The Menopause Strength Formula: How to Train Smarter for Muscle, Metabolism, and Energy

The Menopause Strength Formula: How to Train Smarter for Muscle, Metabolism, and Energy

 

Menopause isn’t the end of strength - it’s the beginning of training smarter.

 

For many women, the hormonal changes that arrive during peri-menopause and menopause can feel unpredictable: sleep becomes lighter, energy dips, and body composition begins to shift. But while oestrogen levels may decline, your ability to build strength, protect your bones, and restore vitality is still absolutely within your control.

 

At CGPT in Hawthorn, we see menopause as a powerful new phase - one where women can redefine what strong feels like, both physically and mentally. This isn’t about fighting the ageing process; it’s about training with purpose and giving your body what it truly needs now: muscle, mobility, and sustainable energy.

 

From Hormonal Change to Physical Strength: The Menopause Shift

 

Oestrogen plays an important role in maintaining muscle mass, bone density, and metabolism. When levels drop, so too does the body’s ability to maintain lean muscle - which can impact strength, weight, and overall energy.

 

But here’s the good news: strength training directly counteracts these changes.

 

Studies show that consistent resistance training can increase muscle strength, improve bone mineral density, and reduce fat mass in peri- and post-menopausal women (Watson et al. 2018; Marques et al. 2011). This isn’t just about looking toned - it’s about maintaining metabolic health, mobility, and independence for decades to come.

 

Menopause is the perfect moment to invest in strength, not because you’re losing it, but because you have everything to gain.

 

The Core Priorities: Muscle, Movement, and Mindset

 

Training during menopause should focus on three key priorities - each reinforcing the other:

 

1. Progressive Overload: Building and Protecting Muscle

 

As oestrogen declines, muscle protein synthesis (the body’s ability to build and repair muscle) slows down (Smith et al. 2014). Without targeted training, this can lead to gradual muscle loss and a slower metabolism.

 

Progressive overload - gradually increasing the challenge on your muscles over time - is the antidote. When muscles are regularly stimulated to adapt and grow stronger, your metabolism stays active, your daily movement feels easier, and your confidence skyrockets.

 

2. Functional Strength and Mobility: Moving Well, Not Just Often

 

Mobility work and functional strength training help the body move better in everyday life. As joints become more sensitive to inflammation and cartilage wear, mobility becomes a cornerstone of injury prevention and long-term comfort.

 

Functional movements such as squats, hip hinges, and rows improve coordination, stability, and balance - all essential for keeping you strong and agile well beyond midlife.

 

3. Mindset: Training as Self-Care

 

Menopause can challenge both body and confidence, but training reframes the conversation. Lifting weights builds self-efficacy - that sense of capability and control - which research links to improved emotional wellbeing during menopause (Elavsky & McAuley 2007).

 

Strength training isn’t just a workout. It’s a mindset shift: from managing symptoms to mastering them.

 

Bone Health: Strength from the Inside Out

 

One of the most important reasons to strength train during menopause is to protect bone health. Declining oestrogen accelerates bone resorption, increasing the risk of osteoporosis (Greendale et al. 2012).

 

Weight-bearing and resistance exercises - especially those involving multi-joint, compound movements - send a signal to bones to stay strong and dense.

 

Squats, lunges, and rows are particularly effective because they load the major bones of the hips, spine, and arms, stimulating bone formation (Kohrt et al. 2004). Combined with adequate dietary calcium, vitamin D, and protein, this approach builds resilience from the inside out.

 

Hormones, Weight, and Metabolism: What’s Really Happening

 

Many women notice body composition changes during menopause, particularly increased fat around the abdomen. This shift isn’t just cosmetic - it’s linked to hormonal changes that alter fat distribution and metabolic function (Lovejoy et al. 2008).

 

However, muscle is your most metabolically active tissue. The more lean mass you maintain, the higher your resting energy expenditure. Strength training effectively combats metabolic slowdown, helping stabilise blood sugar, improve insulin sensitivity, and reduce visceral fat (Hunter et al. 2010).

 

In short: lifting weights helps restore the metabolic flexibility that menopause tends to take away.

 

Balancing Strength and Recovery

 

Training during menopause is not about pushing harder or to your absolute limits; it’s about training intelligently.

 

Hormonal changes can affect recovery time, joint comfort, and sleep quality. The most effective approach balances challenging strength work with restorative movement and rest. This balance helps reduce inflammation and prevents overtraining - both of which can elevate cortisol and worsen fatigue.

