In person and onlineSmall groups in Singapore, live classes anywhere
At a glance
40 Prime Method is a one hour, low impact movement class for anyone over 40, taught in small groups in Singapore and live online. Each class moves through three stages without stopping: Release, a full body fascia release drawn from ancient movement practices; Reload, resistance band strength training; and Reset, a closing fascia manoeuvre series that settles the nervous system. It was created by Sharon Koh and Ada Wong for people who have been told, or have decided, that they are past the point of starting again.
Why we built this
Somewhere around 40, a lot of us quietly decide the window has closed. We are too tired to begin, too out of shape to keep up, carrying too much weight or too little flexibility to move the way we once did. None of it is true.
Movement is the most natural way the body has to let go of what it has been holding: the tension, the pain, the years of stress that settle into the tissue. It is also how we build the strength that protects our bones as we age. Longevity is not really about adding years. It is about keeping the body capable enough to enjoy them.
The body after 40 can be rebuilt. It can be at its prime.
That is why 40 Prime Method was born.
The method
Full body fascia release paired with ancient movement practices reworked for modern bodies. We open the connective tissue that has stiffened through years of sitting, stress and repetition, so the body can move as one piece again.
Led by Sharon KohProgressive resistance band training that loads the whole body safely, without machines or heavy weights. Bands meet you where your joints are today and still give muscle and bone a reason to adapt.
Led by Ada WongA closing fascia manoeuvre series using slow, intentional movement and breath. This is where the body downshifts, tension unwinds through the deeper layers, and the nervous system is given room to settle.
Led by Sharon KohOne session, three systems
The pace changes as you go, from flowing swings to slow, deliberate release work, but your feet stay on the ground the whole way through. In one continuous hour you cover the ground of a full body zone 2 cardio and toning session, a strength session and a nervous system reset. A complete mind and body experience, every time you practise.
Who we are
Fascia & movement
Sharon leads the Release and Reset stages, combining fascia work with ancient movement practices adapted for modern life.
Strength training
Ada leads the Reload stage, using resistance band training to build capability that carries into everyday life.
Why this matters after 40
Collagen cross links accumulate and tissue holds less water, so the connective tissue becomes less pliable. The result is stiffness, a shrinking range of motion and a higher risk of injury. Movement is what keeps it supple.
Muscle mass and bone density decline with age, and the drop accelerates around menopause. Resistance training is the most direct counter we have, and it works at any starting point. Strength is one of the clearest markers of longevity we can actually train.
Restricted, densified fascia is richly supplied with pain receptors and is increasingly linked to the aches that scans do not explain. Releasing it addresses the source rather than the symptom.
Slow, deliberate mind and body practice sharpens proprioception and postural control. These are the qualities that keep you steady on your feet for the decades ahead.
Working at a conversational pace, the zone 2 range, trains the heart and the small blood vessels that feed working muscle. It also supports the mitochondria, the tiny power plants inside your cells that turn fuel into usable energy.
Mitochondria decline in number and efficiency as we age, and that shows up as everyday fatigue long before anything else does. Sustained aerobic work is one of the few things known to push back, which is why it sits at the centre of most longevity research. In daily life you feel it as stamina.
Breath led movement shifts the body toward its parasympathetic state, easing the low grade tension many of us carry all day. Practitioners report calmer minds and better sleep.
No prior experience needed and no floor gymnastics. Every movement is scalable, and the whole session is designed for real bodies with real histories.
Where this comes fromThe claims above draw on published research rather than fitness folklore. On connective tissue and ageing, Wilke and colleagues in the Journal of Anatomy (2019) found measurable differences in fascia thickness between younger and older adults, alongside an association with reduced joint flexibility. On strength, the World Health Organization recommends muscle strengthening activity for all major muscle groups at least twice a week for adults of every age. On aerobic work, the picture is more contested: sustained moderate exercise clearly supports mitochondrial and cardiovascular health, though a 2025 review in Sports Medicine argues that higher intensities may build mitochondrial capacity more effectively than zone 2 alone. We would rather tell you that than overstate it.
Book a class
The same three stages either way. Join a small group class in Singapore for hands on cues, or take the live online class from anywhere if you would rather fit it around your week.
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$38
One class
$320
$32 a class, valid three months
$180
Unlimited classes, cancel anytime
No class
No class
No class
No class
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Before you book
40 Prime Method is a one hour, low impact movement class for anyone over 40, taught in small groups in Singapore and live online. Each class runs through three stages in sequence: Release, a full body fascia release drawn from ancient movement practices; Reload, resistance band strength training; and Reset, a closing fascia manoeuvre series that settles the nervous system. It was created by Sharon Koh and Ada Wong.
Anyone over 40, at any level of fitness. It suits people who have not trained in years, people carrying long standing aches, and people going through perimenopause or menopause who want to protect muscle and bone. It is equally suitable for men, and no prior experience is needed.
A single drop in class is $38. A ten class pack is $320, which works out at $32 a class and stays valid for three months. Unlimited monthly access is $180 and includes the on demand library. Packs and memberships can be used across both in person and online classes.
In person classes run in small groups in Singapore. Live online classes are taught over Zoom and can be joined from anywhere. Recorded sessions are available on demand for anyone who wants to practise outside class times.
No. Most people who come to us have not trained in a long time, and the method was built for exactly that starting point. Nothing is timed, nothing is counted out loud, and no one is watching how far you get. The first few weeks are about teaching your body to move again, not about keeping up.
Every movement stays low impact, so there is no jumping and no pounding through the joints. Much of the session is spent releasing the connective tissue that is often driving the ache in the first place. Tell us what is going on before class and we will adjust as we go. If you have a diagnosed condition or a recent injury, check with your doctor first.
One hour, and you can do it from home if getting to a studio is the part that never happens. Two sessions a week is enough to feel a difference. If your week falls apart, the on demand library has shorter release and reset routines you can do in fifteen minutes.
No. Stiffness is the reason to come, not a reason to wait. Flexibility is an outcome of the work rather than a requirement for it, and every movement scales to whatever range you have on the day.
No. The programme is for anyone over 40. We talk about menopause because it accelerates changes in muscle, bone and connective tissue that deserve naming, but the same tissue changes happen to everyone with age and the method addresses all of it.
Comfortable clothing you can move in, and water. We provide the bands and mats. For online classes you need a clear space roughly the size of a mat and somewhere to prop your screen.
It is about moving better. Come and find out what your body is still capable of.
Book a class