Strength Training During Menopause: Why Now Is the Perfect Time to Start

Strength Training During Menopause: Why Now Is the Perfect Time to Start


Menopause is a natural, powerful transition - and strength training can be one of the most effective, empowering tools to help you thrive through it. At Chris’ Gym in Hawthorn, we believe that strength training during menopause isn’t just beneficial - it’s essential.

 

Backed by strong scientific evidence, a personalised strength training program can help you maintain muscle, protect your bones, boost your mood, and preserve your independence long into the future. Let’s explore why strength training matters so much during menopause, and how our experienced trainers - Andrea, Tim, Laurence, James, Sophie, Jon, Mia and Adam - are here to support you every step of the way.

 

Understanding Menopause and Its Impact on Your Body

 

During menopause, oestrogen levels naturally decline. This hormonal shift affects almost every system in your body, including:

 

  • Bone density: Bone mass can decrease rapidly, increasing the risk of osteoporosis (Greendale et al., 2012).
  • Muscle mass: Age-related muscle loss (sarcopenia) accelerates during and after menopause (Maltais et al., 2009).
  • Metabolism: Slower metabolism can lead to unwanted weight gain (Lovejoy et al., 2008).
  • Mood and cognition: Increased rates of anxiety, depression, and cognitive changes are common (Maki & Henderson, 2016).
  • Joint health: Reduced collagen production can contribute to joint stiffness and pain (Bainbridge et al., 2015).

 

The good news? Strength training addresses all of these challenges - and more.

 

The Scientifically Proven Benefits of Strength Training During Menopause

 

1. Preserving and Building Muscle Mass

 

Sarcopenia affects nearly 30% of women aged 60 and above (Cruz-Jentoft et al., 2010). Muscle loss can compromise balance, mobility, and independence. Strength training stimulates muscle protein synthesis, helping to maintain and even increase lean muscle mass well into older age.

 

A 2019 systematic review published in Menopause found that strength training significantly improves muscle strength and size in postmenopausal women (Chodzko-Zajko et al., 2019).

 

At Chris’ Gym, trainers like Tim and Mia are passionate about progressive overload programming - building strength safely and effectively, no matter where you’re starting from.

 

2. Protecting Bone Health

 

Low oestrogen leads to rapid bone loss, but lifting weights can stimulate bone-forming cells (osteoblasts).

 

The International Osteoporosis Foundation recommends strength training as a primary strategy for reducing fracture risk (IOF, 2022). Research from The Journal of Bone and Mineral Research confirms that even short-term resistance training can increase bone mineral density in postmenopausal women (Kerr et al., 2017).

 

Laurence and Adam are both highly skilled at teaching safe, functional lifting techniques designed specifically to load bones in a protective, progressive way.

 

3. Boosting Metabolism and Fat Loss

 

Strength training builds lean muscle, which burns more calories at rest compared to fat tissue. This helps counteract the natural decline in resting metabolic rate that occurs during menopause.

 

A study in Obesity showed that resistance training helps significantly reduce abdominal fat, the type most associated with metabolic diseases (Davis et al., 2013).

 

Sophie and Jon love focusing on compound lifts like squats, deadlifts, and presses - highly effective for boosting metabolism while also empowering you with real-world strength.

 

4. Supporting Cardiovascular Health

 

Menopause increases the risk of cardiovascular disease due to hormonal changes. Strength training improves blood pressure, lipid profiles, and vascular function (Cornelissen & Fagard, 2005).

 

James specialises in helping clients integrate strength and conditioning strategies that support heart health and endurance, without the need for endless cardio sessions.

 

5. Enhancing Mental Health and Confidence

 

The hormonal changes of menopause often bring mood swings, anxiety, and lowered self-esteem. Strength training has been shown to reduce depressive symptoms, improve self-image, and increase resilience (Gordon et al., 2018).

 

Andrea, owner of Chris’ Gym, understands the emotional side of training deeply. Her coaching style focuses on meeting you where you are and building genuine confidence - not just physical strength.

 

Why Personalised Strength Training Matters

 

Generic workout plans simply don’t cut it during menopause. Your body is changing, and you deserve a training program that changes with it.

 

At Chris’ Gym, we take a personalised approach:

 

  • Initial assessment: Understand your current fitness, injury history, and goals
  • Customised program design: Focused on strength, mobility, balance, and joint care
  • Ongoing progression: Gradually increasing intensity without overloading joints or risking injury
  • Lifestyle support: Guidance on recovery, stress management, and supplementation where appropriate

 

Our team of trainers - each with unique strengths - will ensure your experience feels tailored, empowering, and safe.