 

Recovery is also where progress happens. Quality sleep, hydration, nutrition, and stress management are as critical as the workouts themselves. As strength training improves sleep quality and lowers anxiety, it creates a positive cycle: train, recover, grow stronger.

 

Lifestyle Strategies to Support Strength and Energy

 

Building strength through menopause isn’t limited to the gym. A few key lifestyle strategies can enhance training results and make daily life feel easier:

 

Nutrition for muscle maintenance:

Prioritise protein at every meal to support muscle repair and growth. Research shows that women in midlife may need slightly higher protein intake to maintain muscle mass (Phillips & Martinson 2019).

 

Stress management:

Chronic stress elevates cortisol, which can counteract muscle growth and contribute to abdominal fat storage (Adam & Epel 2007). Mindfulness, walking, and deep breathing help keep cortisol in check.

 

Recovery optimisation:

Focus on active recovery - gentle walking, stretching, or yoga - to reduce stiffness and improve circulation without overloading the body.

 

When combined, these strategies help maintain the physical and emotional energy that so many women feel slipping during this phase.

 

Why Strength Training Is the Smartest Investment in Midlife Health

 

It’s easy to focus on short-term goals like “toning up” or “feeling fit again,” but the deeper value of strength training in menopause lies in long-term protection.

 

1.     Muscle preserves independence.

2.     Strong bones prevent fractures.

3.     Improved metabolism supports healthy weight stability.

4.     Enhanced mood and cognition improve daily quality of life.

 

These aren’t luxuries - they’re essentials for women who want to stay active, capable, and confident into their 60s, 70s, and beyond.

 

Why CGPT Is the Right Partner

 

At CGPT, we provide a safe, private, and supportive space designed specifically for personalised strength training. Every program is tailored to meet each woman where she’s at - considering her symptoms, schedule, and goals.

 

Our approach is not about pushing harder, but about training smarter - with expert guidance, progressive structure, and compassionate coaching.

 

Whether you’re navigating peri-menopause or well into post-menopause, our goal is the same: to help you feel strong, energised, and in control of your body again.

 

Email Andrea today at andrea@chrisgympt.com to learn how strength training at CGPT can help you move through menopause with confidence and strength.

 

References

·       Adam, TC & Epel, ES 2007, Stress, eating and the reward system, Physiology & Behavior, 91(4), pp. 449–458.

·       Elavsky, S & McAuley, E 2007, Physical activity and mental health outcomes during menopause: a randomised controlled trial, Annals of Behavioral Medicine, 33(2), pp. 132–142.

·       Greendale, GA, et al. 2012, Bone loss in women transitioning through menopause: results from the SWAN study, Journal of Bone and Mineral Research, 27(3), pp. 685–693.

·       Hunter, GR, et al. 2010, Resistance training and intra-abdominal adipose tissue in older women, Journal of Gerontology: Medical Sciences, 65A(5), pp. 556–564.

·       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.

·       Lovejoy, JC, et al. 2008, Increased visceral fat and decreased energy expenditure during the menopausal transition, International Journal of Obesity, 32(6), pp. 949–958.

·       Marques, EA, et al. 2011, Effects of resistance and aerobic exercise on physical function and bone mineral density in older women, Experimental Gerontology, 46(7), pp. 524–532.

·       Phillips, SM & Martinson, W 2019, Nutrient-rich, higher-protein diets increase muscle mass and strength in middle-aged and older adults, Current Opinion in Clinical Nutrition and Metabolic Care, 22(1), pp. 8–13.

·       Smith, GI, et al. 2014, Menopausal hormone therapy increases muscle protein synthesis in postmenopausal women, American Journal of Physiology, 306(12), pp. E1333–E1340.

·       Watson, SL, et al. 2018, Progressive resistance training and bone health in postmenopausal women, Journal of Bone and Mineral Research, 33(2), pp. 299–306.

