Assessment and metrics
The 90-minute assessment.
Nothing on the floor is loaded until a sheet exists. The first visit is ninety minutes of intake, a movement screen, and a short set of capacity tests. You leave with numbers you can read and a draft of the first six-week block.
Measure before the first loaded hour
The assessment exists because a first session without a baseline is a session we cannot compare with week six. Thefitnessspace opened in 2026 with that rule and has not offered a trial class as a substitute. A trial class produces a feeling. A sheet produces a plan. The hour is long because intake, screen, and tests each need time, and because the plan is written while you are still in the room. You should be able to read every line before you book the first training slot.
Tests are stopped if a movement is a poor idea that day. A stop is written as a stop. It is not filled with a guessed number. The track recommendation at the end of the hour is a reading of the sheet, not a sales choice. If Rebuild is the honest track, that is what is written. If Base Strength is available, the five-rep marks set the band. The assessment is priced separately, from S$160, because it is a product of its own: a document, a date, and a conversation about how the next six weeks will actually fit your week.
Assessment sheet
| Item | Protocol | Recorded as |
|---|---|---|
| Intake | Spoken history of activity, work hours, pain, and any written medical clearance | Notes on the sheet, in your words where it matters |
| Bodyweight and girths | Calibrated scale; tape at waist, hip, and mid-thigh as agreed | Kilograms and centimetres |
| Resting heart rate | Seated, after five quiet minutes, before harder tests | Beats per minute |
| Squat pattern | Bodyweight or goblet, depth and control observed | Pass / limited / stop, with a short note |
| Hinge pattern | Dowel or light kettlebell, spine and hip travel observed | Pass / limited / stop, with a short note |
| 5-rep marks | Up to three main lifts, conservative sets, stopped for form or pain | Kilograms × 5, or “not tested” |
| 500 m row | Warm-up, then one piece, damper noted | Time and average split |
| Dead-hang | Active hang to a clean stop | Seconds |
| Sit-to-stand | Chair height noted, repeats in 30 seconds | Count, used especially on Rebuild and Longevity |
From sheet to plan
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1
Intake
The week you actually live is written down: work hours, shift patterns, travel, and any medical notes you bring. The plan has to fit that week. A beautiful programme that cannot be attended is not prescribed.
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2
Movement screen
Squat, hinge, press, and hang are watched at a load that can be stopped at once. Limited patterns narrow the lift list. They do not produce a diagnosis. They produce a shorter, safer script for week one.
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3
Capacity tests
The numbered tests are run in a fixed order. A skipped test is recorded as skipped. Guessed numbers are not entered to keep the sheet looking complete. Empty cells are allowed.
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4
Written plan
Track code, weekly frequency, session length, intensity band, main work, and the retest date are printed. You read the page before the first slot is booked. Unclear lines are rewritten in the room.
Retest rules
The retest date is set at the assessment and printed on the plan. It does not slide because a week felt strong or weak. Between retests the metrics on the sheet are not reopened for a new prescription. Session RPE is the only number that may hold a week still. It does not rewrite the block. If you want a new programme in week three, the answer is the date already written.
Review itself is sixty minutes. The same tests return, in the same order, as close to the same conditions as the room allows. The sheet is updated in front of you. The next block is written before you leave, including a change of track if the new numbers support it. A retest is included with Block Access. Assessment only does not include a later review; that visit is booked again if you return.
If a block is paused under the access rules, the retest moves with the remaining weeks. It is not left on the original calendar as an empty appointment. The rule is simple: the review happens when the block has been trained, on a date both sides can see.
Data you keep
After the assessment you receive a printed sheet and a PDF of the same page. The PDF is sent to the email you used on the booking. It contains the metrics, the track code, the weekly pattern, and the retest date. It does not contain marketing copy. The studio keeps a working copy so the coach who holds the block can read the same numbers you have.
Measurement records are kept for the duration of an active block and for twelve months after the last session, then deleted, unless a longer hold is required by law. Enquiry forms are not stored on the server at all; they are used only to reply. The full account of what is collected, and how to ask a question about it, is on the Privacy notice.
The sheet on the desk
Book the ninety minutes
Write from the contact form with your current activity level and what you want the first block to fix. Assessment only is from S$160. A reply is sent within one working day.