A discussion on protein intake and its role in enhancing muscle mass, preventing age-related muscle loss, and combating osteoporosis, led by Dr. Naras Lapsys, a renowned sports dietician and longevity specialist.
Topics include optimal protein intake for adults, the impact of increased protein intake on kidney function, a comparison of animal-based and plant-based protein sources, and the timing of protein intake in relation to strength training sessions.
Read More
The fourth compilation of people tripping, walking into things and getting mildly hurt in the gym.
Read More
One of the most common questions from potential clients is: How often should I train per week?
Based on your goals and schedule, find out what weekly frequency will work for you.
Read More
Two of our clients, Pat and Raj, featured in the South China Morning Post!
Read More
Don’t blindly copy other lifters—what looks correct for one person may not be right for you.
Read on to find out what works best.
Read More
On a heavy press, its bar path can make or break the lift. Get your elbow position right to eliminate unnecessary moment forces and maintain a vertical bar path for a more efficient and bigger press
Read More
Following the Starting Strength 5 step deadlift set up but struggling to get a heavy barbell off the floor? You might be doing something wrong. Here’s a surprisingly simple fix.
Read More
When the weight on the bar starts to feel really heavy, have you ever thought to yourself “I’m going to stay at this weight on the next few sessions till it gets easier before adding weight to the bar”? Here’s why staying at the same weight doesn’t work the way you think it’s going to.
Read More
Contrary to popular belief, mirrors in front of squat racks are a bad idea. Developing kinesthetic awareness is much more effective and efficient for learning and correcting technique on the barbell lifts. Here’s why.
Read More
Over the years, I’ve heard that there is a bigger difference in upper and lower body strength for women than in men. I’ve also suspected this phenomenon. But is that true? And if so, why? We compare data from some of the strongest men and women in the world to give you some interesting results.
Read More
How should you train when travelling, especially when most hotel gyms aren’t properly equipped for barbell strength training? Read on for how you can adapt your workout while on the road.
Read More
When deadlifting, does the barbell scrape your shins or thighs? If the answer is yes, what’s going on, and what can you do to fix it?
Read More
Raj tells his story of how he discovered Starting Strength and how strength training and having a stronger back solved his back pain in 6 weeks.
Read More
Do you have the habit of stretching before and after a workout? In this article, we dispel the myths about the effectiveness of stretching, and what you should do instead.
Read More
Back by popular demand. The third compilation of people tripping, walking into things and getting mildly hurt in the gym.
Read More
Have you been training, or exercising? Know the difference – if you’re not seeing tangible long-term results, you’re probably exercising. If you want to make progress, stop exercising and start training.
Read More
When the barbell drifts away at the start of a heavy pull, it introduces unnecessary and inefficient moment arms that will cause you to miss the rep. Here are common causes of this problem, and how to fix it.
Read More
When squatting heavy weights, even experienced lifters have the tendency to lift their chest early and kill their hip drive. All heavy squats follow the same movement pattern – the hips lead out of the hole. Here’s why and how to maximise your hip drive.
Read More
That last set was super hard – you almost didn’t manage to complete it, so you think you must have hit your max and can’t ever lift more than that. We disagree. Your limits are self-imposed and this is how to overcome them.
Read More
Everyone makes multiple form errors while lifting, some less obvious than others. Read on to understand why good coaches focus on fixing only one issue at a time.
Read More
The second instalment of a compilation of people tripping, walking into things and getting mildly hurt in the gym.
Read More
Recently, gyms have been popping up like mushrooms, so what makes one better than the other? Here’s how you can identify if a gym’s equipment is good enough for barbell strength training.
Read More
Why do we train for strength with barbells, and why only a few lifts? Understand how being strategic gives you incredible leverage that yields the biggest returns.
Read More
If your progress has started to show signs that it’s going to stall, it’s time to change your programming. Read on for what you should or should not do for post-novice programming.
Read More
Masters lifters Ling Lee Yong (age 76) and Michelle Yee (age 59) share their experience with strength training and competing in the recent Hygieia Masters Powerlifting Meet with The Straits Times.
Read More
Sometimes you’ll feel sore after training, and sometimes you won’t. What causes muscle soreness, and is it a good or bad thing?
Read More
Most lifters subconsciously push just enough to lift the bar. Just as much as you need to finish the rep, right? Wrong. Here’s why you need to build the habit of lifting explosively, pushing as hard and fast as you can on every rep.
Read More
One of the best things you can do for your own training is to sign up for a meet. This article addresses the fears behind why most lifters don’t want to sign up, and explains the benefits if they actually do compete.
Read More
Enjoy watching people trip? You’re in for a treat.
Read More
With as many as 70% of the population having legs that aren’t of equal length, do you know if you have a leg length discrepancy? Does it actually matter? How should you adapt your training? Here’s how to find out if you have a leg length discrepancy and what to do about it.