CGPT Trainer: Josh Martin

November 14, 2025
Meet Josh Martin: The Fun, Empathetic and Clinically-Skilled Trainer at CGPT At CGPT in Hawthorn, personal trainer Josh Martin brings together clinical expertise, lived experience with injury, and an infectious love of movement to help clients feel stronger, more confident, and genuinely enjoy training again. With a Master’s qualification in Clinical Exercise Physiology and a background in competitive sport, Josh works with a broad range of clients, from those returning from injury to everyday people who simply want to move better and feel healthier. Josh’s philosophy is simple: training should be effective, supportive, and most importantly, something people actually look forward to. From Injury to Purpose-Driven Coaching Josh’s path into personal training was shaped by his own setbacks. As a cricketer, he experienced both a significant back injury and a shoulder reconstruction, which introduced him to high-quality rehabilitation and strength coaching early on. “Working with great trainers during that time showed me how powerful good coaching can be,” Josh explains. “I wanted to give back to the industry that gave me so much, and connect with clients on a more personal, empathetic level.” That experience now underpins everything Josh does at CGPT. He understands what it feels like to be limited by injury, uncertain about your body, and rebuilding confidence one step at a time. Clinical Knowledge, Applied to Real People Josh holds a Master’s degree in Clinical Exercise Physiology, which has given him extensive exposure to clients managing injuries, medical conditions, and complex rehabilitation journeys. At CGPT, he applies that knowledge in a practical, approachable way, supporting a general population clientele, while drawing on his clinical experience to ensure training is safe, progressive, and effective. This balance allows Josh to work confidently with clients who may be returning from injury, managing pain, or simply wanting reassurance that their training is being guided by someone with a deep understanding of the body. “I love helping people achieve their goals, no matter where they’re starting from,” he says. “Everyone starts somewhere.” A Training Style That Keeps People Coming Back If Josh had to describe his coaching style in three words, it would be fun, fun, fun. But make no mistake, behind the smiles and conversation is structured, intelligent programming. Josh believes enjoyment is not a bonus, it’s essential. When people enjoy training, they stay consistent, and consistency is where results are built. His favourite movement to coach is the squat, a foundational pattern that shows up everywhere in daily life. “It’s such an important movement,” Josh explains. “And it can be adapted in so many ways, for strength, control, rehab, or performance.” Sessions with Josh are supportive, encouraging, and tailored to each client’s capacity on the day. He focuses on small, sustainable improvements, backing clients to chase that extra one percent over time. Transformations That Truly Matter One of Josh’s most meaningful coaching experiences involved working with a client who had battled leukaemia three times. When they first began training, she could only manage 20 minutes of exercise. Over time, with consistent support and encouragement, she progressed to full one-hour sessions and was able to return to acting, her true passion. “That’s the stuff that stays with you,” Josh says. “Training isn’t just about fitness. It’s about giving people their lives back.” Life Outside the Gym When Josh isn’t on the gym floor at CGPT, he’s usually playing or following cricket, reading, watching films, or spending time with his girlfriend. A self-confessed movie buff, he enjoys unwinding away from the gym just as much as he enjoys bringing energy into it. And if you’re lucky, you might even hear his surprisingly accurate Donald Duck impression, a hidden talent that usually catches clients completely off guard. Why Train With Josh at CGPT? Josh Martin is the kind of trainer who makes people feel comfortable from day one. His blend of clinical exercise physiology knowledge, personal experience with injury, and genuinely upbeat coaching style makes him an invaluable part of the CGPT team. Whether your goal is returning to training after injury, building strength safely, or simply finding a personal trainer in Hawthorn who makes the gym feel less intimidating, Josh brings empathy, structure, and positivity to every session. As Josh puts it best: “Let’s have some fun, and let’s get you moving. Even one small step is a big step in the right direction for your health.” 

Common Gym Myths Debunked: The Truth About Getting Stronger, Leaner, and Healthier

