The Range.
Twelve active programme formats, each structured around an initial movement screening and body composition assessment. Sessions are available in-person at the Kuala Lumpur studio or delivered remotely as a written training plan.
In-Person Programmes
Group Training Sessions
Structured group formats capped at six participants. Emphasis on functional fitness, mobility work, and coached movement quality. Sessions run twice weekly and are scheduled in four-week blocks.
- Maximum 6 participants per session
- Functional fitness & mobility focus
- Four-week rolling block schedule
Endurance & Conditioning Blocks
Sport-specific endurance coaching built around your weekly schedule, with structured active recovery protocols between sessions. Suitable for runners, cyclists, and general fitness goals.
Sports Conditioning
Position-specific preparation and off-season conditioning for competitive athletes. Programme design accounts for in-season load management and sport-specific movement demands.
Nutrition & Lifestyle Guidance
Balanced meal guidance, hydration habits, and pre- and post-session nutrition awareness integrated directly into your weekly training plan — not sold separately.
Remote Programmes
Fully written training plans for clients who prefer to work independently. Remote clients receive the same structured approach — initial assessment call, periodised plan, and regular check-ins.
Workout Programming
A fully written training plan delivered as a structured weekly schedule. Includes session recaps, load progression guidelines, and adjustments based on your logged feedback. Check-in calls are conducted fortnightly.
- Goal-setting call at intake
- Weekly written session plan
- Fortnightly check-in and plan adjustment
- Session log review included
Progress Tracking & Coaching Support
Ongoing coaching correspondence for clients who have an existing programme but require regular feedback, load adjustments, and accountability. Available as a standalone add-on or integrated with a full remote plan.
- Weekly feedback and question support
- Training log review and commentary
- Goal-progress assessment each month
- Adjustments communicated within 48 hours
Assessment Services
Every new client engagement at Arenovas begins with a structured assessment rather than a programme template. Assessments are the foundation on which all subsequent programme decisions are based.
A systematic evaluation of movement patterns, load tolerance, and observable asymmetries. Findings are documented and used directly in programme design. Screening takes approximately 45 minutes.
A baseline measurement conducted at intake and revisited at regular intervals. Provides a factual reference point for evaluating programme direction and load decisions over time.
A 30-minute structured conversation to establish realistic outcome targets, current commitments, and schedule parameters. This forms the written brief for programme design.
Programme Questions
Session frequency is determined during the goal-setting consultation based on your schedule, recovery capacity, and programme objectives. Most individual clients begin with two sessions per week. Adjustments are made at the first four-week check-in based on logged progress and feedback.
For all in-person and remote programming engagements, an initial movement screening is a standard part of the intake process. It ensures the programme is built around observable patterns rather than assumptions. For group sessions, a shortened intake is conducted in the first session of a new block.
Yes. Remote clients work from any facility or home setup. The intake call includes a conversation about available equipment, and the written plan is designed accordingly. All correspondence is conducted via email and scheduled video calls.
All programme formats are structured around the individual's starting point. Beginners typically follow a foundation block before progressing to more load-intensive work. The movement screening identifies any specific areas to prioritise during the foundational phase.
Balanced meal guidance, hydration practices, and pre- and post-session nutrition awareness are woven into the overall programme plan. They are not standalone products. Lifestyle coaching — covering rest-day routines, sleep quality, and stress management — is integrated as needed based on the goal-setting conversation.
Every Programme Begins with a Conversation.
Book a 30-minute consultation to discuss your current routine, objectives, and which programme format fits your schedule and location.
Book a Consultation