Read More
Why do we include a hip movement in the overhead press? How should we perform it?
Read on to understand the importance of the hip movement, the 5 most common problems that occur, and how you can solve them.
Read More
How fast should you descent when you squat? How do you stand back up from the bottom of a squat?
Here’s why you shouldn’t descent too quickly and how to get a “bounce” at the bottom of your squat
Read More
Does it matter where you’re looking at when squatting? Yes, it does. The direction of your eye gaze definitely impacts your squat efficiency.
Read on to understand how gaze affects form, and how to break bad habits of looking in the wrong place.
If your phone has a camera and you aren’t using it to record your training sessions, you’re missing out. Filming your lifts can be an invaluable tool for improving your training. Here’s why and how to video yourself.
Read More
Is your grip slipping on the deadlift? Usually, your grip is the first thing to go when the weight of your deadlift goes up. In this article, we discuss the various deadlift grips, their advantages and disadvantages, and when you should use them.
Read More
Should you train just before going on holiday? Or just stop now and restart when you get back? We address your concerns about losing gains, and how to minimise detraining and make the best use of planned breaks.
Read More
Yanking your deadlift off the floor usually results in undesirable “slack”. Read on to understand what slack is, how to set up properly for the deadlift, and how to identify and avoid slack before you pull your deadlift off the floor.
Read More
It seems reasonable to pause and catch your breath just before the final rep. But this common mistake makes the set harder than it needs to be. In this article, we explain why this is so, and how you can beat it.
Read More
to the layperson, barbell strength training is perceived as dangerous and puts one at high risk of injury.
In this article, we discuss if that’s really the case.
Read More
They both use heavy barbells. So powerlifting and barbell strength training are the same thing, right? Well, not really. In this article, we explain how they’re different and why it matters.
Read More
Is your overhead press stuck? Has progress stalled? Somehow can’t press more? Before you delve into a press training program, first start with how you’re pressing. To make sure that you’re pressing as efficiently as possible, pay attention to what happens even before you start to press – that is, how you set your grip.
Read More
It seems like it was only yesterday that Hygieia opened its doors… and we’re now celebrating our 5th anniversary! A very big thank you to everyone for your ongoing support. Our growth has been totally organic and we couldn’t have come this far without you.
How have we changed? I’d like to share what we’ve been up to, and where we’re going.
How do you decide which plates to put on the bar, to get to the weight that you need? Most people take that weight, deduct the weight of the bar and divide the remainder by 2. If you’ve been doing that, stop right now and read this article.
Read More
“How can someone with osteoporosis lift heavy weights without getting compression fractures?”
“Lifting weights is too extreme! If you’re older, shouldn’t you be doing something gentler like swimming or walking?”
In this article, we address why lifting weights, when carefully supervised, is actually ideal for treating osteoporosis.
When’s the best time of the day to train? When’s the best time to have a protein shake? Does it even matter?
Read More
Coach Marvin was in the SEA News Today Morning Show! Check out their conversation about the benefits when older adults strength train.
Read More
Singapore’s national newspaper, The Straits Times, interviews Patricia about osteoporosis, her training and breaking national powerlifting records.
Read More
For the longest time, we’ve been going on about the virtues of strength training. So aiming for strength is great. It’s true that the stronger you are, the better. But is there such a thing as being too strong? Can one actually be too strong?
Read More
You want to get jacked. What’s the difference between bodybuilding programs and strength training? And why should you choose one over the other? Bodybuilding and strength training are intertwined. Read on to find out why you must first get strong to gain muscle.
Read More
You’ve always used bumper plates. But one day, all the bumper plates in the gym are taken. No biggie – weight is weight, right? So you use iron plates instead. But as the weight gets closer to your working weight, you notice that it feels harder than usual.
Does it make a difference which plates you use? Turns out it does and here’s why.
Sandy was experiencing pain in her left knee due to arthritis, which greatly impacted her quality of life. She couldn’t run, climb up stairs or walk her dog. Every step she took was excruciating. Sandy decided to do something about it started training. As she got stronger, her knee pain decreased. Now, Sandy can run up and down stairs and walk her dog without experiencing knee pain.
Read More
It’s an anabolic steroid and helps build muscles, right? So why shouldn’t everyone start taking it? What can go wrong? Learn and understand what testosterone really is and what it does. The ugly side of testosterone can be quite unpleasant – find out why from Dr Sanjay Doshi it’s important to treat low testosterone correctly.
Read More
Do you regularly fail sets that aren’t too heavy? You’re probably not resting enough. To complete all the sets in a workout, you need to fully recover between sets. What’s the optimal amount of rest time between sets? Here’s how to find your sweet spot.