August 26, 2025
Common Gym Myths Debunked: The Truth About Getting Stronger, Leaner, and Healthier The fitness world is full of noise - and unfortunately, a lot of myths. From “lifting makes you bulky” to “cardio is the only way to lose weight,” misinformation has kept far too many people stuck, frustrated, and spinning their wheels. At CGPT in Hawthorn , we believe in cutting through the noise with what actually works: evidence, not hype. Whether you’re just starting your training journey or looking to refine what you’re already doing, understanding the truth behind these myths can completely change the way you see exercise. Let’s set the record straight on six of the most common misconceptions that hold people back from achieving lasting results. Myth 1: “Lifting Makes You Bulky” One of the most persistent myths in fitness, especially among women, is the fear that lifting weights will lead to oversized, bulky muscles. The reality: Building large amounts of muscle takes years of dedicated, high-volume training, a calorie surplus, and very specific programming. For most people - particularly those training a few times a week and maintaining a balanced diet - strength training leads to a leaner, more toned body composition, not bulk. Research shows that women typically have 10 - 30 times lower testosterone levels than men (Kraemer et al. 1998), making extreme hypertrophy naturally limited. What strength training does do is: · Increase muscle definition and firmness · Improve metabolism and fat utilisation · Enhance long-term weight maintenance In fact, studies confirm that resistance training not only preserves lean mass during weight loss but improves metabolic rate, making fat loss easier and more sustainable (Willis et al. 2012). 💡 Takeaway: Lifting weights shapes your body - it doesn’t inflate it. Myth 2: “Sweating More Means a Better Workout” Sweat has become a misguided badge of honour in the fitness world. But the truth is, it’s simply your body’s way of cooling itself, not an indicator of effort or effectiveness. The reality: Progress comes from the quality of your movement, appropriate intensity, and consistent progression - not how soaked your shirt is. Factors like room temperature, genetics, and hydration levels influence sweat output far more than workout quality. A perfectly executed strength session with good form and control might produce minimal sweat but deliver maximum results for muscle, strength, and metabolism. As exercise physiologist Dr. John Hawley (Australian Catholic University) explains, adaptation comes from mechanical tension, not perspiration - the repeated challenge that signals the body to get stronger and more efficient. 💡 Takeaway: Don’t chase sweat. Chase progress. Myth 3: “You Need to Train Every Day to See Results” More isn’t always better - especially when it comes to training. The reality: Most people make their best progress training two to four times per week, with adequate recovery between sessions. Strength improvements come from the body repairing and rebuilding after training - a process that requires rest and proper nutrition. Exercising daily without recovery increases the risk of fatigue, injury, and burnout. Studies show that muscle protein synthesis remains elevated for up to 48 hours after resistance training (MacDougall et al. 1995), meaning more frequent sessions often deliver diminishing returns. At CGPT, we see far better outcomes when training programs are structured and intentional, not relentless. Rest is part of progress, not the absence of it. 💡 Takeaway: Training smarter always beats training harder. Myth 4: “Cardio Is the Only Way to Lose Fat” It’s true that cardio helps burn calories and supports cardiovascular health. But when it comes to sustainable fat loss and body composition change, strength training wins every time. The reality: Strength training increases resting metabolic rate by building and maintaining muscle - meaning you burn more energy even while resting. In contrast, excessive cardio can lead to muscle loss if not balanced with resistance work and adequate nutrition. A landmark study published in Obesity found that combining strength training with moderate cardio led to greater fat loss and better weight maintenance than cardio alone (Willis et al. 2012). Similarly, resistance training has been shown to reduce visceral fat - the harmful fat around organs - even without major changes to body weight (Strasser & Schobersberger 2011). 💡 Takeaway: Cardio trains your heart. Strength training transforms your body. Myth 5: “Women Should Train Differently Than Men” This myth is outdated and unsupported by science. The reality: Muscles respond to the same principles of training regardless of gender. Both men and women benefit from progressive overload (gradually increasing challenge over time), proper technique, and balanced programming that includes strength, mobility, and recovery. Where the difference lies is in individualisation, not gender. Women’s hormonal fluctuations, life stages (such as pregnancy, postpartum, or menopause), and recovery needs may influence how training is structured but the physiological mechanisms of building strength remain identical (Haizlip et al. 2015). Research published in the Journal of Applied Physiology found that men and women experience comparable relative strength and hypertrophy gains when training under similar conditions (Hubal et al. 2005). 💡 Takeaway: The principles of strength training are universal. The best programs are simply tailored to you. Myth 6: “Lifting Is Bad for Your Joints” This myth couldn’t be further from the truth - when done correctly, lifting protects your joints rather than harms them. The reality: Strength training improves joint health by strengthening the muscles, tendons, and connective tissues that support and stabilise them. It enhances joint range of motion, improves balance, and reduces pain associated with conditions like arthritis. In a meta-analysis published in the British Journal of Sports Medicine, researchers found that resistance training significantly improved pain and function in adults with osteoarthritis (Fransen et al. 2015). Controlled loading, rather than avoidance, is what keeps joints healthy over time. The key is proper technique, progressive loading, and professional supervision - all of which are central to how CGPT programs are designed. 💡 Takeaway: Done right, lifting is joint therapy, not joint stress. Bringing It All Together: What Actually Works Real results in the gym come from three things: 1. Consistency – showing up regularly enough for your body to adapt. 2. Progressive Challenge – gradually increasing intensity to keep improving. 3. Recovery – allowing your body to repair, rebuild, and grow stronger. It’s absolutely not about trends, extremes, or doing more. It’s about balance: the kind that supports strength, mobility, mental clarity, and long-term health. At CGPT, every program is built on these principles. Our private, evidence-based environment removes the confusion of fad fitness and replaces it with science, structure, and support. Whether you’re starting fresh or refining your training approach, you’ll find clarity, confidence, and a system that works. Email Andrea at andrea@chrisgympt.com to learn how our personalised programs can help you train smarter, move better, and build strength that lasts. References · Fransen, M, et al. 2015, Exercise for osteoarthritis of the knee: a Cochrane systematic review, British Journal of Sports Medicine, 49(24), pp. 1554–1557. · Haizlip, KM, Harrison, BC & Leinwand, LA 2015, Sex-based differences in skeletal muscle kinetics and fibre-type composition, Journal of Applied Physiology, 118(4), pp. 376–382. · Hubal, MJ, et al. 2005, Variability in muscle size and strength gain after unilateral resistance training, Medicine & Science in Sports & Exercise, 37(6), pp. 964–972. · Kraemer, WJ, et al. 1998, Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations, Journal of Applied Physiology, 85(1), pp. 382–396. · MacDougall, JD, et al. 1995, The time course for elevated muscle protein synthesis following heavy resistance exercise, Canadian Journal of Applied Physiology, 20(4), pp. 480–486. · Strasser, B & Schobersberger, W 2011, Evidence for resistance training as a treatment therapy in obesity, Journal of Obesity, 2011, pp. 1–9. · Willis, LH, et al. 2012, Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults, Obesity, 20(8), pp. 1623–1632.

