WHAT IS THE REBUILD SCORE?
LONGEVITY MADE SIMPLE
Hong Kong is obsessed with quick fixes. At The Clubhouse, we’re doubling down on what most people actually need: a system for long‑term health and performance.
Most people start with a goal, not a plan. As a leader in personal training in Hong Kong, we start with a Rebuild Score: a 45‑minute health assessment that gives you a clear baseline, a simple number to track, and a plan to improve.
The Rebuild Score is not a test you pass or fail. It’s a baseline you build on.
THE REBUILD SCORE
After 35, strength and muscle are harder to hold onto, and easier to lose. Without a plan, that can quietly snowball into more aches, more fatigue, more injuries, and less freedom in day‑to‑day life.
Instead of vague goals like “get toned” or “drop 5kg,” the Rebuild Score is how we keep training focused on what matters most. We look at your injury history, lifestyle, and training background, then measure the physical qualities that best predict long‑term health and independence.
We break the assessment into three areas:
“The Rebuild Score isn’t about short term fixes, it’s about adding years to your life” - Gabriel Carroll
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Body weight – Tells the story of what’s happening beneath the surface. Track it alongside body fat and waist to see if you’re gaining muscle, losing fat, or just shifting fluid.
Body fat – Shows the balance between working muscle and stored fat. Lower levels usually mean less visceral fat, lower inflammation, better insulin control, and lower disease risk.
Waist‑to‑height ratio – Where you store fat matters. A ratio below 0.5 cuts the risk of diabetes, heart disease, and metabolic dysfunction.
Blood pressure – The load on your arteries with each beat. Keeping it around 120/80 mmHg helps protect vessels and lower the risk of heart attack and stroke.
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Standing broad jump – Measures lower‑body explosive power and coordination. Bigger jumps signal stronger glutes, quads, and calves, plus better neuromuscular control that carries over to everyday performance.
Grip strength – A reliable indicator of overall strength and muscle function. Higher grip strength is linked to better independence with age and a lower risk of disability and all‑cause mortality.
Max push‑ups – Tests upper‑body muscular endurance and core stability. More quality reps reflect both endurance and trunk control, key for real‑world resilience as you age.
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Resting heart rate – Your body’s “idle speed.” Lower values (typically under 60–70 bpm) signal a more efficient cardiovascular system. As fitness improves, this number drops, showing a stronger heart doing more with each beat.
1000 m BikeErg time – An all‑out check of aerobic power and oxygen delivery. Faster times indicate rising VO₂max and a bigger aerobic “tank.”
Daily step count – The foundation of your activity. Hitting 7,000–10,000 steps most days keeps metabolism ticking and speeds recovery between training sessions.
BUILT FOR LIFE (NOT FOR BEFORE AND AFTER PICS)
Don’t ask what you can accomplish in a matter of weeks. Ask what you can accomplish in a year.
Personal training gyms in Hong Kong are often built around a short‑term before‑and‑afters. We’re better than that. At The Clubhouse, we’re committed to something longer‑term and realistic: helping clients stay leaner, stronger, and more capable for everything that life will inevitably throw at you. That is the whole point of Built For Life.
Every few months, we re‑test and show you objective proof of progress across the numbers that matter. Not just on a scale, but in the capacities that support energy, resilience, confidence, and independence.
If we're going to mitigate the overwhelming risks that get thrown at you with age, we need to think prevention. Movement, nutrition, sleep, and stress management are key - something we know all too well at The Clubhouse with data driven coaching.
BUILD THE LIFE YOU WANT
No one’s going to do it for you. It’s on you to commit to change. Book a consult, do the Rebuild Assessment to receive your baseline and plan and build the life you want at The Clubhouse. What are you waiting for?