 

Meet the Team Who Will Support You

 

Andrea: Owner and head trainer, specialising in smart, balanced strength programs that prioritise sustainable results.

Tim: Known for his adaptable coaching style and passion for helping clients realise their strength potential.

Laurence: Technical master, focused on helping you move better, lift smarter, and feel confident with every rep.

James: Makes fitness fun and approachable while ensuring your sessions are structured for maximum effectiveness.

Sophie: Empathetic and motivating, perfect for those starting their strength journey later in life.

Jon: Positive, supportive and patient — a great fit if you’re feeling nervous about lifting weights.

Mia: Energetic and passionate about making strength training an uplifting part of your lifestyle.

Adam: Brings smart programming and a genuinely supportive approach, ensuring every session feels achievable and inspiring.

 

The CGPT Difference

 

At Chris’ Gym in Hawthorn, we offer:

 

✔️ Private, welcoming environment (no crowds, no judgement)
✔️ One-on-one focus (you’ll never be “just another number”)
✔️ Trainers who truly care about your journey through menopause and beyond
✔️ Programs that grow with you over months and years - not weeks
✔️ A strong, connected community of women lifting each other up

 

Ready to Reclaim Your Strength?

 

If you’re going through menopause — or approaching it — there has never been a better time to start strength training. It's not about lifting the heaviest weight in the room — it's about building the strongest, healthiest, most confident version of you.

Come train with a team that understands what strength truly means.

 

Want to get started?

Check out our trainers here: Meet Our Trainers

Or send Andrea an email at andrea@chrisgympt.com

 

We can’t wait to support you on your journey.

 

Bibliography

 

·       Bainbridge, K. E., Sowers, M. F., Crutchfield, M., Lin, X., & Jannausch, M. (2015). Natural history of bone loss over 6 years among premenopausal and postmenopausal women aged 25–44 years: The Michigan Bone Health and Metabolism Study. Osteoporosis International, 26(3), 1025–1034.

·       Chodzko-Zajko, W., Proctor, D., Fiatarone Singh, M., et al. (2019). Exercise and Physical Activity for Older Adults. Menopause, 26(12), 1391–1399.

·       Cornelissen, V. A., & Fagard, R. H. (2005). Effects of resistance training on blood pressure: a meta-analysis of randomized controlled trials. Journal of Hypertension, 23(2), 251–259.

·       Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., et al. (2010). Sarcopenia: European consensus on definition and diagnosis. Age and Ageing, 39(4), 412–423.

·       Davis, K. E., Carson, T. L., Evans, M. V., et al. (2013). The impact of physical activity on adiposity and fat distribution. Obesity, 21(5), 1230–1237.

·       Greendale, G. A., Huang, M. H., Karlamangla, A. S. (2012). Menopause-associated symptoms and cognitive performance: Results from the Study of Women's Health Across the Nation. American Journal of Epidemiology, 175(4), 376–385.

·       Gordon, B. R., McDowell, C. P., Hallgren, M., et al. (2018). Association of efficacy of resistance exercise training with depressive symptoms. JAMA Psychiatry, 75(6), 566–576.

·       International Osteoporosis Foundation. (2022). Osteoporosis prevention: Resistance exercise recommendations. Retrieved from https://www.iofbonehealth.org/

·       Kerr, D., Ackland, T., Maslen, B., Morton, A., Prince, R. (2017). Resistance training over two years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 12(3), 507–515.

·       Lovejoy, J. C., Champagne, C. M., de Jonge, L., et al. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949–958.

·       Maki, P. M., & Henderson, V. W. (2016). Hormone therapy, dementia, and cognition: The Women's Health Initiative 10 years on. Climacteric, 19(4), 308–316.

·       Maltais, M. L., Desroches, J., Dionne, I. J. (2009). Changes in muscle mass and strength after menopause. Journal of Musculoskeletal and Neuronal Interactions, 9(4), 186–197.

