Gain Muscle - Leading Personal Trainers to Help You Build Muscle

Improved Metabolic Rate

Muscle tissue burns more calories at rest as compared to the fat tissue, which helps boost your metabolic rate. This helps in maintaining weight and a healthy body composition.

Better Joint Health

Strong muscles provide better support for your joints, which can help prevent injuries and reduce the risk of conditions like osteoarthritis.

Increased Bone Density

Resistance training and muscle-building exercises stimulate bone growth and increase bone density, reducing the risk of osteoporosis and fractures.

Improved Mental Health

Regular exercise, including strength training, has been shown to increase self-confidence, improve mood, and boost overall mental well-being.

Enhanced Body Composition

Building muscle helps sculpt and tone the body, improving your physical appearance and boosting self-confidence. It also contributes to a leaner, stronger physique.

Improved Metabolic Rate

Muscle tissue burns more calories at rest as compared to the fat tissue, which helps boost your metabolic rate. This helps in maintaining weight and a healthy body composition.

Better Joint Health

Strong muscles provide better support for your joints, which can help prevent injuries and reduce the risk of conditions like osteoarthritis.

Increased Bone Density

Resistance training and muscle-building exercises stimulate bone growth and increase bone density, reducing the risk of osteoporosis and fractures.

Improved Mental Health

Regular exercise, including strength training, has been shown to increase self-confidence, improve mood, and boost overall mental well-being.

Enhanced Body Composition

Building muscle helps sculpt and tone the body, improving your physical appearance and boosting self-confidence. It also contributes to a leaner, stronger physique.

How can TSquared Lab
help you with building muscles?

Foundation

Prepare your body for strength training

We start with getting your body ready for strength training. During this phase, you will learn which muscles you are working on during different exercises, the mechanics of the movements, and how to do them with the right posture to maximise your muscle growth.

Nutrition

Optimise your diet

Depending on your objective, we guide you towards your calorie intake. When you are building muscles, you need to add more proteins to your diet but don’t forget about carbs and fats as a balanced diet can go a long way and help you reach your goals faster.

Growth

Leverage Progressive overload

Progressive overload, or intensification, is the holy grail of building muscles. Simply put, our trainers will help you to constantly increase the stress placed on your body, so it can adapt to the exercises by growing bigger and stronger.

Total Transformation

The TSquared Lab Experience

What truly sets us apart is the TSquared Lab experience. It is not just about fitness; it's a holistic journey that reflects our core values, it's a commitment to your success, well-being, & personal growth. Together, we'll transform your body and empower you to lead a healthier, more fulfilling life.

How can TSquared Lab
help you with building muscles?

Prepare your body for strength training

Optimise your diet

Leverage Progressive overload

The TSquared Lab Experience

What truly sets us apart is the TSquared Lab experience. Here it is not just about fitness; it's a holistic journey that reflects our core values, it's a commitment to your success, well-being, and personal growth. Together, we'll not only transform your body but also empower you to lead a healthier, and fulfilling life.

Rajesh, 41

Achieved his best avatar.

Over the last four months, Rajesh successfully dropped 16 kilos and reduced his body fat by 12%, focusing not only on aesthetics but also on strength, flexibility, stamina, and overall fitness. His goal was not just a physical transformation but a holistic one that could support his passion for mountaineering, where he needed strength, endurance, and mental resilience.

Rajesh says, and we quote, "Today I am heading to the Himalayas right after a few hours, it’s the perfect way to end the transformation."

Umar, 34

Breaking the Plateau

Umar trained independently before entering TSquared Lab, but he reached a plateau and was unable to advance. Umar wanted to be a role model for his kids by being fitter than before, and our trainer Danial related to that. Danial helped him rectify sleeping and eating patterns and combined a training program that was result-focused.

Umar says and we quote "I saw the real change, I felt better, I slept better, and I realised that I have received a lot of knowledge from Danial and my friends and family are seeing the evident change in me.

Woei Yun, 51

Achieved a pull-up in 8 weeks.

After trying out different gyms, Woei Yun came across TSquared Lab and was immediately impressed. She liked the detailed analysis outlined for her in terms of health, fitness, and aesthetic goals.

Woei Yun says, and we quote- “The decision to sign up was cemented when the trainers at TSquared Lab set a clear, measurable goal: to achieve a pull-up within eight weeks."

Sammuel, 40

Achieved his dream physique.

Before joining TSquared Lab, Sam struggled with maintaining proper form & a sustainable diet. He found himself trapped in a cycle of starting & stopping diets without seeing lasting results. With Firdauz's guidance, he has not only improved his form but also learned how to manage his diet effectively, allowing for cheat days while maintaining a calorie deficit.

Sam says & we quote, "I have always thought that I have pushed myself to the limit but once I started to train with TSquared Lab I came to know that I can do more, and I have got Firdauz here who tells me what to do & he always pushes me to do better."

Raj, 37

Transformation instilled a new sense of confidence.

Raj had gained too much weight and realised how desperately he needed help from a specialist to improve his appearance. His confidence was shaken by how he looked. His personal trainer, inspired and guided Raj to follow a customised training program, and in just one year, he dropped 30 kg of weight and 20% of his body fat.

Raj says, and we quote, “I feel more confident, happier, and even more positive in my life.”

Poh Lin, 46

Improved Quality of Life.

Exercise has not only improved my physical health but also my quality of life. I feel stronger, more energetic, and more confident about facing the years ahead.

Poh Lin's journey at TSquared Lab wasn’t just about physical transformation; it was a mental and emotional evolution as well. Her main priority was her health, as after two surgeries in four years, she realised how important it was to take care of her body.

Poh Lin says, and we quote, “You may not have control over what life throws at you, but you can decide how you respond."

Ajmal, 25

Weight kept declining, and his strength kept improving.

Ajmal had never stepped into a gym before starting his fitness journey at TSquared Lab, making his transformation even more remarkable. Under Coach Joshua's guidance, he successfully reduced 17 kgs and 10% body fat while improving his strength and endurance.

Ajmal says, and we quote, "I never thought I’d be the type to go to the gym, but here I am. It feels great to see the results of hard work."

Cynthia, 45

Discovered newfound strength.

Three months into her training at TSquared Lab, Cynthia achieved her first pull-up—a feat she had deemed impossible after years of trying on her own. Under Nizam’s guidance, Cynthia revamped her eating habits, incorporating more protein and balanced meals into her diet. The results were transformative. Her soreness reduced significantly, and her energy levels soared.

Cynthia says, and we quote, “This journey has shown me that with discipline, commitment, and the right coaching, anything is possible.”

Khartini, 42

Reversed pre-diabetes in 6 months.

Khartini was diagnosed as pre-diabetic during a routine health check-up in March 2023, with high blood sugar levels and a BMI categorised as obese. This marked the beginning of her transformative journey. After six months of dedicated effort along with Coach Kelly at TSquared Lab, she reversed her pre-diabetic condition, normalising her blood sugar levels and losing 15 kg by the end of the year.

Khartini says, and we quote, "The first time I ran 10 km, I cried; it felt like I was proving to myself that I could do anything."

Rajesh, 41

Achieved his best avatar.

Over the last four months, Rajesh successfully dropped 16 kgs and 12% body fat, focusing not only on aesthetics but also on strength, flexibility, and overall fitness, which could support his passion for mountaineering.

Umar, 34

Breaking the Plateau.

Umar trained on his own before hitting a plateau and wanted to become a role model for his kids. Trainer Danial helped Umar improve sleep, nutrition, and follow a personalised training plan to achieve his goals.

Woei Yun, 51

Achieved a pull-up in 8 weeks.

Woei Yun liked the detailed analysis outlined for her in terms of health and fitness at TSquared Lab and set out to achieve her performance goal of being able to do a pull-up in 8 weeks.

Raj, 37

Transformation instilled a new sense of confidence.

Raj struggled with weight gain and felt underconfident, prompting him to seek expert help. In just one year, of working out at TSquared Lab he lost 30 kg and reduced his body fat by 20%.

Sammuel, 40

Achieved his dream physique.

