Exercise Prescription
A training programme written from objective measurement and your physical condition, with muscle preservation as the priority.
An exercise prescription means a training programme written from your test results and your physical condition, not a generic programme. It states type, volume and frequency, and it is adjusted according to what the measurements show at the following review.
What this addressesHormones & MidlifeEnergy, Performance & RecoveryHeart & Circulation
Who this is for
- You train but are not sure of the right volume and frequency for your situation
- You have weight or metabolic concerns and want to hold muscle while losing weight
- Injury history or existing pain that changes what is safe
- Limited time, so the programme has to be written for the time you actually have
How it runs
Before the programme is written, we assess your current activity level honestly, not the level you intend to reach. Injury history and any existing pain. Medical conditions that change what is safe, particularly cardiac, blood pressure and joint issues.
- 01Assess the current level honestlyYour activity level now, not the level you intend to reach. Injury history, existing pain, and medical conditions that change what is safe, particularly cardiac, blood pressure and joint issues.
- 02Write the dose, not general adviceResistance training becomes the foundation for most people arriving with weight or metabolic concerns. Cardiovascular work is added at an appropriate volume. Recovery days are written into the programme, not left as what happens when you miss a session.
- 03Review at week four to sixWhat is examined is not whether you enjoyed it, but whether the measurements moved and whether you actually did it. Where adherence was low, the programme was wrong, not the person.
Swipe to see all steps
Testing usually done first
Not every test here is ordered for everyone. The consultation decides which are needed.
Why dose, not just telling you to exercise
| Dose | What happens |
|---|---|
| Too low | Changes nothing |
| Appropriate | Measurable effects on blood pressure, blood sugar, body composition and sleep |
| Too high | Worsens the very thing it was meant to fix, particularly where recovery is already compromised |
Limits and who this does not suit
An exercise prescription is not physiotherapy. If you have an active injury or pain requiring treatment, that needs referral to a physiotherapist or an orthopaedic specialist, and the training programme is built around it.
- An exercise prescription is not physiotherapy
- An active injury or pain requiring treatment needs referral to a physiotherapist or an orthopaedic specialist, and the programme is built around it
- Chest pain, unusual breathlessness, or feeling close to fainting during exercise means stop and seek medical assessment
- No gym membership is required. The programme is written around the equipment you have access to
Common questions
Do I need a gym membership?
Not necessarily. The programme is written around the equipment you have access to. If that means home and a pair of dumbbells, it is written for that.
Is there a personal trainer at the clinic?
The prescription is a programme document, not a coached session. If you work with a trainer, this programme can be handed to them as the framework.
I have not trained in years. Is it too late?
No. The starting point only changes the starting dose, not whether you should begin. For most people who have been inactive a long time, the opening volume is far lower than they expect.
Do I need a gym to follow this prescription?
Not necessarily. What matters is that resistance training is in the week. Exercise for weight loss explains why. The weekly physical activity recommendations come from the WHO.
What is the next step?
An exercise prescription is written after assessment, not before. Book a consultation or read the performance and recovery pathway.
For an additional monitored stimulus, see EMS training at I-City.
Every iLIV guide is written and reviewed under our editorial standards, and each one carries the name of the reviewing doctor together with their MMC registration number.
Treatments on the same pathway
Not all of these suit everyone. The doctor assesses first.
Start with one conversation
An initial consultation to understand your situation before any testing is recommended.
Damansara Perdana · I-City, Shah Alam · +60 14-801 6493