvic shift is producing, the Movement Pattern Strength reads where your kinetic chain is loading, and the Heart Rate Recovery profile sets the safe intensity ceiling. You walk out with the printed Healthspan Report, and the programme is built off that data.

We work with first-trimester clients still training near baseline, second-trimester clients adapting to a changing centre of mass, and third-trimester clients prioritising pelvic-floor work, posterior-chain maintenance, and the deliberate de-load that sets up a strong post-natal return.

How we do it

Each trimester gets its own protocol

First trimester usually maintains close-to-baseline loading with closer monitoring of fatigue and nausea. Second trimester shifts hinge mechanics, removes supine-loaded work past 16 weeks, and increases pelvic-floor awareness. Third trimester emphasises posterior-chain endurance, controlled mobility, and the lighter-load consistency that protects the post-natal restart. The programme moves with you.

OBGYN clearance, respected and integrated

Bring your OBGYN's letter and any women's health physio notes to the assessment. The coach calibrates the early sessions around what your physician has cleared. If you have a high-risk pregnancy or specific contraindications, the coach is direct about what training looks like inside those constraints and what is off the menu.

Pelvic-floor and diastasis aware from day one

Pre-natal programming is not the post-natal protocol applied earlier. It is its own discipline, with its own loading rules and exercise contraindications. The coach screens for the patterns that will matter later (post-natal diastasis recovery in particular) and trains the body in a way that minimises preventable post-natal work.

Same studio, same standard, same hours

1:1 coaching at Manulife Tower, above Telok Ayer MRT. Hot showers, towels provided, climate-controlled training floor. Hours: Mon-Fri 6am-8pm, Sat-Sun 8am-2pm. No mums-to-be circuit class, no shared room. Your hour is your hour, calibrated to your pregnancy and your week.

Sessions are use-when-you-can

Packages do not expire on a subscription clock. A week with severe morning sickness or a high-risk-bleed scare does not cost you a week of sessions. We would rather you train consistently across pregnancy than crash through a fixed-deadline block.

Continuity into the post-natal return

Most clients who train pre-natal with us continue post-natal at Catalyst. The same coach knows your pregnancy, your delivery method, and your starting baseline. That continuity matters: pelvic-floor recovery, posterior-chain rebuild, and post-natal asymmetry resolution happens faster when the coach already knows the body.

Not ready to book?

Start with the free Healthspan Audit

12 questions, 3 minutes, a real Healthspan Score across the four pillars. No contact details until the end, no studio visit. Take it on your phone.

Take the free Healthspan Audit →

Why Catalyst

Pre-natal training is a discipline, not a modified general programme

The most common failure mode is a trainer who takes their regular programme and removes the obvious contraindications. That leaves a pre-natal client doing a watered-down version of work that was never designed for their changing biomechanics. Catalyst treats pre-natal as its own protocol: each trimester has its own loading rules, its own posterior-chain emphasis, its own pelvic-floor awareness, and its own deliberate progressions. The pillar data tells the coach what to prioritise; the trimester sets the constraints.

Coached by someone who has lived it, backed by formal credentials

Elly is a strength coach, an internationally competing HYROX athlete in the Over-40 category, and a mom of two. She trained through both pregnancies and rebuilt through both post-natal windows. That lived experience is the practical depth no certification can substitute. Behind Elly, three Catalyst coaches hold formal pre-natal certifications (Bervin, Dr Luqman, and Hafiz). The lived experience and the formal protocols both have a place. You get both.

The programme reads your data, not the calendar

The four pillars are diagnostic across pregnancy. Where your Y-Balance asymmetry is widening tells the coach the pelvic shift is taking. How your Heart Rate Recovery profile is drifting signals when to lower the intensity ceiling. Skeletal Muscle Index trends through the trimesters tell us where to defend the lean mass that will support post-natal recovery. The work is grounded in what your body is doing this week, not a generic week-by-week template.

Before you book

Catalyst sells 1:1 personal training in packages, paid upfront, sized after the assessment. First-time client rate is SGD 163.50 per session. The 60-min Catalyst Healthspan Assessment is free; you walk out with the printed Healthspan Report and a clear trimester-appropriate movement profile regardless of whether you sign up.