Before joining TSquared Lab, Sam struggled with maintaining proper form & a sustainable diet. With Firdauz's guidance, he has not only improved his form but also learned how to manage his diet effectively.

Poh Lin

Improved Quality of Life.

Poh Lin lost 11% body fat and learnt to priortise her health, as after two surgeries in four years, she realised how important it was to take care of her body.

Ajmal, 25

Weight kept declining, and his strength kept improving.

Under Coach Joshua's guidance, Ajmal successfully reduced 17 kgs and 10% body fat while improving his strength and endurance.

Cynthia, 45

Discovered newfound strength.

Three months into her training at TSquared Lab, Cynthia achieved her first pull-up, a feat she thought was impossible. She also gained 4.3 kg of muscle mass and her energy levels soared higher.

We are dedicated to help you achieve and surpass your transformation goals one session at a time.

With expert guidance and a personalised approach, together we will conquer every milestone.

Interested to get trained by World’s Leading Transformation Experts?

We are dedicated to help you achieve and surpass your transformation goals one session at a time.
With expert guidance and a personalised approach, together we will conquer every milestone.

Interested to get trained by World’s Leading Transformation Experts?

TSquared Lab

5.0

Personal trainer in Singapore

Lay Jia Min

Customized training program. PT Joshua always makes sure I push my boundaries yet making the sessions enjoyable, very happy with my results after 1 year under him.

Mabel Ng

Training with Coach CX over the past 10 months has been a truly transformative journey! I’ve not only lost 10kg and reduced my body fat by 7%, but I’ve also gained strength, resilience, and even a much stronger immune system. My triglycerides were at an unhealthy high before I started, and now they’re at an optimal level—something I never thought I’d achieve!

When I first joined, I had a pre-existing hairline crack at my lower back which I was very concerned. Coach CX’s expertise in injury management was clear from the start—he carefully tailored a program that was both safe and effective, allowing me to progress without aggravating my past injury.

What impressed me most was his dedication beyond the gym. Recently, I suffered a thumb injury, and instead of simply modifying my workouts, he went above and beyond. He sourced a specialized practice tool to demonstrate exercises I could do at home to strengthen my thumb and aid healing. This clearly demonstrated how much he genuinely cares about his clients’ well-being.

Before training with Coach CX, I rarely exercise, but now I genuinely enjoy my gym sessions. His focus on proper form and technique has not only made my workouts more effective but also given me the confidence to train on my own. Fitness has become a natural part of my lifestyle, and I feel stronger and healthier in my 50s than ever before.

I highly recommend Coach CX to anyone looking for a personal trainer who’s not only an expert in body transformation but also truly invested in your well-being.

KY L

I started personal training with Raihan in July 2024, and the experience so far has been genuinely positive. Raihan has been accommodative, tailoring the program to suit my individual progress and needs. This personalized approach has allowed me to steadily build strength over time.

What stands out about Raihan’s training style is the focus on sustainable, progressive improvement rather than quick fixes, which I’ve found both motivating and effective. Overall, it’s been a rewarding journey, and I’m pleased with the progress I’ve made under her guidance.

Jansen Tan

Training at TSquared Lab Raffles with Coach Lex has been a great experience. Over 15 sessions, I’ve lost 6.2% body fat and gained 4.9kg of lean mass. Lex’s coaching is detailed and personalized, which has really helped me stay on track.

The gym has a welcoming and supportive environment, and the team genuinely cares about helping you reach your goals. I’d recommend TSquared Lab Raffles to anyone looking to make actual progress in their fitness journey.

June Gee

Being almost half a Centurion, I have struggled with weight gain and lethargy for the past 4 years. In my recent Personal Training fitness journey with TSquared Lab, Coach Derek has been an amazing inspiration. He is a very detailed and experienced coach who is always ensuring I get the most out of each session. There is never a dull moment in every lesson with Derek, constantly challenging my limits and increasing strength, with all done under his supervision and support. In 4 months, I have experienced a reduction of 5kg in weight and 9% fat loss, thanks to Coach Derek for this amazing result and journey. 🧡

Jasmine Teo

I had Kelly as my trainer for this year, and she’s been a great friend/companion in my fitness journey.. highly recommend to take up her sessions as she always feels like a friend who’s there for you :)

Teng Koon Lim

I started my program with Nicholas just over 3 months. I have never done much gym work to begin with. He has been absolutely brilliant in coaching me from scratch with the finest details and encouragement. The workout has seen very positive results and most importantly enjoyable and is sustainable(my fear for injuries). Kudos and I fully recommend it even to absolute noobs and beginners.

S T

I decided to push myself after having been in a rut for the whole of 2024 and signed up for TSquaredLabs personal training. I have been doing so for the past 5 sessions. I have had a very positive experience thus far, both with the gym and my coach, and wanted to write a review.

I’ve been training with Lex; from day one, he’s been incredibly approachable, positive, and encouraging, making it easy for me to really push hard in every session and not worry about other things.

What truly sets Lex apart is his attention to detail and holistic approach. Outside the gym, he meticulously tracks my food intake, steps, and overall progress of things I do to ensure my lifestyle is aligned with my goals. Inside the gym he always ensures that safety and proper form are always prioritized. Quite evident in every exercise is his deep knowledge of muscle activation and exercise science.

Thanks to Lex’s guidance, I’ve already seen very promising results—losing 1.6% body fat in just two weeks with my goal of 1% every week.

The gym itself is high quality equipment, friendly staff team who also knows my name, clean environment (constant wipe downs!) and I’m happy to have chosen this gym instead of the others out there 👍💪

Valerie Lee

I’ve trained with Raihan for more than a year and I could definitely see myself getting stronger and better than before. She’s the most amazing, patient, responsible and motivating trainer who always make our sessions enjoyable while pushing limits, and having her to keep my dieting habits and lifestyle in check motivates me to adopt a healthier lifestyle and mindset. Definitely recommend her :)

Mika J

Having trained by Nicholas almost 2 months now, I can see the immediate change which I'm so happy for it. He can provide detailed instructions and also identify the issues in my form and execution. I'm motivated and have been so active since I started working out at this gym and I highly recommend them! Lastly the facilities including shower room is clean which I also rated as 5 stars!

Seow Har Goh

TSquared Lab provides good training environment. It is clean with well maintained facilities. I have great experience with trainer Renee, who is willing to adapt training programme to suit my needs.

Charayaphan Nakorn Boon Han

Ivan Ang is an exceptionally motivational and knowledgable trainer who provided lots of support and guidance in my fitness journey. I learnt so much and attained my fitness goals smoothly, and this encourages me to leep training and improving. Highly recommend.

Joyce Lau

I can’t recommend my PT, Brandon enough! From the moment I started working with him, I could tell he was genuinely invested in helping me achieve my fitness goals. He took the time to understand my needs, assess my abilities, and create a personalized plan that challenged me in all the right ways. Brandon is incredibly knowledgeable, motivating, and supportive. He not only push you to be your best but also ensure I'm using proper form and technique to avoid injury, nagging me when I done it wrongly. Every session feels fresh and exciting, I always look forward my 1 hour with him. Kudos to Brandon, I’ve seen amazing results, both physically and mentally and achieving to my desire outcome. He helped me build strength, confidence, and a healthier lifestyle that I never thought was possible.

Jiabin Tang

Totally recommend getting yourself trained at TSquaredLabs! Thoroughout my training journey, Richie has been very patient and was constantly checking on me for the intensity level, the challenges and progress loading and intensity was just what my body could handle, In terms of meals, there is accountability as well - he also constantly checks if I’m eating by well enough for muscle strength and growth, which commercial gyms doesn’t quite.

Thanks to Riche’s guidance, I am able to lift heavier both for machine and dumbells. I’ve also seen steady increment in my muscle mass too.

On top of this, TSquaredLabs’ service is transparent (numbers are on their website) and response are prompt. Generally good positive vibes at the training location as well.

I’m very likely to come back to train once my commitments are lesser.

