Elova
The Range — All Programmes

Every
Programme

Ten structured coaching programmes covering personal training, group classes, body composition review, endurance work, and lifestyle integration. Each begins with a movement screening.

Personal trainer at Elova guiding a client through a barbell squat during a one-to-one strength session in the Kuala Lumpur training studio
Programme 01

One-to-One Sessions

The flagship Elova offering. Each one-to-one session is built around a documented movement screening and a goal-setting framework completed at intake. Sessions are typically 60 minutes, conducted by an assigned coach who reviews your training log ahead of each appointment.

Session recaps are issued after every appointment. The assigned coach adjusts load, volume, and rest-day routine based on logged outputs. No two programmes are identical — scaling is continuous rather than fixed at intake.

Movement screening included
Assigned lead coach
Session recap every visit
Progress check-in every 4 weeks
Nutrition guidance integration
Active recovery scheduling
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Elova coach reviewing a periodised strength training programme on a whiteboard with a client during a session planning meeting at the KL studio
Programme 02

Strength Programmes

Multi-phase strength blocks structured around fundamental movement patterns: squat, hinge, push, pull, carry. Workout programming is delivered as a documented weekly schedule with measurable output targets at each phase boundary — typically three to four weeks per phase.

Programmes are written for frequency ranges from two to five sessions per week. Each phase ends with a progress review where loads are adjusted based on the training log. There is no fixed endpoint — strength programmes continue for as long as the member is active.

3–4 week periodised phases
2–5 sessions per week
Functional movement focus
Phase-end progress review
Training log access
Posture correction integrated
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03 — Further Programmes

The Full Range

Programme 03

Body Composition Assessment

Standardised baseline and follow-up assessments using skinfold and circumference protocols. Results are entered directly into the training log and referenced at each progress check-in. Assessments are repeated on a documented schedule — not on request.

Baseline at intake
Scheduled follow-ups
Logged data output
Integrated with training plan
Programme 04

Group Training Classes

Scheduled group classes in functional fitness, flexibility training, and mobility work. Maximum eight participants per session. Classes are structured with warm-up, main block, and cooldown phases. Members can book into up to three classes per week under the group plan.

Max 8 per class
Pre-booked slots
Functional & mobility focus
3 classes per week included
Programme 05

Endurance Coaching

Sport-specific conditioning for runners, cyclists, rowers, and multi-sport participants. Endurance blocks are periodised within a broader active recovery schedule. Aerobic base phases alternate with intensity blocks. Pace and output data from each session feeds into the training log.

Periodised endurance blocks
Multi-sport compatible
Aerobic base & intensity phases
Output data logging
Programme 06

Flexibility & Mobility Work

Dedicated flexibility training and mobility work addressing joint range, fascial lines, and movement quality. Typically integrated as an add-on to strength or endurance blocks, or delivered as a standalone session for members focused on posture correction.

Joint range focus
Posture correction protocols
Standalone or integrated
Movement quality improvement
Programme 07

Nutrition & Lifestyle Coaching

Balanced meal guidance, portion awareness, hydration habits, and pre- and post-workout fuel strategies, integrated directly into the weekly training schedule. Sleep quality, rest-day routine, and stress management are covered within the lifestyle coaching component.

Meal planning guidance
Hydration habits
Sleep quality integration
Stress management routines
Programme 08

Sports Conditioning

Sport-specific conditioning for team and individual sport athletes preparing for a competitive season or returning from an off-season period. Combines strength, power, agility, and sport-specific movement pattern work into a single periodised block.

Sport-specific protocols
Power & agility focus
Pre-season preparation
Off-season re-conditioning
04 — Included

Standard Across All Programmes

Training Log
Documented record of every session output
Weekly Schedule
Structured plan with session and rest days
Progress Check-In
Formal review every 4–6 weeks
Movement Screening
Baseline at intake, updated on request
05 — FAQ

Programme Questions

Can I switch between programmes mid-membership?

Is the body composition assessment a standalone service?

Do group training classes require a separate membership?

How long does a strength programme phase run?

Start Your Programme

Every membership begins with a movement screening. Book yours at the studio.

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