Read More
Training logs are a must-do for tracking your workout data. If you come to us with a training problem, having a training log can be extremely helpful. Because your log records your training history, an experienced coach can have a better idea of what’s going on from your workout data to help diagnose the problem. Here’s why and how you should keep one.
Read More
Right now, strength gyms in Singapore are being forced to close from 8th May until 13th June. No prizes for guessing why. So if you don’t lift barbells for a few weeks, what’s going to happen? Will you lose all your gains? Will you be a weak puddle of mush when you finally get back under the barbell? Here’s how to get back to strength training after a break.
Read More
Most of us have a clear training routine. You know that you’ll walk into the gym, change into lifting clothes, put on lifting gear and head to the rack. You know that you’ll start your training with squats, and you know the exact numbers for your working weight, sets and reps.
But what about your warm-up weights? And how many sets or reps? Actually, how much warm-ups do you even need to do?
Read More
If you’ve been lifting for a while, you know that weightlifting shoes are essential. What about weightlifting belts?
We usually hear a range of reactions from lifters, from “Nah, I’ll wait till I’m able to lift X kg before I start using a belt!” to “I see guys who wear a belt for their entire gym session, so do I need one too?”
Belts are important if you’re serious about lifting. Here’s a guide to why you might need one, and what to look out for.
Read More
Tired of spending hours upon hours in the gym training hard? Frustrated that you can’t reward yourself with a nice meal after a gruelling training session for fear of getting fat? Here’s how you can get strong and ripped training once a week and eating (mostly) what you want.
Read More
Happy 4th anniversary to Hygieia Strength & Conditioning! This month marks the 4th year since Hygieia opened its doors. Usually, we’d commemorate every anniversary with a BBQ outside the gym to thank everyone for their support, but COVID restrictions have prevented it this year. Instead, to mark the occasion, Patricia, one of our clients, interviews our founder Shaun about the history of Hygieia.
Read More
In barbell training, shoes matter. Here’s everything you need to know about weightlifting shoes, the essential gear for barbell training. We’ll tell you why you need a pair of weightlifting shoes, what to look out for, and how to buy them.
Read More
You’ve probably seen those viral videos: a lifter pulls a heavy deadlift and everything looks awesome. He puts the bar back down on the floor, stands back up, looks around like he’s confused, then suddenly, boom! He’s passed out flat on the floor. Read on to understand why some lifters pass out after deadlifts, and how to avoid it.
Read More
If you’ve strained or torn a muscle, most doctors will tell you to take some painkillers and rest the affected area. But extended rest and waiting for the injured muscle to heal on its own means that its recovery will be slowed down and the muscle fibres don’t heal back properly. Find out what you should do to speed up your recovery and lower the chances of injuring the muscle again.
Read More
It seems like there’s never enough time in our busy lives. Do you rush to the gym, then rush to complete your lifts while your mind is constantly thinking about how little time you have left before you’ve got to go back to work or to pick your kids? Within the time you have, how can you be more efficient while still maximising your strength gains? Here are 3 things that you can do to speed up your workout and still continue to make gains.
Read More
Previously, we saw that acquiring Patience, Hard Work and Practice will improve your training as well as various aspects of your life.
Now in Part 4, we get to the final lesson of Focus, which, when taken together with the other three, can transform who you are when applied.
Read More
While barbells are the best way to get strong, the improved physical capabilities isn’t the only benefit.
In Part 1 and Part 2, we saw how Patience and Hard Work can positively influence your life, by encouraging you to forgo short term gratification for long term benefit, and training up your ability to stick with doing hard things.
Now in Part 3, we’ll look at the lesson of Practice and how it helps you get better in just about anything you want to do.
Read More
The apparently simple process of barbell training will teach you life lessons that are useful both inside and outside the gym.
In Part 1 of this article series, we learned the lesson of Patience — how you should use it to train consistently and get strong slowly, instead of looking for unrealistic shortcuts.
Now in Part 2, we’ll look at the lesson of Hard Work, and how it helps you become a better version of yourself.
Read More
The barbell – it’s simply a piece of machined steel, a useful tool to get you strong when used correctly. But if you immerse yourself and commit to training, you will find that it does more than just get you physically strong.
The barbell and the process of training teaches you many lessons, and develops uncommon character traits that will positively affect your life outside the gym.
Read More
If you’ve been training at a commercial gym for a while, pause, take a look around and observe the regulars. You’ll realise that most of them are performing or look exactly the same as they did a few months (or even years) ago.
Now, take a moment and review your own training. Have you been making steady progress or have you been going around in circles?
Read More
Exercising to lose weight? Instead, improve your strength to improve your health. Check out other great reasons for going to the gym and bigger goals to train for.
