Fitness Workz trainers Parthiban S/O Elango and Muhammad Luqmanul Hakim bin Samsudin.
Whether you’re gunning for Gold or aiming to pass, buddying up for your workouts can keep you consistent, motivated, and even improve your score.
Your Individual Physical Proficiency Test (IPPT) may be getting closer by the day, but mustering the will to train can sometimes be tough. Why not make your workouts a group effort? Exercising with friends offers motivation to keep going — and can even enhance your physical performance.
Just ask Parthiban S/O Elango, a senior fitness trainer at Fitness Workz, HomeTeamNS Khatib. He recalls a gym-goer who lacked structure in his workouts until he started exercising with a more experienced friend. “His routine became more focused and the progress was noticeable,” says the 32-year-old, who has been with the gym for nearly nine years. “Over a few months, he improved his strength significantly.”
Parthiban and his friend/colleague, Muhammad Luqmanul Hakim bin Samsudin, 25, are both Fitness Workz trainers who run the NS Fitness Improvement Training (FIT) and Virtual Fitness Training sessions to help NSmen prepare for IPPT. The two met in 2023 when Parthiban was working at Fitness Workz Premium, HomeTeamNS Khatib. He and Hakim, who is overall-in charge at the gym in HomeTeamNS Bedok Reservoir, bonded over their shared love for fitness and both strongly advocate working out with friends.
“Having support from buddies and loved ones makes a big difference,” says Hakim who works out regularly with his cousins and friends. “It keeps you accountable, making you less likely to skip sessions. It also boosts your motivation and makes the training more enjoyable and less stressful.”
Preparing for IPPT requires a balanced approach that combines strength training, aerobic conditioning, and core work. “Begin with light cardio, like walking or swimming, then progress to running, combined with bodyweight exercises such as squats and push-ups,” says Parthiban. “Consistency is key.”
He adds that it is important to start training early — ideally three to four months before your IPPT — to build a strong foundation. “Avoid rushing and concentrate on the quality of each movement, paying close attention to how the body feels during the workout.”
“Stay motivated by seeking support from your loved ones,” reiterates Hakim. “And set small goals along the way that fit into your ultimate aims.”
At Fitness Workz, Hakim and Parthiban keep sessions engaging and fun through game-style challenges and energetic music. “Fitness shouldn’t feel like a chore,” says Parthiban. “When people are having fun, they’re more likely to stick to their workout.”
For NSmen who are already in good shape and aiming for Gold, Parthiban recommends optimising their explosive strength and stamina. “This means high-intensity interval training (HIIT), heavy lifting for power, and short, fast sprints to build speed and efficiency in the 2.4km run,” says Parthiban. “Technique also matters, especially for push-ups and sit-ups. So, refining your form is crucial.”
Hakim adds: “Include strength and core work, and increase the number and intensity of your push-ups and sit-ups, with the aim of exceeding the minimum IPPT requirements.”
When Hakim trains with his cousins and buddies, he relies on their emotional support when the going gets tough. “There are days when I feel like giving up due to fatigue and lack of motivation,” he admits. “But we constantly remind each other of our goals and push one another to be our best.”
Parthiban recommends sitting down with your training buddy to align goals. “Are you both aiming for the same IPPT result, or working on different aspects of fitness? Clear goals make it easier to support each other and track progress.”
Even small gestures — such as verbal encouragement or a group celebration after a personal best — can also go a long way in keeping morale high. “They can fill you with the positive energy needed to keep pushing forward,” says Hakim.
If one of you is faster at running or stronger with weights, take turns to lead different parts of the workout. “This helps build trust and prevents frustration or injury,” explains Parthiban. “A common mistake is trying too hard to keep up with your partner — this can lead to overtraining or burnout. Listen to your body and make sure you’re not overexerting yourself.”
To level up the experience, Hakim suggests signing up for fitness events, such as the HomeTeamNS REAL® Run, with your buddies. These activities offer the same boost of positive energy and motivation to keep going.
Hakim was on-site last year running warm-up and cool-down sessions at the Fitness Workz booth. “The energy was incredible,” he recalls. “Everyone was motivated and in high spirits, and it created such a strong sense of community.”
The HomeTeamNS REAL® Run also serves as excellent prep for the 2.4km IPPT run. “Distance running builds stamina, aerobic capacity, and the mental grit to push through physical discomfort,” says Parthiban.
With the right support, mindset, and training buddy by your side, preparing for IPPT doesn’t have to feel like a chore. Stay consistent, keep each other motivated, and you might just surprise yourself on test day.
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