Most women arrive having done the cardio and the eating less, and having got smaller without getting stronger. That works for a while and then stops, because what you lose on that route includes muscle.
Muscle is the tissue that holds your metabolic rate up, keeps your bones loaded, and decides whether you can carry, lift and keep up at sixty. It is also the hardest tissue to get back once it is gone. The World Health Organization recommends muscle strengthening work on two or more days a week for every adult, and that recommendation exists because of what happens when it is missing.
So we train strength first and let body composition follow. It usually does, and the weight that comes off is the weight you wanted to lose rather than the muscle underneath it. Weight training is also the only reliable route to muscle gain, and muscle gain is what changes your shape rather than simply making you a smaller version of the same thing.
Whatever your fitness goals, the workout itself is the smallest part. What decides the outcome is whether the training is right for you and whether it actually happens.
One to one coaching with your coach, or semi private with one other person, whatever your current level of fitness.
A full assessment before anything is programmed: a movement screen, InBody body composition, and a conversation about what your week actually looks like.
A written program that changes on your numbers rather than on the calendar.
Nutrition coached alongside the training, built around how you already eat rather than a plan you will abandon by the second week.
A review every two weeks on the same machine under the same conditions, so the readings are comparable.
There is no shortage of advice aimed at women who want to get stronger and lose body fat. Most of it is written for an audience rather than for a person, and none of it has seen your assessment.
What we do instead is measure, program from the measurement, and change the program when the numbers say to. That is slower to promise and faster to work.
Coaching here runs continuously rather than in a fixed block. We build the first phase around what the assessment shows, review it against the numbers, and change it when the numbers say to.
Group sizes are deliberately small, so every session is coached properly rather than supervised.
We really want you to take action, join with your friends and get super fit, lean and confident.
What it costs depends on how often you train and for how long, so we quote after the consultation rather than publishing a rate that would not apply to you.
Not sure it is the right fit? Book a free consultation for women and we will talk it through.
Flexible sessions or monthly plans, built on your commitment and your goals.
Several of our coaches are women, and you can ask for a female personal trainer when you book.
Nate Sriphan is a fitness coach. Kim Doyoun is a coach. Som Benjaprasertsri is a physiotherapist, and because the physios work across both our floors you are not sent somewhere else when something starts hurting.
Each coach works with a small number of clients, so your personal training sessions are coached rather than supervised. If being trained by a woman matters to you, say so at the consultation and we will match you. Nobody will make it awkward.
This is the question we get asked most, so here is the plain answer. Building a large amount of muscle takes years of training specifically for it, eating in a surplus specifically for it, and wanting it enough to organise your life around it. It does not happen by accident to someone training two or three times a week.
What strength training does at the dose most women train at is change the shape of what is already there, keep bone loaded, and make everything outside the gym easier. If you ever did want to get noticeably bigger, you would have to come and ask us for it on purpose.
We use our own movement model, the Aspire Ascent. It is strength and conditioning organised so that progress has to be earned. Nine patterns in three families. Lower is hinge, squat and split. Upper is push, pull and carry. System is brace, locomote and position.
Every pattern runs through five stages: own it, load it, open the range, challenge it, then express it under real conditions. Between the stages sit four gates, and each gate has a named source of evidence behind it, so passing is a reading rather than an opinion.
If the evidence is not there, you do not move up. That sounds restrictive. It is the reason people stop getting hurt.
Body composition is taken on an InBody in week one and retested every two weeks on the same machine under the same conditions, so the numbers are comparable rather than merely different.
We look at muscle mass alongside body fat, because scale weight on its own hides whether you are losing the tissue you wanted to lose. Fat loss that costs you muscle is not a result.
We also track whether the plan actually happened: training sessions completed against sessions booked, food eaten against food planned. A good plan at sixty per cent adherence loses to an ordinary plan at ninety every time.
The first appointment is the trial: a consultation covering your goals and your history, a movement screen, and a foundation session. It is not a workout designed to leave you on the floor.
We talk through your week, what you have done before and anything that currently hurts, screen how you actually move, then take you through a first session so you can feel how we coach. The InBody baseline is taken in week one.
You leave knowing what you are doing, why you are doing it, and what we will be looking at in two weeks.
Yes. Several of our personal trainers and coaches are women, including Nate Sriphan and Kim Doyoun. Tell us when you book and we will match you.
No. Building a large amount of muscle takes years of training and eating specifically for it. At two or three sessions a week, strength training changes the shape of what is already there and keeps your bones loaded.
Most women who start with us have not lifted before. The first session is an assessment, so the program begins from your current level of fitness rather than from where a template assumes you should be.
No. Everything here is one to one, or semi private with one other person. The coach watches every set, which is the point.
Two to three strength sessions a week is enough for most people to make steady progress. We set the number around your week rather than the other way round.
It depends on how often you train and for how long, so we quote after the consultation rather than publishing a rate that would not apply to you. Flexible sessions or monthly plans, built on your commitment and your goals.
Jasmine City, 3rd Floor, 2 Soi Sukhumvit 23, Asok. A short walk from Asok BTS and Sukhumvit MRT.
Thirty years in the industry questioning the science. Building a team who understand the balance of progression, motivation and metabolic adaptation is what sits behind the results our clients get. Instead of spending years wading through conflicting advice, you get taken straight to the methods and the sustainable programs that hold up over time.