Thanks again, Richie & TSquaredLabs team! :)

M L

I had an excellent experience training with Leann. She provided a fantastic introduction to strength training, equipping me with the baseline knowledge, techniques, and good habits needed to train effectively. With the conclusion of my package, I feel confident enough to continue self-training, and cultivate this as a lifelong habit!

One of Leann's standout qualities is her focus on form and safety. She watched my movements closely and gave effective cues or alternative exercises to help me engage the right muscles. This in-person feedback was invaluable—something you can’t replicate with online resources.

Leann was able to share science-based explanations to help me understand not just the ""how"", but also the ""why"".

She is also highly encouraging, making sure I progressed in my training. My strength improved significantly—for instance, I went from a 6kg chest press dumbbell to 11kg with assistance over 4 months.

She also offered practical nutrition advice, emphasising a sustainable, protein-rich diet rather than simply counting calories. This approach kept me motivated even when I occasionally slacked off.

Leann also provided practical tips to help me continue training on my own, such as how to set up machines and modify exercises based on equipment available.

The Tsquared facilities were excellent, with a variety of well-maintained equipment, clean shower areas, and friendly staff.

Overall, Leann made strength training a very enjoyable journey. I will recommend her to anyone looking for a knowledgeable, attentive, and motivating trainer!

Harsimran Singh

T Squared Lab has been instrumental in my fitness journey. And this has been made possible by my brilliant PT Haz. After trying out a few different PTs, I found Haz to be a perfect combination of solid technical skill and great communication skills. She is very diligent, pushes me in the right way while ensuring safety. She constantly reviews and adapts my training program based on my evolving goals and busy life. She is super awesome and I am so grateful to her for helping me make a better version of myself.

Joey L

Trained with Erly for a short period and find her to be very professional and dedicated. She is friendly and able to explain and ensure one execute correctly during trianing with machines & weights. In addition, would like to compliment on Isa who is very helpful and patient; helping and explaining to me on the adminsitration of my sessions.

Min Hui Oon

This was my first time working with a personal trainer, and after 7 months of training with Elvis, I can confidently say it has been a wonderful experience! Throughout the training, Elvis had demonstrated an exceptional understanding of fitness and nutrition, helping me gain better insight into the importance of combining proper food intake with resistance and cardio training tailored to my specific goals.

Elvis designed a personalized training plan that suits my needs and fitness level, and I’ve seen remarkable improvements in my physique, with noticeable changes in my muscle mass and a reduction in body fat percentage.

Elvis is also patient and meticulous during training as pays close attention to ensuring my posture and form are correct during every exercise, which not only maximizes the effectiveness of each workout but also significantly reduces the risk of injury. His patience and attention to detail make every session feel safe and productive, even as I push my limits.

Additionally, he also closely monitors the progress and will make adjustments to the training program whenever necessary such as to accomodate a physical limitation or adapt to my energy levels on a particular day. These adjustments have greatly supported my progress and minimized burnout.

Thanks to Elvis, I’ve built a strong foundation for a healthier lifestyle and developed a newfound appreciation for fitness. His dedication, expertise, and supportive demeanor have made this an exceptional experience.

I highly recommend Elvis to anyone seeking a knowledgeable and patient trainer who truly cares about your progress and well-being! Also, I would like to thank Tsquared for providing a comfortable and friendly gym envrionment where I feel welcomed and supported in my fitness journey.

Sherine Lee

Nurwana has been an absolutely gem to work with! The statistics speak for themselves as I saw a significant improvement in my muscle mass, body fat %, aside from just feeling awesome! And all just within a couple of months ! Her holistic approach ensured I was well taken care of both within and outside the gym. I love how the diet she recommends (and monitors for me) includes food that is easily available and tastes good ! Very practical! I also appreciate her flexibility and being always available to consult. If you’re looking to get in shape fast, I’d highly recommend Nurwana !

Annarita Facchetti

I have been in T Squared Lab for several months and I have found a very nice environment and I felt comfortable in it. I was trained to Angelica, she teach me how to do exercises in the right way, she was precise in how I did exercises and also professional. I have had also a chance to become trained some time with Darren and I can say that he follow me very well. My strength, my lean mass increased and I feel better than when I started the journey at T Lab. I really enjoyed stay in T Square Lab and I highly recommend it.

Q. Why is building muscles so difficult?

Building muscle takes time and can feel slow and discouraging when results aren't immediate. Since muscles consume energy, having too much can be a survival disadvantage in scarce food conditions. However, despite genetic challenges, you can still bulk up and build muscle with determination.

Q. How often should I work out to build muscle?

It is generally recommended to engage in strength training exercises 2-4 times per week, allowing for rest and recovery between sessions for each muscle group. This ensures that the muscles have enough time to repair and grow.

Q. What types of exercises are best for building muscle?

Compound exercises such as squats, deadlifts, bench presses, and pull-ups are highly effective for building muscle as they work on multiple muscle groups simultaneously. Exercises that target only one muscle group like bicep curls and tricep extensions can also be beneficial.

Q. Do I need to lift heavy weights to build muscle?

Lifting heavy weights can be effective for muscle growth, but it's not the only way. Progressive overload, which involves gradually increasing the weight or resistance, and varying your workout routine is more beneficial to promote muscle growth.

Q. How long does it take to see results from muscle building?

Visible results can vary depending on individual factors such as genetics, diet, and workout consistency. Generally, noticeable changes can be seen within 4-8 weeks of regular training.

Q. What should I eat to support muscle growth?

A balanced diet rich in protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables is essential for muscle growth. Protein is particularly important for repairing and building muscle tissues.

Q. Is it necessary to take supplements for muscle building?

Supplements are not necessary for everyone, but they can be helpful. It's best to consult with a healthcare professional before starting any supplement regimen.

Q. How important is rest and recovery in muscle building?

Rest and recovery are crucial for muscle growth. Muscles need time to repair and grow stronger after workouts. Aim for 7-9 hours of sleep per night and include rest days in your training schedule.

Q. Can women build muscle like men?

Yes, women can build muscle similarly to men, though they may not gain muscle mass as quickly due to lower levels of testosterone. However, women can still achieve significant strength and muscle definition with consistent training.

Q. Can I build muscle while losing fat?

Yes, it is possible to build muscle while losing fat, especially for beginners or those returning to exercise after a long break. This process, known as body recomposition, requires a careful balance of diet and exercise.

Q. Will sticking to abs workouts give me a six-pack?

Most of the exercises you are doing in the gym are already working on your abs, as you need abdominal strength to maintain good posture and channel strength to different parts of your body. In addition, the six-pack is hard to obtain because it is covered by abdominal fat. You need to reduce body fat to have visible abs.

Q. If I am not in pain, will I not be able to build muscles?

You should expect to feel some soreness in your muscles a day or two after an intense training session. However, physical training should not hurt you and inflict pain when you are doing it.

Q. If I stop working out, will my muscles convert into fat?

When you stop working out, your muscles will atrophy instead of turning into fat. As a result, your muscle mass will decrease and your body fat will go up.

Q. If I sweat a lot, does it mean I’m having a better workout?

A lot of people associate sweating with calories burnt, but it is not true. In physical training, there are other more important metrics to focus on rather than sweating.

Visible results can vary depending on individual factors such as genetics, diet, and workout consistency. Generally, noticeable changes can be seen within 4-8 weeks of regular training.

Supplements are not necessary for everyone, but they can be helpful. It's best to consult with a healthcare professional before starting any supplement regimen.

Rest and recovery are crucial for muscle growth. Muscles need time to repair and grow stronger after workouts. Aim for 7-9 hours of sleep per night and include rest days in your training schedule.

You should expect to feel some soreness in your muscles a day or two after an intense training session. However, physical training should not hurt you and inflict pain when you are doing it.

When you stop working out, your muscles will atrophy instead of turning into fat. As a result, your muscle mass will decrease and your body fat will go up.

A lot of people associate sweating with calories burnt, but it is not true. In physical training, there are other more important metrics to focus on rather than sweating.

TSquared Lab Blog

Empower yourself with valuable resources related to training, nutrition, and well-being along with expert advice from world’s leading personal trainers helping you to address your unique fitness and health goals.