Read More
According to the Health Promotion Board, about one-third of elderly Singaporeans aged 60 and above have fallen at least once. We’ll discuss why strength is important in maintaining balance and why “balance training” doesn’t work.
Read More
Do you have lower back pain that’s getting in the way of you enjoying your time in the saddle?
If you’re an avid cyclist, this might sound familiar to you. You’re enjoying the ride, feeling the wind in your face and clocking in the miles. About 30 minutes in, you start to feel a little dull ache in your lower back. As you keep going, that little ache gradually gets more pronounced.
Read More
Training isn’t meant to be comfortable – it never was, never is and never will be. If you’re serious about your training and want to make progress, you must shed the mindset of ‘working within your comfort zone’ and start getting comfortable with being uncomfortable.
Read More
If you’re above the age of 30, it’s certain that you have experienced or are currently experiencing lower back pain.
Martin had to travel extensively as part of running a successful patent law firm and spent at least 30 hours a month on planes. Back then, he flew business class not because he wanted to but because he had to – flying economy would cause him to suffer from excruciating pain for the next few days.
Read More
In this article, we’ll dive into the importance of gyms when it comes to training, not exercising, and how your mindset and outlook inevitably impact your view of gym culture…
Read More
Strength is an essential component of life and a determining factor of how you spend your golden years – being physically independent and doing the things you love or bring wheelchair-bound.
This simple test that you can do at home will tell you the state of your physical strength.
Read More
Progress stalling after your novice phase ended? Constantly getting stuck and not sure which post novice program will work for your situation? Coach Shaun talks about some strategies to move from your novice phase into intermediate.
Read More
Get these 3 reminders checked off before you deadlift and you’ll be in the optimal pulling position on every rep.
Read More
Who’s Stronger?
Lifter A, 50 kg bodyweight – Deadlifts 150 kg
Lifter B, 80 kg bodyweight – Deadlifts 200 kg
Patricia talks about her experience of being diagnosed with osteoporosis and beating it with barbell strength training and eventually being able to deadlift double her bodyweight.
Read More
Just like there are questionnaires and tests to gauge if you’re on the path to be financially ready for retirement, there are a multitude of simple tests to find out if you have sufficient strength for your golden years.
Read More
The hip bounce movement used in The Press 2.0 can be tricky for some lifters. Here’s a useful way to think about the movement.
Read More
In the 19th century fairy tale “Goldilocks and the Three Bears”, a little girl named Goldilocks tastes three different bowls of porridge and finds that the perfect bowl…
Read More
Remember the New Year’s resolutions you made a few months back? You had big plans to overhaul your life starting the moment the clock struck 12 on the 1st of January 2020…
Read More
Strength is something that everyone loses as they age – this is an irrefutable fact and occurs whether you like it or not. One does not appreciate the role that strength plays in their life until they find themselves in a situation whereby they lack the strength to perform simple activities of daily living. Getting a weak older adult stronger is like handing the keys to their independence back to them. But how does an older adult with aches/pains/injuries and no training experience get stronger safely using barbell training? Here’s a brief look at it’s done.
Read More
First of all, we at Hygieia Strength & Conditioning would like to thank you, our clients. Thank you for the opportunity to work with you, thank you for your continued…
Read More
This new year, instead of the usual and popular New Year Resolutions of losing weight/fat or exercising more, have you considered getting stronger?
Read MoreStrength, the most important physical attribute. We talk about strength and its importance in our day to day lives.
Read More
Do a quick search for “sports specific training” or “sports performance training” online and you’ll find a plethora of websites marketing programs that…
Read More
According to Singapore’s Department of Statistics, 13.7% of the resident population in 2018 are aged 65 years and over (Wong, 2018, pp.14). Thanks to advancements in…
Read More
Every once in a while, we get people walking into the gym and asking if strength training can help them if their goal is weight loss. Almost all of the time, they’re…
Read More
You’ve finalised your flights, booked your hotel and ready to go on your well-deserved holiday. Here’s how to plan your training around your travelling schedule.
Read More
If you’re new to lifting weights and deadlifts are part of your training (as it should be), you’ll probably notice calluses forming on your palm just below the junction…
Read More
Over the past few years that I’ve been a strength coach, I’ve worked with with dozens of lifters and brought most of them through to the end of their Novice Linear Progression…
Read More
Steven Miller talks about his experience starting strength training after 60.
Read More
If you’re able to squat to proper depth (hip crease below the top of your kneecap) with a barbell on your back, this article isn’t for you. If you’re able to do a bodyweight
Read More
An increasing number of people are realising the benefits of strength training and as a result, more people than ever are getting under barbells and squatting…
Read More
Patricia talks about her experience training at Hygieia Strength and Conditioning after being diagnosed with osteoporosis
Read More
The only Starting Strength Affiliate Gym in Asia