White Logo

How “Physical: 100” should inspire you to secure your own Personal Trainer

Physical: 100

The most exciting show to hit Netflix after Squid Game, is Physical: 100. If you haven’t watched it, surely you must have heard all the hype. Physical: 100 is a real life competition where 100 of the fittest in Korea come together to compete for prize money, and of course pride. The show challenges viewers to think twice when judging someone’s physique and immediately assuming whether one is stronger or weaker than another.

So, that said, let’s break down what body build is better – lean or muscular?


There are several fitness advantages to having a leaner body compared to someone who focuses on building muscles purely for vanity purposes:

  1. Improved overall health: Excess body fat can lead to a range of health problems such as cardiovascular disease, diabetes, and certain cancers. Maintaining a leaner body can reduce the risk of these health issues and improve overall health.
  2. Increased endurance: Having a leaner body with less excess weight to carry around can improve endurance and make physical activities such as running, cycling, and swimming easier.
  3. Greater agility and flexibility: Having a leaner body can also improve agility and flexibility, making it easier to move around and participate in a wider range of physical activities.
  4. Lower risk of injury: Excessive muscle building can lead to muscle imbalances and increased risk of injury. A leaner body with a balanced muscle-to-fat ratio can reduce the risk of injury during physical activities.
  5. Improved overall athletic performance: Having a leaner body can improve overall athletic performance by reducing excess weight, improving endurance, agility, and flexibility, and reducing the risk of injury.


A muscular person may outperform someone with a much leaner build in certain fitness challenges that require strength, power, and explosiveness. Here are a few examples:

  1. Weightlifting: Muscular people tend to have more muscle mass, which can make it easier to lift heavy weights and perform well in weightlifting competitions. Apart from weights at the gym, training these muscles can come in handy to assist your daily routines. Just think back at all the times when you need extra help, or do a double trip because of the inability to sustain a heavier weight.
  2. Powerlifting: Powerlifting requires lifting heavy weights in three specific exercises: the squat, bench press, and deadlift. Muscular people may have an advantage in these exercises due to their increased strength.
  3. Sprinting: Sprinting requires a high level of power output, which is directly related to muscle mass. The more muscle mass an individual has, the more power they can generate during a sprint. Muscles generate force, which is needed to propel the body forward during a sprint. The greater the force that can be generated, the faster an individual can run.

Ultimately, both being lean or muscular has their own benefits and pros – it comes down to your preference. Remember that being in great health is the most important, being slim or bigger is up to your vanity, and there’s absolutely nothing wrong with that!


So what’s the most effective method to achieve my ideal body build?

When it comes to achieving your ideal body shape, working with a personal trainer can be a highly effective strategy. To create a workout plan that targets your specific goals, it’s important to have an open and honest conversation with your trainer about what you hope to achieve.

Firstly, you need to be clear about your goals. Do you want to lose weight? Build muscle mass? Tone certain areas of your body? Knowing what you’re working towards will help your personal trainer tailor a program that is specific to your needs. It’s also important to discuss any physical limitations or medical conditions you may have, as this can affect the type and intensity of exercises that are appropriate for you.


Once your goals are clear, your personal trainer can develop a workout plan that combines strength training, cardiovascular exercise, and flexibility training. Strength training is essential for building muscle mass and toning your body. Your trainer can recommend specific exercises that target the areas you want to focus on, such as squats and lunges for the legs, or push-ups and pull-ups for the upper body.

Cardiovascular exercise is important for burning calories and improving overall fitness. Your personal trainer can recommend a variety of exercises, such as running, cycling, or swimming, depending on your fitness level and preferences.


Flexibility training is often overlooked, but it’s essential for maintaining good posture, preventing injury, and improving range of motion. Your personal trainer can recommend stretches and yoga poses that will help improve your flexibility.

Throughout your workout program, your personal trainer will monitor your progress and make adjustments as needed. They can provide guidance on proper form, nutrition, and other lifestyle factors that can help you achieve your goals.


Overall, by having an open and honest conversation with your personal trainer about your goals and limitations, they can develop a customized workout plan that will help you achieve your ideal body shape. With dedication and hard work, you can transform your body and improve your overall health and wellbeing.


Ready to kick start your own Physical: 100 journey? Get your ideal look in 12 weeks, call or drop us an email to start a trial!

Personal Trainer Singapore Khit
About Tze Khit
Tze Khit is a distinguished personal trainer with a Bachelor’s Degree in Sports & Exercise Science from Edith Cowan University. Passionate about optimizing human potential, he offers expertise in weight loss, toning, and rehabilitating injuries. His holistic methodology integrates human anatomy, physiology, and bespoke training plans, rooted in initial functional movement screening. Certified by the Singapore Sports Council and holding multiple National Council on Strength & Fitness accreditations, he masterfully employs techniques like myofascial release and neuromuscular activation, ensuring clients achieve their fitness aspirations swiftly and safely.


Share on facebook
Share on twitter
Share on linkedin
Share on whatsapp
Share on telegram