TSquared Lab: Your Partner in Longevity

Longevity is the pursuit of living a longer, healthier life by making conscious choices that promote overall well-being.

10 Reasons Why You Aren’t Losing Weight

Losing weight can often feel like an uphill battle, even when you are putting in your best efforts. It’s frustrating, disheartening, demotivating, and sometimes downright confusing. You might be eating right, and exercising regularly, yet the scale refuses to budge.

How Many Days A Week Should You Train?

Consistency in training forms the bedrock of any successful fitness journey. It’s the steady rhythm of effort and dedication that leads individuals toward their goals. Amongst the myriad of considerations in crafting an effective training regimen or finding the right personal trainer, one question often looms large: How many days a week should you train?

Diet Exercise and Sleep – The Trifecta That Affects Your Mental Well-Being

Mental well-being is a complicated subject. Researching the topic for a while will net you countless opinions, tactics, and ancient Chinese secrets for how to elevate your well-being and lead a rich, fulfilling life.

The Sleep Solution: Science-Backed Strategies to Transform Your Nightly Rituals for Better Sleep

In a fast-paced world filled with demands and distractions, one cornerstone of well-being often takes a backseat – SLEEP.

Reps in Reserve RIR: The Perfect Muscle-Building Toolkit

Reps In Reserve (RIR) are the number of reps or repetitions you can accomplish before hitting a technical failure or before you miss a lift. And technical failure means that you cannot do another rep without proper form. Therefore, RIR is an effective tool to measure the intensity of your workout.

Time Under Tension: Meaning And Its Importance

During an exercise set, time under tension (TUT) means the amount of time a muscle is put under strain in a particular exercise. With UT workouts, each phase of the workout is extended, which results in longer workout sets.

What Are Partial Reps And What Is Their Importance?

When it comes to workouts, you need to consider various factors to create a workout plan. For example, to become stronger and how your training impacts your body. That is you need to choose the right exercise, and lift the right weight, do the right number of reps, complete the set, obtain the proper rest, etc.

How To Break Through Strength Plateaus

Have you ever found yourself stuck with your training? You’re hitting the gym consistently, putting in the effort, and doing your best, but you can’t seem to make progress toward your goals?

5 Fantastic Benefits You Get From Personal Training

With the steadily growing popularity of courses, group classes, and online coaching, personal training might seem like a lost art, but that is far from the truth.

The Best Rep Range to Build Muscle

Like most people interested in building muscle, you’ve probably asked others what the best repetition range is for the goal.

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Our Locations

TSquared Lab HarbourFront

991F Alexandra Rd, Singapore 119974

Nearest MRT: Labrador Park
Phone: +65 8891 8313
Phone: +65 6970 8510
Email: hello@tsquaredlab.com

GET DIRECTIONS

OPENING HOURS

Monday: 6 am–9 pm

Tuesday: 6 am–9 pm

Wednesday: 6 am–9 pm

Thursday: 6 am–9 pm

Friday: 6 am–9 pm

Saturday: 6 am–4 pm

Sunday: Closed

TSquared Lab Raffles Place

30 Raffles Pl, #22-01, Singapore 048622

Nearest MRT: Raffles Place
Phone: +65 8381 6718
Phone: +65 6518 4669
Email: raffles@tsquaredlab.com

GET DIRECTIONS

OPENING HOURS

Monday: 6 am–9 pm

Tuesday: 6 am–9 pm

Wednesday: 6 am–9 pm

Thursday: 6 am–9 pm

Friday: 6 am–9 pm

Saturday: 6 am–4 pm

Sunday: Closed

Jojo Yap

Personal Trainer

A certified Personal Fitness Trainer, Jojo found her calling in the Fitness and Wellness Industry after diverse stints across interior design, real estate and the food & beverage industry.

Jojo has been instrumental in helping her clients attain their fitness goals for the last 4 years and more and she believes that as long as her clients believe in their fitness goals, she will do whatever she can to partner with them on their transformation journey.

Jojo has trained a large multitude of clients, across gender and age groups and she has always succeeded in her goal of motivating her clients throughout their fitness journey, whether it’s gym-based training, in-home workouts or nutrition.

At TSquared Lab, Jojo’s mission is to inspire and empower you to reach your full potential through personalised training programs, expert guidance, and unwavering support.

Join Jojo on a journey to better health and a happier life. Achieve greatness together!

Jade

Personal Trainer

"Empowerment is not just about strength; it's about finding confidence in every stage of life."

Coach Jade brings 4 years of personal training experience to her clients’, fostering an environment where they feel both excited and supported from their very first session. She aims to ensure that clients’ leave their initial meeting feeling comfortable and confident, knowing that she is committed to their journey with compassion and accountability. By encouraging transparency and open communication from the start, Coach Jade builds trust and provides a solid foundation for their fitness transformation.

To effectively track progress, Coach Jade customises her approach based on each client’s specific goals. This can involve monitoring physical metrics, food intake, or performance-related measures, and even assessing quality of life factors such as sleep, mood, and energy levels. She motivates clients’ by adhering to the 30/30/30 rule, emphasising that while their journey will include highs and lows, the final 10% is determined by their persistence and attitude. This approach helps clients’ stay committed and optimistic, making steady progress toward their goals.

Her approach aligns seamlessly with TSquared Lab’s philosophy of providing personalised, comprehensive fitness solutions that support both physical and mental well-being, ensuring clients’ achieve sustainable, transformative results.

Nicholas Langton

Personal Trainer

"As a personal trainer, I bring a unique blend of experience and passion to help you achieve your fitness goals."

Coach Nicholas began his journey in the financial advisory industry, where he spent over four years delivering personalised solutions for his clients. This background has instilled in him a strong commitment to providing tailored, results-driven guidance, which is now focused on fitness and well-being.

His approach to personal training is founded on the same principles of integrity, professionalism, and individualised care that has defined his work. Coach Nicholas believes in creating customised fitness programs that not only meet your physical needs but also align with your lifestyle and aspirations.

Beyond his professional experience, he served as an Infantry Sergeant and Instructor in the Singapore Army during his National Service days, where he developed a deep understanding of discipline, leadership, and teamwork—skills that he now applies to motivate and support his clients on their transformation journeys.

Whether you’re looking to improve your overall fitness, build strength, or achieve a specific goal, Coach Nicholas is here to guide you with personalised training plans, expert advice, and unwavering support.

Lex

Personal Trainer

Coach Lex, is an ACE Certified Personal Trainer with three years of experience and holds a Diploma in New Media from Republic Polytechnic and certifications in CPR and AED, demonstrating a commitment to both fitness and safety.

With a background as an Aircrew Instructor in the Republic of Singapore Air Force, having qualified over 60 aspiring Aircrew members for critical Search and Rescue operations he combines a deep passion for fitness with exceptional customer care, ensuring personalised and effective training for each client.

Coach Lex has also worked as a personal trainer at Anytime Fitness and F45, Singapore, and has honed skills in training and leadership, ensuring personalised and effective training for each client.

Khabir

Personal Trainer

As a NASM-certified personal trainer and an EA body transformation specialist with 5 years of experience in a commercial gym setting, Khabir is dedicated to helping clients achieve their fitness goals through safe, sustainable, and progressive training programs. His journey in fitness began at the age of 16, and since then, he has taken great interest in body transformations, health, and wellness.

His strength lies in ensuring that his clients feel comfortable and supported throughout their transformation journey and with a strong focus on interpersonal skills and attention to detail, Khabir is committed to providing a training experience that is both effective and enjoyable.

Erly S. Manansala

Personal Trainer

Coach Erly is a dedicated and passionate personal trainer with a Bachelor of Science in Physical Therapy from Our Lady of Fatima University, Valenzuela City, Philippines. Her extensive experience in the fitness industry spans various roles, from senior fitness trainer to general manager, showcasing her diverse skill set and leadership capabilities.

