Strength Training And Your Immunity


Upper respiratory tract infections (The common cold, sinusitis etc.) are the most common illness that people get. Most are due to an infection with a virus and the average adult has two to four URTIs each year.

We are constantly exposed to the viruses that cause these infections but some people seem more susceptible to catching URTIs than others and our immune system plays an important part that protect us from an army of pathogenic microbes that bombard the body.


Due to the recent reported cases of the COVID-19 in Singapore, we advise all members to adopt precautionary measures and good hygiene practices at all times.

• STAY HOME and only head out if really necessary.

• ALWAYS WEAR A MASK if you would need to head out.

• Practice frequent HAND WASHING with soap, after going to the toilet or when hands are dirtied by respiratory secretions after coughing or sneezing.

• COVER YOUR MOUTH with a tissue paper when coughing or sneezing and dispose the soiled tissue in the rubbish bin immediately.




Amongst other external factors that affects our immune system includes our stress levels, nutrition as well as adequate rest.

Research shows that exercise has a powerful effect on your immune system.

A study of over 500 adults found that participating in 1-2 hours of moderate exercise per day was associated with a one third reduction in the risk of getting a URTI compared with individuals leads a sedentary lifestyle

That ties in nicely with our Personal Training Service or Classes where each client’s progress is auto regulated to their own proficiency providing a structured yet adequately challenging training session.

Rest is equally important. Sleep is crucial for positively maintaining every element of your life. Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.

So do not panic and limit your activity during this period of time. If you’re perfectly healthy, just take the necessary precautions and continue eat, train and rest well.

Together we can fight this virus.