You don’t need to be fit at all to start — that’s the whole reason you’re coming. We welcome everyone, from complete beginners to athletes. Many of our guests haven’t exercised in years and it’s normal to feel nervous on the first day. Our trainers are experts at meeting you where you are and helping you progress safely.

Here’s what you can expect:

• Adaptable classes: Beginners may do modified exercises while advanced guests perform more challenging versions — all under the same coach’s guidance.
• Personalized support: Every program includes one-on-one personal training sessions to refine technique, build confidence, and address your specific needs.
• Gradual progression: Newcomers start with proper form and basic conditioning, while fitter guests are pushed harder to maximize results.

The most important thing to bring is a positive attitude and willingness to try. In just a week or two, most guests are amazed at how much stronger, fitter, and more confident they feel. And don’t worry — everyone remembers their first day, but our friendly, non-judgmental community makes it easy to settle in. You’ll do great!

Before you arrive, anything you can do to move a bit more will help reduce the soreness when you start your program.

If you already go to the gym, just join a few classes or do any light sessions that get your body moving – it all helps take some of the edge off.

If you’re not really walking at the moment, start by walking, and if you have access to equipment, use any cardio machine for around 20–30 minutes at an easy pace.

If you don’t have a gym, you can still do simple bodyweight movements at home – things like air squats, lunges, wall sits, planks and push-ups.

The Total Fitness Program is designed for anyone who wants to build overall fitness, strength, and muscle tone rather than focusing on the scale. Training is more strength- and conditioning-based, with:

• Weight training and functional fitness drills

• Higher-intensity workouts to improve performance

• Slightly less steady-state cardio (because the goal isn’t necessarily to create a big calorie deficit)

On the nutrition side, the plan provides balanced meals with the right amount of protein and energy to fuel workouts and support recovery. Depending on your goals, you may even eat at maintenance or a slight surplus to encourage muscle growth.

Expected outcomes:

By the end of the program, you can expect to feel stronger, faster, and more conditioned. Many guests notice improved muscle definition, endurance, and overall performance. Essentially, you’ll leave PhuketFit in the best shape of your life — fitter, more confident, and ready to maintain your progress long-term.

Yes! You can begin your PhuketFit program on any day that works best for you. Our schedule is designed to be flexible, with classes and activities running continuously throughout the week. There’s no “start Monday only” rule — you simply join in when you arrive.

Yes! All PhuketFit programs include a full meal plan with three nutritious, chef-prepared meals per day (breakfast, lunch, and dinner), plus snacks and smoothies. Nutrition is a key part of your transformation, so our meals are carefully designed by our nutrition specialist and chef to fuel your workouts and support recovery, whether your goal is weight loss, muscle toning, or overall fitness.

• Integral to the program: Meals are tailored to your training and progress. Opting out could hinder your results, and the cost of the program is mostly in coaching, so the plan is included by default.

• Convenience: No need to worry about grocery shopping or cooking — everything is prepared for you, saving time and effort.

• Flexibility: You’re welcome to enjoy local Thai cuisine or dine out occasionally. We can provide guidance on healthier choices if you want. Missed meals aren’t credited back, but it won’t disrupt your program if done occasionally.

• Dietary needs: We can accommodate vegetarian, vegan, halal, gluten-free, and other dietary requirements. Our chef customizes meals as needed.

• Special arrangements: In unique cases (like off-site guests who only join training), bespoke arrangements can be made with our sales team.

Meals are included and highly recommended for the best results. Our guests love the tasty, nutritious food — it’s one less thing to worry about while focusing on your fitness journey.

Simply contact our team through the PhuketFit website, and we’ll help you choose dates, accommodation, and program options to suit your goals.