Since 2004, Erly has been committed to helping individuals achieve their fitness goals and transform their lives. She holds multiple certifications, including PTA Global Exercise and Stress Management, ACE Sport Nutrition, ACE Post and Pre-Natal Training, and TRX Suspension Training. This comprehensive expertise allows her to provide a holistic and personalized approach to fitness and well-being.

Erly's journey in the fitness world has been marked by numerous achievements. She has successfully managed fitness facilities, ensuring optimal performance and client satisfaction. Her clients have benefited from tailored fitness regimens that cater to their unique needs, whether it's recovering from injuries or enhancing athletic performance.

Whether you're an individual seeking rehabilitation, a new mom aiming to regain strength, or an athlete looking to improve your performance, Erly is here to guide you every step of the way. She believes in the power of investing time and effort in oneself to improve both physical health and mental well-being.

Erly's mission is to inspire and empower you to reach your full potential through personalized training programs, expert guidance, and unwavering support. Join her on a journey to better health and a happier life. Achieve greatness together!

Leann Lai

Personal Trainer

Leann is a dynamic fitness coach, who has seamlessly transitioned from a successful career in corporate sales to the fitness industry. Leann is committed to enhancing her clients' health, wellness, and quality of life through personalized 1-1 training sessions, scientifically backed resistance programs, and tailored nutrition plans.

Leann holds a B.A (Honours) in Mass Communications & Public Relations, University of Northumbria at Newcastle and a Diploma in Business Management (Marketing) from Kaplan, Singapore. She is also a Certified Personal Trainer under the American Council of Exercise as well as a CERT First Aider (BFA with CPR and AED) Course, Singapore First Aid Training Centre.

An extremely effective communicator, Leann believes in touching base with her clients on a daily basis and keep track of their daily nutrition, exercise as they work with her on achieving their transformation goals.

At TSquared Lab, Leann remains committed to helping her clients achieve their goals through unique and tailored workout regimes, while keeping their individual motivations and workout experience in mind.

Angelica

Personal Trainer

Coach Angelica is a dedicated and passionate personal trainer with a Bachelor of Science in Sports and Exercise Science (Honours). Her journey in the fitness world has been both diverse and fulfilling, from competing in the bodybuilding bikini category at the Singapore Nationals in 2018 to conducting research on gestational diabetes for her honours thesis.

Since 2018, Angelica has been committed to helping individuals achieve their fitness goals and transform their lives. She holds multiple certifications, including NASM Certified Trainer, Sports Massage, Pre and Post-Natal Specialist, and Speed and Strength Specialist. This extensive expertise allows her to provide a comprehensive and personalized approach to fitness and well-being.

Angelica's approach has led to remarkable client success stories. She has helped one client successfully transition off depression medication through a tailored fitness regimen and supported another client in managing their fitness journey post-Kidney transplant. These achievements highlight her dedication to improving both the physical and mental health of her clients.

Whether you're a new mom looking to regain your strength, an athlete aiming to enhance your performance, or someone simply seeking a healthier lifestyle, Angelica is here to guide you every step of the way.

She believes that investing time and effort in oneself is the key to not only improving physical health but also enhancing mental well-being. Angelica's mission is to inspire and empower you to reach your full potential through personalised training programs, expert guidance, and unwavering support.

Join Angelica on a journey to better health and a happier life. Achieve greatness together!

Joey

Personal Trainer

"Chasing progression, not perfection."

I believe that focusing on continuous improvement, no matter how small, is key to long-term success.

Coach Joey began her fitness journey as someone who was skinny-fat and inconsistent with her workouts. She only went to the gym for cardio, as she lacked the confidence to use the machines and was too shy to ask for help. but she wasn't satisfied with how she looked and felt.

Everything changed when she started lifting weights. This decision transformed her life, boosting her confidence, energy levels, strength, and overall well-being.

Through this transformation, she realised that many people share similar struggles. They want to start their fitness journey but lack the guidance and confidence to do so. This inspired her to become a personal trainer as she wanted to help others overcome their insecurities and achieve their fitness goals, just like she did.

As a personal trainer, Coach Joey believes that focusing on continuous improvement, no matter how small, is key to long-term success. She provides support and knowledge, empowering clients with personalised programs for weight loss, muscle development, and strength enhancement, tailored to their unique goals.

Dave

Personal Trainer

"Whatever your mind can conceive and believe, it can achieve"

As a former "fat kid", Coach Dave was always out of shape and could barely pass his yearly fitness tests back in school. So, he decided to start hitting the gym to get stronger after which he was able to ace his fitness test. As a result, some of his friends approached him to help coach them and that's where he found his calling as a coach.

Coach Dave believes, that being fit and healthy means having an active lifestyle which mostly revolves around staying off the couch and being active. Most importantly it is also a means to have better control over one's mental health, well-being, and emotions. He strongly believes in communication, that's why he always asks the clients how they feel about each exercise because for him safety and the execution of the exercise are of utmost importance.

Coach Dave holds a Diploma in Sports Business and Personnel Management and is an ACE CPT, and RTS Level 1 certified personal trainer. Having worked with numerous clients with diverse demographics, helping them achieve their goals from body recomposition, and fat loss to strength gains, he feels that his strengths as a coach are not only being competent in his abilities but also as someone who most of my clients can call upon as a friend.

Dwayne

Personal Trainer

Dwayne’s passion for fitness began in his active childhood, where he excelled as a competitive table tennis player at national events. His journey into the world of bodybuilding started in university, inspired by a friend, and led him to his first competition at the age of 21. Since 2019, Dwayne has dedicated himself to personal training, winning several men’s physique competitions both locally and internationally by 2023.

Dwayne’s training philosophy is centered around his clients’ needs and goals. He focuses on hypertrophy, strength, and body recomposition, always prioritising proper form and technique to prevent injuries. Dwayne ensures that his clients master the basics before progressing, creating a foundation for long-term success. His goal is to support and guide clients throughout their fitness journey, helping them not only start but also maintain a sustainable and healthy lifestyle. With Dwayne’s guidance, clients become healthier, stronger, and better versions of themselves.

Raihan

Personal Trainer

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t."

Raihan's fitness journey began when she was young and struggled with her weight trying countless diet hacks that never seemed to work. It was through perseverance and learning that she discovered the right path to a healthier lifestyle.

She is passionate about fitness and committed to helping individuals transform their lives through exercise and proper nutrition. For Raihan, personal training isn't just a job—it's a calling. Her fitness journey fuels her desire to assist others as she understands firsthand how daunting the road to fitness can be, especially when taken alone. Her goal is to be a supportive guide for her clients, helping them avoid the mistakes that she made while she was young so that they can achieve their goals more efficiently.

Raihan finds immense fulfillment in seeing her clients' progress and celebrating their successes. She believes in creating a positive and encouraging environment where everyone feels welcomed and motivated to push their limits because "each step forward, no matter how small, is a victory."

If you're ready to embark on a transformative journey towards better health and fitness, Raihan is here to help. Together, you can overcome challenges, break barriers, and achieve lasting results.

Let's make your fitness goals a reality, one step at a time under the guidance of Raihan.

Kelly

Personal Trainer

"You never realise how long a minute is until you start doing a plank"

As a personal trainer for 5 years, Coach Kelly strongly believes that health is truly wealth. Coach Kelly began her fitness journey at the age of 15, driven by the desire to become stronger. Her passion led her to compete in the powerlifting meets and even achieving the national record in 2019.

Also working as a stretch therapist for 2 years, Coach Kelly has improved clients’ mobility, flexibility and relieved their pain and aches. By applying her knowledge in assisted stretching, Coach Kelly curates better training plans for her clients by using training as a form of rehabilitation, minimising the reoccurrence of old injuries and improving quality of movement.

Coach Kelly’s speciality is to empower her client not just physically but mentally as well. She also believes strongly in a holistic approach to not just training but also to understanding clients’ needs, helping them overcome challenges inside or outside of the gym. Being certified as pre and post natal coach ensures that moms can train safe while still achieving their goals, be it getting back on track after childbirth or even starting their first fitness journey. Future clients can hope to improve their wellness, achieving fitness through both mental and physical avenues. A healthy mindset would ultimately lead to a healthier body.

