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Pre-natal Personal Training · Singapore CBD

Pre-natal personal training that respects each trimester

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 mum of two and competing HYROX athlete who has trained through and after two pregnancies of her own. Backed by four pre-natal certified coaches, including the team's Advanced Pre and Post Natal specialist, for the formal protocol depth.

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How the first step works

Why personal training here starts with a call

Choosing a personal trainer is hard. You are trusting someone with your body, your time and years of your health, usually before you have seen how they actually work. Our team is among the most experienced in Singapore, and that experience taught us what most studios skip: credentials get a coach in the room, but the rapport and whether the place genuinely fits you are what decide whether the work lasts.

So we keep the first step low-friction: a complimentary 30-minute video call, face to face, no commitment beyond your time. If it is a fit, your in-studio assessment follows, sixty minutes with your four pillars measured.

From SGD 163.50 per session, no membership required.

Rated 5 stars on Google
“The four pillar assessment and healthspan score helped me see exactly where I was starting from. I feel stronger, move better and actually look forward to training now.”
Alex Tan · Google review

What members say on Google

★★★★★Rated 5 stars on Google

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★★★★★
My strength numbers are up, my cardio has improved and everyday tasks feel easier. More importantly, I understand what we are doing and why.
Grace HuangMember, Manulife TowerGoogle
★★★★★
The coaches focus not only on pushing you to perform better but also on ensuring proper technique and injury prevention. Every session is challenging in a good way.
Susan TngMemberGoogle
★★★★★
I was already lifting on my own but felt stuck. Training at Catalyst gave me structure and progression again. I feel stronger, my joints feel better and I finally have a program that is tailored to me.
Velma M.Experienced lifterGoogle

Your coach

Elly, lead pre-natal coach at Catalyst Performance, training in the Singapore CBD studioElly coaching a client one-to-one on a cable row in the Catalyst Performance Singapore CBD studio

Pre-natal personal training, coached by someone who has trained through it herself

Elly is Catalyst's lead pre-natal coach. In her late forties and a mum of two, she trained through both her own pregnancies and rebuilt through both post-natal windows, and competes internationally at HYROX with over 20 Over-40 podium finishes. She coaches trimester-calibrated, OBGYN-cleared, pelvic-floor-aware loading from lived experience, not a template. Behind her, three Catalyst coaches hold formal pre-natal certifications.

  • Mum of two, trained through both pregnancies
  • 20+ HYROX international podium finishes, Over 40
  • Certified Strength and Conditioning Coach (ASCA)
Book your complimentary consultation →Read Elly's full bio →
Pre-natal personal training 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.

Part of Catalyst's personal trainer in Singapore, coached at our private Manulife Tower studio in the CBD.

Comparing pre-natal training in Singapore

What pre-natal personal training at Catalyst includes that other options usually do not

Trimester-specific programming

Catalyst Performance

First, second, and third trimester each have their own loading rules, posterior-chain emphasis, and pelvic-floor protocols

Pre-natal group fitness classes

Class flow caters to a mixed-trimester room

General PT with pre-natal adjustments

Standard programme with the obvious contraindications removed

Coach with lived pre-natal experience

Catalyst Performance

Elly trained through two pregnancies of her own, backed by a pre-natal certified coaching team, with programming reviewed by Dr Luqman Haris, MBBS

Pre-natal group fitness classes

Instructor may hold certification, lived experience is rare

General PT with pre-natal adjustments

Trainer may or may not have done pre-natal certifications

Pelvic-floor and diastasis awareness

Catalyst Performance

Screened at the Catalyst Healthspan Assessment, then trained into the protocol from week one

Pre-natal group fitness classes

Group-class scope; individual screening uncommon

General PT with pre-natal adjustments

Often deferred to a women's-health physio referral

OBGYN clearance integration

Catalyst Performance

Discharge notes and any high-risk constraints respected from session one

Pre-natal group fitness classes

Standard waiver; individual medical context not visible

General PT with pre-natal adjustments

Trainer-by-trainer, usually informal

Coaching ratio

Catalyst Performance

1:1, one coach, one client, in a private studio

Pre-natal group fitness classes

Group setting; instructor moves between participants

General PT with pre-natal adjustments

Usually 1:1 but on a shared commercial gym floor

Use-when-you-can sessions

Catalyst Performance

Morning sickness or a high-risk-bleed week does not cost you a session

Pre-natal group fitness classes

Class schedule; miss the class, lose the fee

General PT with pre-natal adjustments

Trainer's own cancellation policy applies

Comparison applies to 1:1 personal training during pregnancy specifically. Pre-natal yoga, pre-natal Pilates, and pre-natal aqua classes are different products serving different needs.