See full pricing →

Common questions

Q. 01

When is it safe to start pre-natal personal training?

After your OBGYN has confirmed the pregnancy is progressing normally and has cleared exercise in writing. Bring the clearance to the assessment. If you have a high-risk pregnancy, share that at the assessment and your coach will calibrate the programme accordingly. We do not load through pain or against medical advice; we work inside what your physician has approved.

Q. 02

I have not strength trained before. Can I start during pregnancy?

Yes, with closer onboarding. The first six to eight weeks for a previously-untrained pre-natal client are about pattern competence, breathing mechanics, and pelvic-floor awareness, not load. The intensity progression that follows is more conservative than a previously-trained client's, but the long-term trajectory is meaningful: clients who start during pregnancy typically arrive at delivery materially stronger than they began.

Q. 03

Will my coach load me on heavy compound lifts?

It depends on what your assessment shows and what your OBGYN has cleared. Many first-trimester clients with prior strength experience continue loaded squats, deadlifts, and presses with appropriate adjustments. Most second- and third-trimester programmes shift away from heavy supine and prone work to alternatives that train the same patterns differently. The data drives the decision, not a template.

Q. 04

What if my pregnancy is complicated and my OBGYN limits exercise significantly?

We work inside whatever your physician has approved, even if that means we cannot offer the usual training shape. Some clients benefit from light breathing, mobility, and seated-only work for a period; others are advised by their OBGYN to pause entirely. We will be honest about what training looks like in your situation, and we will not push the limits your doctor has set.

Q. 05

How are coaches assigned to me?

We match you based on your goals, training history, medical considerations, and personality fit. Every coach at Catalyst Performance is trained in the same 4-Pillar framework, but each brings a different strength. You work with the coach who is best positioned to guide your long-term development.

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Book the assessment first. Train through the pregnancy after

The 30-min call is the only thing you commit to up front. Everything else only happens if it makes sense.

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Who coaches this

The coaches who lead pre-natal training at Catalyst

One coach who has trained through two pregnancies of her own, and three more with formal pre-natal certifications. The lived experience and the protocol depth, in the same studio.

Elly

Strength Coach and HYROX Athlete Over 40

Mom of two and an internationally competing HYROX athlete with 18 Over-40 podium finishes, most recently a 2nd-place finish. Elly trained through both pregnancies and rebuilt through both post-natal windows. The depth she brings to pre-natal coaching is not certification-shaped; it is the practical depth of a strength coach who has personally executed the protocol on her own body, twice.

Mom of Two, Trained Through Both Pregnancies
18 HYROX International Podium Finishes, Over 40
Certified Strength and Conditioning Coach (ASCA)

Read Elly's full bio →

Bervin

Co-Founder and General Manager

Holds a Pre/Post Natal Certification by Dr Claire Norgate, the same framework used by Catalyst's knee and back rehab track. Bervin built Catalyst around training that serves clients across life stages, and personally programmes for clients who want a coach who can read pre-natal protocols in detail without losing the long-term healthspan view.

Pre/Post Natal Certification (Dr Claire Norgate)
ACE + NASM + PTA Global Personal Training
Over a Decade in the Singapore Fitness Industry

Read Bervin's full bio →

Dr Luqman

Co-Founder and Head of Training Systems

MBBS holder applying medical training to preventative health rather than clinical practice. FIT-ASIA Pre/Post Natal certified, knee and back rehab certified. For pre-natal clients with complex medical histories or who want a coach with anatomical fluency, Luqman is the read.

Bachelor in Medicine and Surgery (MBBS)
FIT-ASIA Pre/Post Natal Certification
Knee and Back Rehab Certified by Dr Claire Norgate

Read Dr Luqman's full bio →

Hafiz

NKT-Certified Movement and Rehab Trainer

FIT-ASIA Pre/Post Natal certified plus Knee and Back Rehab by Dr Claire Norgate. The NKT diagnostic lens is unusually useful in pre-natal training, where the changing pelvis and posterior chain create new compensation patterns week-by-week.

FIT-ASIA Pre/Post Natal Certification
Knee and Back Rehab Certified by Dr Claire Norgate
NeuroKinetic Therapy Level 1 Certification

Read Hafiz's full bio →

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