Strong Starts Here: How CGPT Helps Women Prepare for Pregnancy with Confidence

July 30, 2025
Strong Starts Here: How CGPT Helps Women Prepare for Pregnancy with Confidence Preparing your body for pregnancy is about more than nutrition and timing - it’s about building the strength, stability, and energy to support a growing body and an evolving life. At CGPT in Hawthorn, we help women at every stage of the fertility journey feel physically prepared, confident, and strong. Whether you’re planning to conceive soon or simply want to create a healthier foundation for the future, our private gym and experienced trainers offer the guidance and support you need to train safely and effectively. Why Strength Training Before Pregnancy is Important Pregnancy is one of the most physically demanding experiences the body can go through. The right preparation makes a world of difference. Research from the University of Queensland (Davenport et al., 2019) found that women who entered pregnancy with better strength and conditioning experienced fewer musculoskeletal issues, improved energy, and faster postpartum recovery. Strength training before conception isn’t about pushing limits - it’s about developing a balanced, stable body capable of handling change. By strengthening the core, glutes, and back, you’re giving yourself the support system needed for pregnancy and beyond. At CGPT, our focus is on functional movement - training that improves how you feel and move in everyday life. We design each program around your current fitness level, goals, and comfort, ensuring you’re always working within safe and sustainable boundaries. A Private and Supportive Environment CGPT isn’t a typical big box gym. Our private gym in Hawthorn provides a calm, welcoming space free from distractions and crowds. Every client trains in a one-on-one or small private setting, giving you the confidence to focus fully on your body and your goals. We work with women of all ages, backgrounds, and fitness levels - from those just beginning their fitness journey to those with established training experience. Our environment is inclusive, respectful, and designed to make every session feel comfortable and achievable. For women preparing for pregnancy, that privacy and personalisation make all the difference. You’ll never be left wondering if you’re doing the right exercise or pushing too hard - every session is guided, safe, and structured for your unique stage of life. Expert Trainers Who Understand Women’s Health The CGPT trainer team brings a wealth of experience in strength training, movement correction, and women’s health. Each program is evidence-based, drawing from current research on hormonal health, pelvic stability, and injury prevention. Our trainers collaborate closely with clients to help them: · Build the core and glute strength that supports a growing belly. · Improve posture and balance for long-term comfort. · Reduce back and hip tension before it becomes an issue. · Feel more energised and confident leading into pregnancy. We also understand the emotional and mental side of the process. Pre-pregnancy can be a hopeful but uncertain time - training at CGPT offers a sense of routine, calm, and empowerment that supports not just your body but your overall wellbeing. Safe, Smart, and Science-Based Strength training before pregnancy is safe and highly beneficial when done correctly. Studies from Monash University (Smith et al., 2020) and the Australian Institute of Sport (2022) confirm that resistance training supports hormonal balance, improves bone density, and reduces chronic inflammation - all factors linked to reproductive health. Our approach focuses on progression, not perfection. You’ll build strength gradually, develop stability through movement, and feel your confidence grow with each session. And because our programs are tailored around you, we can easily adapt your training as your needs evolve - before, during, or after pregnancy. Why Women Choose CGPT Women choose CGPT because it’s a space where they feel seen, supported, and genuinely cared for. Every detail of the experience - from the welcoming environment to the one-on-one coaching - is designed to help you feel empowered in your own skin. Here’s what sets us apart: · Private setting: No crowds, no waiting, no distractions. · Personalised programs: Tailored specifically to your stage of life and fitness level. · Experienced trainers: Specialists in strength training, pre- and post-natal care, and safe exercise progression. · Inclusive culture: We welcome women of all ages, abilities, and backgrounds. Yes, it’s about getting stronger but it’s also about feeling genuinely ready for whatever comes next. Begin Your Journey with Confidence If you’re thinking about starting a family soon, now is the perfect time to invest in your strength. Training at CGPT gives you the tools to support your body through pregnancy, recovery, and motherhood with confidence. Our team is here to guide you every step of the way - with knowledge, compassion, and a focus on long-term health. Email Andrea today at andrea@chrisgympt.com to start your pre-pregnancy strength program. Because when it comes to preparing for pregnancy, building strength is one of the most powerful things you can do - for yourself, and for the life you’re creating.

Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day

July 21, 2025
Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day If you’re counting down to your wedding, you already know the to-do list is endless - dress fittings, venue visits, catering tastings, and seating charts. With so much to organise, it’s easy to let your own health and fitness take a back seat. But the truth is, feeling strong, confident, and energised on your wedding day is one of the best gifts you can give yourself. Strength training is more than just “getting in shape.” It supports posture, helps manage stress, boosts confidence, and gives you the stamina to enjoy every moment - from the walk down the aisle to the last dance at the reception. At CGPT in Hawthorn, we’ve designed a framework that works seamlessly alongside wedding prep, with a private and personalised approach to training that takes the stress out of fitness. Here’s a simple month-by-month guide to help you move toward your big day with strength and confidence. Six Months Out: Build Your Base Six months gives you a generous runway to set strong foundations. This is the time to focus on overall strength, energy, and consistency. Building a solid base now means your body adapts gradually, reducing the risk of injury or burnout later. Think of this stage as creating the “frame” for everything to follow. A focus on big-picture strength gives you the power to carry through the months ahead, whether your goals are building lean muscle, improving posture, or simply feeling more energised. Couples training together at this stage can follow the same rhythm while working toward individual goals, even if fitness levels differ. Three Months Out: Refine and Define With 12 weeks to go, most of the groundwork is in place - now it’s about refining. This stage is perfect for dialling in body composition and highlighting the results of your training. Improved strength and energy levels can also help balance the demands of wedding planning, where stress can easily creep in. For couples, this can be a fun stage to share workouts side by side. Even if one partner wants to lean into aesthetics and the other prefers performance, training together keeps motivation high and makes fitness part of the wedding journey. One Month Out: Posture, Core, and Confidence The last few weeks before your wedding are about polishing the details - much like your final dress fitting or venue walk-through. Posture work, core stability, and mobility are key focuses here. The goal is to stand tall, move with ease, and feel confident in every photo. Strength training also supports your mental health in this stage. Taking an hour for yourself in a private, distraction-free gym like CGPT provides a much-needed break from the endless checklist of wedding tasks. Wedding Week: Stay Calm, Stay Strong The week of your wedding isn’t the time to push harder or start something new. Instead, it’s about maintaining the energy and strength you’ve built while giving your body the space to look and feel its best. Light, confidence-boosting sessions will help reduce stress without leaving you sore or fatigued. And here’s a bonus tip: shorter, makeup-friendly workouts in the final days mean less chance of puffiness, breakouts, or stress-induced skin flare-ups. You’ll walk into your big day fresh, not frazzled. Why CGPT Is the Perfect Fit for Your Wedding Prep Preparing for a wedding is exciting - but it can also feel overwhelming. That’s why so many couples choose CGPT’s private gym in Hawthorn. Unlike generic gym memberships, CGPT offers: Personalised programs that evolve with your timeline and goals. A private environment free from the distractions of busy gym floors. Supportive coaching that makes training a positive, achievable part of your wedding countdown. Whether you’re training solo or as a couple, CGPT helps you move into married life feeling confident, strong, and energised - ready to enjoy every moment of your celebration. The CGPT Experience: More Than Just a Gym One of the biggest challenges people face when preparing for a wedding is finding the right training environment. A crowded commercial gym can feel intimidating, time-wasting, or simply uninspiring. At CGPT, we do things differently. Our private gym in Hawthorn is purpose-built for focus and results. You’ll never have to wait for equipment, compete with blaring music, or feel self-conscious about who’s watching. Instead, every session takes place in a calm, supportive setting where your time is valued and your progress is our priority. We’re proud to welcome clients of all ages and fitness levels. Whether you’re brand new to strength training or you’ve been active for years, our programs are tailored to your ability and goals. It’s not about fitting into a mould - it’s about creating the right path for you. Our Trainers: Knowledgeable, Supportive, and Experienced At the heart of CGPT is our team of dedicated trainers. Each coach brings years of expertise in strength training, injury management, and personalised programming, ensuring your workouts are safe, effective, and enjoyable. What makes our trainers different is their approach: Supportive and encouraging - we meet you where you’re at and help you progress step by step. Highly experienced - with backgrounds spanning physiotherapy, athletic development, and personal training, our knowledge runs deep. Genuinely invested in you - we take the time to understand your lifestyle, energy, and priorities, so training always feels achievable and relevant. Couples love training at CGPT because the atmosphere is welcoming, inclusive, and motivating. It’s the kind of place where you’ll feel comfortable whether you’re preparing for your wedding, building long-term strength, or simply wanting to feel healthier in daily life. Final Thoughts Your wedding day should be one of the most joyful experiences of your life - and that joy is amplified when you feel strong, confident, and comfortable in your own skin. By starting early and following a month-by-month approach, strength training becomes a supportive part of the wedding journey, not an added stress. At CGPT, we’ll help you go beyond “looking good for the big day.” We’ll help you build the strength, energy, and confidence to enjoy every step of the countdown - and every step down the aisle. Email Andrea today at andrea@chrisgympt.com to begin your wedding-ready program. Because lifelong strength begins before you say “I do.”

Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications

July 12, 2025
Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications If you’ve read our blog on Strength Training and GLP-1 Medications: A Powerful Combo for Weight Loss Success , you already know that pairing exercise with GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) can deliver life-changing results. But long-term success with GLP-1s isn’t just about the number on the scales. Without a plan to safeguard your strength and energy, weight loss can sometimes come at the expense of muscle, metabolism, and overall wellbeing. At CGPT in Hawthorn, we support clients using GLP-1s with personalised programs designed to protect muscle, maintain energy, and build resilience. Our private environment provides the expertise and accountability that generic gyms can’t, helping you stay strong during and beyond your weight loss journey. Why Maintaining Muscle is Important on GLP-1s GLP-1s work by suppressing appetite and reducing food intake, which makes weight loss possible even when other strategies have failed. However, along with fat loss, some lean muscle can be lost too. Research suggests up to a third of total weight lost may come from lean tissue if no protective steps are taken (Wilding et al. 2021). Losing muscle isn’t just about strength in the gym: Metabolism slows - less muscle means fewer calories burned at rest (Rosenbaum & Leibel 2010). Bone health suffers - strong muscles stimulate stronger bones, protecting against osteoporosis (Kohrt et al. 2004). Everyday function declines - from climbing stairs to enjoying active holidays, muscle is what powers daily life. Energy, Focus and the Fatigue Factor Many GLP-1 users notice dips in energy, especially when their calorie intake is significantly reduced. It’s tempting to skip workouts when you’re feeling flat - but movement often does the opposite of what you expect. Strength training has been shown to: · Improve the body’s ability to produce and use energy efficiently (Holloszy 2008). · Enhance blood sugar management and reduce brain fog (Ivy 1997). · Lift mood, improve focus, and counteract fatigue (Gordon et al. 2017). In other words, the right training doesn’t just burn energy - it creates it. Building for the Future Some people use GLP-1s short term, while others continue long term as part of chronic weight management (Davies et al. 2021). Regardless of the timeframe, strength training is your insurance policy for the future. Protecting and building muscle now means: · A stronger metabolism, so your body continues burning more energy every day. · A buffer against rebound weight gain if medication use changes. · Greater freedom to enjoy the things you love - travel, sport, or simply keeping up with friends and family. Why CGPT Is the Right Partner GLP-1 users need more than a one-size-fits-all gym membership. At CGPT, our trainers understand the unique challenges that come with rapid weight loss and reduced energy intake. We provide: Tailored programs that evolve with you, whether you’re starting your GLP-1 journey or looking ahead. A private environment free from the distractions and crowds of commercial gyms. Supportive coaching that balances challenge with care, ensuring you feel safe and capable every step of the way. Our goal isn’t just to help you lose weight - it’s to help you keep your strength, confidence, and quality of life for years to come. Final Thoughts: Beyond the Scale GLP-1 medications are powerful tools for weight loss. But the real measure of success goes beyond the number you see on the scales. It’s found in the muscle you protect, the energy you regain, and the confidence you build. At CGPT, we’re here to make sure your weight loss journey doesn’t come at the cost of your long-term health. Email Andrea today at andrea@chrisgympt.com to start a program tailored to your GLP-1 journey. Because weight loss may begin with medication, but lifelong health is built with strength. References · Davies, M, et al. 2021, Semaglutide for weight management: a clinical review, Diabetes, Obesity and Metabolism, 23(4), pp. 879-891. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 75(6), pp. 566-576. · Holloszy, JO 2008, Regulation by exercise of skeletal muscle content of mitochondria and GLUT4, Journal of Physiology, 586(1), pp. 1-6. · Ivy, JL 1997, Role of exercise training in the prevention and treatment of insulin resistance and non-insulin-dependent diabetes mellitus, Sports Medicine, 24(5), pp. 321-336. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996. · Rosenbaum, M & Leibel, RL 2010, Adaptive thermogenesis in humans, International Journal of Obesity, 34(S1), S47-S55. · Wilding, JPH, et al. 2021, Once-weekly semaglutide in adults with overweight or obesity, The New England Journal of Medicine, 384, pp. 989-1002.