How our pregnancy personal trainer works
Pregnancy personal trainer at Catalyst

Each trimester gets its own personal training 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.

Pre-natal personal training, Singapore CBD

OBGYN clearance, respected and integrated by your personal trainer

Bring your OBGYN's letter and any women's health physio notes to the assessment. The coach calibrates the early sessions around what your doctor 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.

Pregnancy personal trainer at Catalyst

Personal trainers 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.

Pre-natal personal training, Singapore CBD

Same personal training 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-10pm, Sat-Sun 7.30am-5pm. No mums-to-be circuit class, no public access. Your hour is your hour, calibrated to your pregnancy and your week.

Pregnancy personal trainer at Catalyst

Personal training 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.

Pre-natal personal training, Singapore CBD

Continuity of personal training 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.

Why Catalyst

01

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

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.

02

Coached by someone who has lived it, backed by formal credentials, pregnancy personal trainer

Elly is a strength coach, an internationally competing HYROX athlete in the Over-40 category, and a mum 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, four Catalyst coaches hold formal pre-natal certifications: Jayme (the team's Pre/Post Natal Specialist, Advanced Pre and Post Natal Exercise Certification), Bervin, Dr Luqman, and Hafiz. The lived experience and the formal protocols both have a place. You get both.

03

The programme reads your data, not the calendar, pregnancy personal trainer

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.

Pregnancy personal trainer pricing, before you book

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

Pre-natal personal training, common questions

Q. 01, pre-natal personal training

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 doctor has approved.

Q. 02, pre-natal personal training

I have not strength trained before. Can I start personal training 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, pre-natal personal training

Will my personal trainer 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, pre-natal personal training

What if my pregnancy is complicated and my OBGYN limits exercise significantly, can personal training adapt?

We work inside whatever your doctor 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, pre-natal personal training

Is a pregnancy personal trainer the same as prenatal personal training?

Yes, they're the same thing under different names. A pregnancy personal trainer, a prenatal personal trainer, and pre-natal personal training all describe 1:1 strength coaching during pregnancy. At Catalyst it means trimester-calibrated programming inside what your OBGYN has cleared, pelvic-floor and diastasis aware from day one, with the deliberate de-load that sets up a strong post-natal return.

Q. 06, pre-natal personal training

How are coaches assigned to me, and can I choose my personal trainer?

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.

See all FAQs →

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Who coaches this

The certified personal trainers behind the pre-natal programme

Beyond Elly, four Catalyst coaches hold formal pre-natal certifications, led by Jayme, the team's Pre/Post Natal Specialist. The lived experience leads; the protocol depth backs it, in the same studio.

Jayme, Performance Coach and Pre/Post Natal Specialist, personal trainer, Catalyst Performance

Jayme, Performance Coach and Pre/Post Natal Specialist, personal trainer

The team's Pre/Post Natal Specialist. Jayme holds the Advanced Pre and Post Natal Exercise Certification and is STOTT trained in mat and reformer Pilates, on top of a BSc (Hons) in Sports and Exercise Science. She coaches clients through pregnancy and the postpartum months as one continuum, so you can stay with the same coach from the second trimester through the return to full training.

  • Advanced Pre and Post Natal Exercise Certification
  • STOTT Trained Mat and Reformer Pilates
  • BSc (Hons) Sports and Exercise Science
Read Jayme's full bio →
Bervin, Co-Founder and General Manager, personal trainer, Catalyst Performance

Bervin, Co-Founder and General Manager, personal trainer

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 oversees programming 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, personal trainer, Catalyst Performance

Dr Luqman, Co-Founder and Head of Training Systems, personal trainer

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, personal trainer, Catalyst Performance

Hafiz, NKT-Certified Movement and Rehab Trainer, personal 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 →

Book the assessment first, personal training 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.

Book your complimentary consultation →