Ralph

Personal Trainer

"Let's embark on a journey to optimise your performance and sculpt the body you desire."

Coach Ralph is a dedicated personal trainer, specialising in transformation and a competitive athlete in the men’s physique division. With a passion for fitness, Coach Ralph believes in tailoring comprehensive programs that not only transform bodies but also empower individuals to achieve their peak physical potential. Drawing on his extensive knowledge of strength training, nutrition, and personalised coaching, Coach Ralph is committed to guiding clients toward their fitness goals.

Ralph

Personal Trainer

"Let's embark on a journey to optimise your performance and sculpt the body you desire."

Haz~

Personal Trainer

“All progress takes place outside of the comfort zone.”

Devoted to nurturing holistic well-being, Haz stands as an experienced personal trainer with a profound grasp of the hurdles encountered during and after pregnancy. As a mother of two, she shares a deep connection with the intricate voyage of motherhood, having gracefully navigated the complexities of postnatal recovery.

Haz’s personal transformation involves conquering the challenges of binge eating, resulting in an impressive 23kg weight loss from 76kg to 53kg within a brief timeframe. This personal triumph fuels her dedication to guiding others through individualised fitness programs, meticulously crafted to restore strength, elevate overall fitness, and instill sustainable, health-conscious habits.

She is ready to be your companion in your fitness journey, ensuring that the objectives set forth are not merely achieved but seamlessly woven into the fabric of your daily life.

Nizam

Personal Trainer

Coach Nizam finds his true calling in helping clients achieve their goals and witnessing positive changes in their lives.

With a background in sports and a keen interest in exercise mechanics, Nizam turned his passion for fitness into a fulfilling career! He has always been active and curious about the transformative power of exercise. After an injury, he discovered the importance of nutrition and exercise during his recovery process. Driven by his desire to help people, he quit his job in logistics and customer service to become a personal trainer.

He particularly enjoys working with clients who are recovering from injuries and helping them get back to their best selves. His approach is grounded in the belief that small changes can make a big impact, and he is committed to helping clients make those changes. Nizam particularly enjoys working with clients who are recovering from injuries and helping them get back to their best selves.

Join him on a journey towards a healthier and happier life today!

Jon

Personal Trainer

"Transform your body, empower your mind, and unleash your true potential "

A decade ago, Coach Jon embarked on a fitness journey with a simple goal in mind – to enhance his physical appearance. Little did he know that this initial quest for vanity would ignite a passion that would shape his life in profound ways. Training gradually evolved from a mere pursuit into a daily ritual, transforming not only his body but also his mindset.

As he delved deeper into the world of fitness, he began to appreciate the holistic benefits it offered. It wasn't just about looking good; it was about feeling stronger, healthier, and more confident. He realized that this transformative power shouldn't be reserved for him alone. It should be shared with others.

That pivotal moment led him to become a personal trainer, where he has channeled his passion and experience into helping individuals achieve their fitness goals. His expertise lies in simplifying the complexities of training and diet, particularly catering to beginners. He understand the challenges they face and strive to make their journey not only effective but also sustainable.

His goal is to empower others to experience the same physical and mental transformation that he did. Together, you too can unlock your potential, set achievable goals, and embark on a journey toward a healthier, happier you.

Absalom Wong

Personal Trainer

"Transform your passion into purpose, and your dedication into results"

From calisthenics enthusiast to a certified personal trainer, Coach Absalom's journey spans four years of dedication. What began as a passion for bodyweight training has evolved into a comprehensive approach that blends strength and conditioning techniques. As an approachable and engaging trainer, Coach Absalom brings an easygoing approach while staying focused on clients' goals. Their training philosophy draws from the best of both worlds – their own rigorous calisthenics practice and the insights gained from strength and conditioning principles. Whether clients are pursuing body recomposition, increased strength, muscle gain, or improved posture, Coach Absalom's training style caters to their aspirations.

Victor

Personal Trainer

“Change is the only constant, never stop learning”.

Coach Victor has been coaching a diverse range of clients (ages 14 - 73) towards their health and fitness goals since 2015. Previously the top ranking trainer at Gymmboxx between 2021 - 2023, his clientele also includes sporting athletes, doctors, physiotherapists, and other personal trainers. He emphasises on teaching a solid technical foundation in strength & mobility training to support whatever lifestyle one decides to pursue.

With a background as an exercise science scholar, Coach Victor is also certified in Active Isolated Stretching, Sports Massage, ACE Personal Trainer, and CPR/AED. He has deep understanding of human movement, injury prevention, and nutrition, and also successfully rehabilitated clients with various injuries and medical conditions. Victor also specialises in plant-based nutrition for vegetarian & vegan clients.

Growing up playing badminton as a child, Coach Victor become sedentary and out of shape during his late teens. He then re-ignited his fitness journey during National Service, going on to complete 3 full marathons after NS running bare-foot. Coach Victor’s unquenchable thirst for knowledge in the human body eventually led him to explore strength training. Over the years, he has acquired substantial knowledge & experiences in running, powerlifting, bodybuilding, calisthenics, and olympic weightlifting.

Currently Coach Victor is into Power-building, but also boulders on the side. As an experienced hybrid athlete, he can optimise your training programme to fit unique goals and schedules. With an easy-going but no nonsense approach to coaching, Coach Victor will help you cut through all the noise to ensure an enriching fitness journey.

Clayton

Personal Trainer

"You can dream but don’t neglect the execution"

Coach Clayton has always believed that fitness is the most definitive catalyst for an individual's growth in character. Coaches have all experienced this firsthand, not only in terms of physical growth, but also in the carryover to mental and psychological being. Coach Clayton is proud to be part of a team that uses innovative techniques to collaborate with clients, to spark a unique change in their lives.

Coach Clayton holds a Diploma in Industrial Design and is certified as a Personal Trainer by ISSA (International Sports Sciences Association). Additionally, he has achieved ISSA's Bodybuilding Specialist Certification and holds a Level 1 BioLayne Nutrition Certification.

Coach Clayton's holistic approach to health and well-being emphasizes not only physical strength but also the development of mental resilience and a profound sense of inner peace. His dedication to this transformative journey is an inspiration to all who seek to embrace a healthier and more fulfilling lifestyle.

Ivan

Personal Trainer

"Consistency is the key to unlocking a healthier and better quality of life. Even on the days when motivation is low, showing up and giving your best will make all the difference."

Coach Ivan is a dedicated fitness professional, holding a certification from the National Council on Strength and Fitness (NCSF). In addition to being a competitive powerlifter in the U93kg division, he is passionate about guiding individuals on their fitness journey, helping them realise their full potential, and achieve their unique fitness goals. With a firm belief that consistency is the cornerstone of success, he encourages his clients to show up, even on days when motivation may be lacking. He firmly believes that these daily efforts will accumulate into a healthier and higher quality of life. Coach Ivan inspires individuals to give their best, understanding that 'our best' may vary from day to day.

Joshua

Personal Trainer

"Just show up, because discipline beats motivation. With the right attitude, you can achieve anything you set your mind to."

Coach Joshua has always held fitness in high regard, making it a fundamental part of his life. His journey in athletics began at the young age of 11 when he represented his school's track and field team, specializing in high jump and 100m sprints.

From his earlier years, when he struggled with being underweight, Joshua's path naturally led him to become a personal coach. This not only bolstered his self-confidence but also played a pivotal role in shaping the person he is today.

Coach Joshua is driven by a desire to pay it forward, helping his clients not only achieve their fitness goals but also feel better about themselves. He establishes strong client relationships built on trust, sincerity, and genuine friendship.

With an unwavering belief that 'discipline beats motivation,' Joshua seeks to inspire his clients to pursue their aspirations. He firmly holds that, with the right mindset and dedication, there are no limits to what one can achieve.

Farhan

Personal Trainer

"Unlock your potential at any age. With the right guidance, you can build a strong, resilient, and healthy body that empowers you to thrive."

