Contributed by W Singapore – Sentosa Cove Personal Trainer Mr Qayyum Sahidin.

Qayyum started his fitness journey as a personal trainer nine years ago and joined the hotel in 2012. Initially starting out as a freelancer, he chose to join the hotel industry instead of other commercial gyms because he enjoyed the service aspect of working in a hotel and meeting new people from all walks of life.

As a personal trainer at a hotel, Qayyum offers fitness training for hotel guests and long-term clients, such as residents who live in the Sentosa Cove area. This entails coming up with personalised training programmes to help them achieve their fitness goals. He also helps to make sure gym users are working out in a safe manner and is also responsible for the cleanliness and amenities of the gym.

He shares his fitness journey, being a personal trainer, and some tips on how to improve your fitness levels.

My fitness journey started when I was 15 and I could not do a single chin-up. I was determined to get fitter and started working on my strength. Soon, I was able to do up to 20 chin-ups at a time. From that experience, I realised the benefit of strength training. I also soon found that I loved sharing it with others and helping other people get stronger to achieve their fitness goals.

I obtained my personal trainer certification in 2010 and started freelancing, before I joined W Singapore – Sentosa Cove in 2012. It’s been really enjoyable and fruitful, having had the opportunity to interact with guests around the world. Even more so when overseas guests reach out to me to book a fitness class whenever they’re in Singapore. It’s also rewarding to see regular clients, such as expats living in the Sentosa Cove area, attend my workout sessions and progress in their fitness levels.

In personal training, I customise training programmes for each guest based on their current fitness level, body type, and fitness goals. Each one has different needs and also different expectations, so it’s about finding the balance between pushing them to go past their limits but taking care that they are not going too far. Thankfully I can remember all my guests’ different body types and fitness goals!

While I’ve already gotten my personal trainer certification, I also make it a point to set my own personal fitness goals and upgrade my skills. In 2014, I came in first place for the National Bodybuilding Championship in the bantam weight category and it’s something I’m really proud of. I have also recently finished a course in Sports Massage, which is aimed at muscle release and soothing muscle aches after a workout. I also keep with fitness trends and incorporate new workouts so that my guests can have fun while exercising.

I personally enjoy doing HIIT, or high intensity interval training. It is an interval technique that maximises effort and involves quick bursts of exercise followed by short active recovery periods. Another is drop sets, where you continue an exercise with a lower weight resistance.

If you’re looking at improving your fitness levels, it goes beyond your training regime and what you do in the gym. Diet is actually a very important component. Eat healthily – choose complex carbohydrates, low glycaemic index foods, more fruits and vegetables, and avoid soft drinks, oily food and food high in saturated fats. Having sufficient sleep also helps to your body to recover.

Most importantly, stay motivated! What your mind believes, your body will follow.