Coach Farhan's journey into weight training was driven by his desire to excel in sports. As he witnessed the transformative impact on his own body, experiencing increased strength and improved athletic performance, his curiosity about the science behind it all was piqued.

Driven by a thirst for knowledge about exercise and the human body, he pursued a degree in Exercise and Sports Science, laying the foundation for his career in the fitness industry.

Coach Farhan holds a steadfast belief that individuals of all ages have the potential to develop strong, resilient, and healthy bodies. Leveraging his extensive knowledge and experience, he is dedicated to guiding his clients on a journey toward achieving these goals in a safe, gradual, and sustainable manner.

Derek

Personal Trainer

“Smart Programming and precise execution bring the best results” – Coach Derek.

Coach Derek started his fitness journey 6 years ago, and has been through different modalities of training. He started off with calisthenics (bodyweight training) and general hypertrophy, and he has come a far way where currently he is more involved with powerlifting and strength training. He has competed in both calisthenics and powerlifting competitions and his highest achievement so far has been his 2nd position at a local powerlifting meet.

He specialises in body transformations; be it weight loss or muscle gain. He believes in adopting a science-based approach to get there. He strongly supports customised programs to suit individual goals over cookie cutter programs; as everyone has different capacities and ranges, they can tolerate. Training with coach Derek will mean that accurate forms will be a priority while executing exercises, which he changes from client to client.

Adrian Tan

Personal Trainer

From never being an Athlete to being a Personal Trainer for the last 20 years, Adrian has become an idol and an inspiration of transformation for his clients. He drew his inspiration from a friend who was into bodybuilding. That is where Adrian chose his career path and immersed himself in everything related to bodybuilding and weightlifting.

He specialises in customising personal training programs and has trained numerous men and women. Clients have seen a tremendous improvement in the quality of their lives and achieved their ideal physiques. He believes that his passion for fitness and bodybuilding taught him to be responsible and care for his body through choosing the right nutrition and proper sleep. He wants to educate his clients with the correct knowledge that will help them transform too.

He has rich experience in health and fitness and has helped his clients enjoy their 40s while looking fit and fabulous. Whether you want to lose fat or gain weight or participate in a bodybuilding competition, Adrian is capable of training you in all aspects that will help you achieve your desired goal.

Adrian, the National bodybuilding champion says, “I will personally guide you step-by-step. No cookie cutter plans, but I will send out detailed programs customized to your body type”. His goals are aligned with clients’ goals, which drives them towards transformation.

Khairul Azwan

Personal Trainer

Khairul is Certified Fitness Instructor, Functional Tools Coach, ASP Hypertrophy specialist Level 1, Resistance Training Specialist Level 1, Sports Supplement and Ergogenic Aids Specialist.

Khairul left his full-time career as an accountant to become a full-time personal trainer in 2017. With immense passion towards fitness, but minimal requirements, he started his journey by building up fitness knowledge through continued education. He believes that, without knowledge action is useless and action without knowledge is futile. Additionally, with his dedication to deliver the very best to clients in the right way, he keeps himself updated with the changing trends of the fitness industry.

As a child during Khairul’s high school days, he was left out of sports due to his big size, but even then, Obstacle Race Course in Spartan was his favourite group sport to participate in. He came from a family with genetic obesity, and he is also the first one to break out of obesity and live a fitter and healthier life. His mission thereafter has been to spread awareness and help clients deal effectively with obesity.

Darren

Personal Trainer

Darren's priority is to assist and empower you on your fitness journey to attain a healthier and fitter lifestyle.

In his personal training career, he has worked closely with numerous clients with diverse demographics, helping them achieve their goals. Therefore, he has the experience and expertise in tailoring a programme just for you.

Darren takes pride in paying attention to details when it comes to exercise execution. Your safety is of at utmost importance to him. For that reason, he will be especially observant during your training and would advise on your technique if required.

Darren is a coach who is very approachable and is as invested as you are in achieving your goals.

Afshan Thakkar

CEO

Personal Trainer, Nutrition Coach

Personal Training and Sustainable Body Transformation are a matter of passion. The human will and spirit to change inspires her and this is what has led her to deep dive into sustainable transformation as a profession

Afshan’s approach is anchored to a very intimate philosophy and personal belief. For her body transformation isn’t a one-time fad. It is a life-altering experience. The focus is to be holistic. Thus, programs designed by TSquared Lab are designed to deliver methods, knowledge, and tools that enable you to be accountable for your daily choices. We make your dream physique come true through a journey that is realistic and sustainable. For her transformation isn’t just about training, it is about nutrition, lifestyle and mind-sets. Her clients' wellbeing and happiness are her key priorities and to achieve this she go the extra mile and foster a relationship with my clients that makes them feel comfortable to share their obstacles, limitations and aspirations.

This philosophy is the very culture she has fostered at TSquared Lab. She leads a team of trainers who share and invest their talent & efforts in this philosophy and approach. At TSquared Lab each trainer is exposed to equal growth opportunities and inclusive success. And we together keep pushing the envelope on enriching our transformation programs to ensure they are only more effective each passing day.

We provide a bespoke, highly conducive to comfort and motivation environment for our clients. A roadmap that is inspired by a personal journey of injury, recovery, and life-changing transformation. Having gone through a tough journey myself, she feels the key gap is compassion - where we forget that each human is different and impacted by their lifestyle & circumstances. This insight and understanding helps her and her team at TSquared Lab weave experiences that aren’t just effective, but enjoyable and sustainable. This approach has made TSquared Lab and us the fastest growing fitness ecosystem in Singapore.

“For Afshan transformation is a very personalised, individualized journey. And thus, for her each client is a new experience, a new approach and a new vision!”

Dimitar

Personal Trainer

An accredited performance coach from the National Strength and Conditioning Association (NSCA) and the National Academy of Sports Medicine. He also has completed a specialisation in life coaching and mental toughness training deploying techniques such as visualisation, meditation, anxiety control, positive thinking, and more. He has more than 10 years of international experience in personal training/body transformation, strength and conditioning programs for sports teams, recovery and rehabilitation, and life coaching/mental coaching. Possesses experience of training sports teams and athletes, has trained professional tennis players for the ATP and WTA world tournaments. He has also trained professional dancers in Spain to prepare them for national championships. Has worked on mental wellness programs that supported individuals suffering from depression and anxiety.

He was the Strength and Conditioning Director in a sports camp in the United States, and was involved in designing performance programs for professional athletes in tennis, American football, soccer, lacrosse, hockey, basketball, and volleyball. Worked at Ultimate Performance Singapore in 2018 as a personal trainer. He regularly conducts educational workshops, lectures, and seminars to personal trainers. Woks with large corporations like Google, Facebook and Airbnb and runs training programs and activities there.

He was the Performance Director of a basketball team in Macedonia, responsible for training 17 professional basketball players. Providing expertise in strength and conditioning, mental strength sessions (Meditation, Self-talk, Visualization) as well as rehabilitation programs using IASTM (Instrument Assisted Soft Tissue Mobilization) techniques, Compressions, Cupping therapy, Cryotherapy, and Mobilization techniques.

William

Personal Trainer

Coach William started his fitness journey 8 years ago. It began with the self-realization of focusing on his own health. His personal experience of transforming led him to become a coach and help others. After transforming himself, he became interested in enabling others to transform.

He believes in a holistic approach. Ensuring that his clients achieve their desired physique that can be sustained. He customizes the journey of all his clients based on their lifestyle and designs nutrition and training plans that are best and effective for them.

“I believe that with a system in place, as well as proper guidance, anyone can able achieve total transformation in terms of health and physique”

Danial Azman

Personal Trainer

“I believe in providing healthier living without changing too much in how one lives.”

A healthy, flourishing life does not mean being rich and wealthy. A healthy life means a body and mind that is in sync and at peace. With over 11 years of experience, Danial Azman knows how to achieve a healthy mind and body.

Due to his years of experience, Danial understands the very true nature of the body and its functioning. Danial knows that health and fitness revolve around many factors, each of which holds its special place. He also understands that every individual is different.

That’s why he caters to each individual’s fitness needs and goals with a different approach. He profoundly believes that it’s his responsibility to deliver guidance, coaching, and motivation to his clients to bring favorable change.

During the past 11 years of his fitness voyage, he got involved in various fitness activities. He has participated in 9 Men’s Physique Competitions locally and internationally and won 7 medals in them. His experience has taught him patience, confidence and also enabled him to understand deeper aspects of the body and its working.

He specializes and coaches in body transformation & composition, women’s health training, Pre & Postnatal care, box-fit pad works, and master functional. He also trains for various fitness competitions. As a fitness trainer, he believes people can incorporate a healthy lifestyle with little changes instead of always taking the high road.

Chen Xu

Personal Trainer

CX believes in the power of the combined dedication of the trainer and trainee to achieve the impossible. Sustainability is of utmost importance and plays a defining role in the right kind of transformation. He adopts a logical and realistic approach to balance strength training and weight loss and thus, achieve the desired results.

CX has been an integral part of many of transformation journeys and deems consistency as the key to maintaining progress in life. Highly motivated and inspiring, his custom-made workouts and diets add the much-needed personalised touch in making people feel confident in their skin.

A methodical trainer who takes pride in caring for his clients and improving their lives, CX's ultimate goal is to reciprocate all the training benefits to them that helped him become the person he is today. For CX, transformation is a journey of the trainer and the trainee together, and he doesn't back off from going the extra mile for his clients.

Nurwana

Personal Trainer

"The mind is over matter. If one fixes their mind on something and stays focused on their goals, they'll get there in no time. So do not think or dwell too much on anything. Rather just do it."

Nurwana started her fitness journey with a very casual approach in 2017 but eventually became highly dedicated by 2019 because of the incredible results of her vigorous training. The stress due to the pandemic took a toll on her fitness journey, making her anything but the picture of health. Nurwana felt extremely self-conscious, which fueled her motivation towards immersing herself in a lifestyle of fitness and health, never to look back again.

She lost 15kg through determination and hard work within two months. Moreover, her love for outdoor activities like trekking and hiking has made it possible for her to cover about 40 km in just 8-9 hours and aim to go on a trek to Mount Fuji.

Nurwana's family and friends were her biggest supporters, and she got certified by the National Council of Strength and Fitness (NCSF) in November 2021.

Her self-transformation journey drove her to overcome her lowered self-esteem and even help others achieve the same.

Firdauz

Head, Personal Training

Firdauz is a competitive natural bodybuilder coached by Team 3DMJ. He picked up this hobby in 2010 in an effort to get in better shape for national service. Growing up, he was morbidly obese without much athletic ability. Always the one to be picked last when playing team sports and doing terribly in P.E. class, he never felt like he would be any good at fitness. However, training in the gym at 17 years old, he developed a love for lifting weights and did it purely because he was passionate about it. Eight years later, he competed in the Natural Bodybuilding and Fitness Association’s 2018 bodybuilding competition and won the overall title!

Coach Firdauz did his formal education in Chemical Engineering but decided to pursue his passion for health and fitness with a career in personal training. He began the professional journey as a personal trainer with Ultimate Performance, helping numerous clients achieve great transformation results. His focus and sheer determination work in coordination with his patience, earning him the reputation of the excellent trainer he is today. Not one to give up on people, his clients feel extremely well-supported and grateful for his understanding and motivation.

Specializing in body recomposition, essentially building muscle and losing body fat, his training programs are tailored to individual goals and nutrition. There are many reasons why people train, and if building muscle and losing body fat is your goal (for whatever reason, health, aesthetics, etc.), he’s your guy!

Health and fitness are two of the things he is most passionate about. He invests plenty of time learning about it, practising it on himself, and more recently, has made coaching others his career. He takes immense pride and satisfaction in helping others with his knowledge and experience in building their physiques, getting them healthy and active, and much more.

In addition, Firdauz is certified as a personal trainer by the American Council of Exercise and has a certification in NeuroKinetic Therapy Level 1, which gives him basic knowledge of rehabilitation training. However, his formal education is in Bachelor’s of Engineering (Chemical) with honours, National University of Singapore. Nevertheless, his passion for fitness and body transformations led him to build bodies while his peers built machines.

Richie

Head, Personal Training

“We are what we repeatedly do. Excellence, then, is not an act, but a habit!”

Coach Richie has experience in various areas of fitness.Starting off as a Powerlifter in 2015 and going into Bodybuilding, Richie secured third place in his first competition in 2022, marking the start of his competitive bodybuilding journey.

As a Type 1 Diabetic, Richie uniquely understands the absolute importance of health, driving his commitment to delivering the best for his clients in a holistic manner. With an insatiable love for learning, he is consistently sharpening his skills and knowledge, boasting credentials such as the ISSA Certified Personal Trainer certification and a diploma in sports and exercise science.

Having a diverse history of clients ranging from the elderly, athletes, PMETs and also the general population, he has a deep understanding of his client’s needs, and has helped many achieve their goals such as strength, fat loss, muscle building, health marker improvement, and many more. With his attention to detail, rest assured that your fitness needs will be taken care of.

Renee Aniel

Personal Trainer

“I believe in ‘Practice what you preach’, therefore I train myself even harder and live a healthier lifestyle to set a positive example for my clients”

Renee is a licensed Physical Trainer and has dedicated over 10 years to the fitness industry. She also holds certification in American Personal Coaching. She specializes in Weight Loss management, Body Sculpting and Rehabilitation and Sport Conditioning.

Her idea of fitness is sustainable and healthier lifestyle. And she wants to her clients to incorporate the same ideology to their lives through her training, education of nutrition, and wellness. She is focus-oriented and care for clients’ wellbeing, health and their results.

BUILD MUSCLE, BOOST CONFIDENCE, AND ACHIEVE YOUR BEST PHYSIQUE!

BUILD MUSCLE, BOOST CONFIDENCE, AND ACHIEVE YOUR BEST PHYSIQUE!

Why Should You Prioritise Muscle Building?

Improved Metabolic Rate

Better Joint Health

Increased Bone Density

Improved Mental Health

Enhanced Body Composition

Improved Metabolic Rate

Better Joint Health

Increased Bone Density

Improved Mental Health

Enhanced Body Composition

How can TSquared Lab help you with building muscles?

Prepare your body for strength training

Optimise your diet

Leverage Progressive overload

The TSquared Lab Experience

How can TSquared Lab help you with building muscles?

Foundation

Prepare your body for strength training

Nutrition

Optimise your diet

Growth

Leverage Progressive overload

Total Transformation

The TSquared Lab Experience

Be Moved by the Inspiring Transformations of Our Clients

Rajesh, 41

Achieved his best avatar.

Umar, 34

Breaking the Plateau

Woei Yun, 51

Achieved a pull-up in 8 weeks.

Sammuel, 40

Achieved his dream physique.

Raj, 37

Transformation instilled a new sense of confidence.

Poh Lin, 46

Improved Quality of Life.

Ajmal, 25

Weight kept declining, and his strength kept improving.

Cynthia, 45

Discovered newfound strength.

Khartini, 42

Reversed pre-diabetes in 6 months.

Rajesh, 41

Umar, 34

Woei Yun, 51

Raj, 37

Sammuel, 40

Poh Lin

Ajmal, 25

Cynthia, 45

Their Journey, Your Inspiration

Take your transformation to a whole new level with a team that stands out from the rest!

Afshan

Firdauz

Chen Xu

Ralph

Danial

Nurwana

William

Ivan

Renee

Darren

Kelly

Victor

Angelica

Farhan

Joshua

Derek

Leann

Dave

Joey

Dwayne

Erly

Clayton

Jon

Raihan

BUILD MUSCLE,
BOOST CONFIDENCE,
AND ACHIEVE YOUR
BEST PHYSIQUE!

BUILD MUSCLE,
BOOST CONFIDENCE,
AND ACHIEVE YOUR
BEST PHYSIQUE!

How can TSquared Lab
help you with building muscles?

How can TSquared Lab
help you with building muscles?

Be Moved by the Inspiring
Transformations of Our Clients