Strength, Sanity and Actual Results: Why C Suite Leaders Choose CGPT Over High Priced Executive Fitness Programs

August 19, 2025
Strength, Sanity and Actual Results: Why C Suite Leaders Choose CGPT Over High Priced Executive Fitness Programs Every few weeks another headline appears about a boutique gym offering an ultra premium program for executives. The promise is usually the same: concierge style services, multiple specialists, a luxury environment and a price tag that looks more like a corporate retreat than a training program. These offerings claim to help leaders sleep better, eat better, manage stress better and perform at their peak. There is just one issue. You do not need an elite tier, high cost executive program to build resilience or get strong. You do not need glossy extras to develop consistency. What you actually need is a private, well equipped gym, highly qualified personal trainers and a plan that fits your real life. You need something sustainable, not performative. This is exactly where CGPT has stood apart for years. CGPT is a fully private, strength focused personal training studio in Hawthorn. Unlike many high priced, high concept executive programs, CGPT built its reputation on outcomes rather than theatrics. Real clients, real careers and real lives improved through structured, personalised training grounded in science. Our clients include senior leaders, business owners, medical specialists, creatives and professionals who operate at an extremely high level. They do not have time for gimmicks. They want expertise, clarity and professionalism. And importantly, they want all of that without the crazy financial barrier. The executive wellness trend. Helpful or just expensive? The current wave of luxury fitness offerings often frames itself as an investment in leadership. They speak about burnout prevention, succession planning, workload stress and performance under pressure. These are valid concerns. High performing professionals carry heavy loads and their wellbeing directly shapes their teams and organisations. But the idea that the solution must be expensive, exclusive or indulgent is deeply flawed. Strong leadership is not built on price tags. It is built on consistency. Consistency is built on a program you can sustain and integrate into your life, not one that is priced to impress. At CGPT you get personalised, one to one strength training delivered by experienced trainers in a completely private studio. Every program is designed around your sleep, stress, energy and work cycles. Every session builds capacity. Every week moves you forward. You do not need concierge perks for this to matter. You feel it because your meetings feel clearer, your concentration holds longer, your mood stabilises and your body feels more capable. This is high performance without the financial shock. The part many programs overlook. Women in demanding careers. Andrea noticed it instantly, and she was right. The messaging around many executive style fitness programs quietly implies a male audience. Senior partners. High level men. Barristers, judges and male executives with the salary to match. Women are often treated as an afterthought or entirely absent from the discussion, despite being some of the most powerful, busiest and most overstretched professionals in the workforce. At CGPT, high performing women have always been integral to our community. Our clients include CEOs, surgeons, founders, lawyers, academics, creatives and leaders across every industry. They run companies, lead teams, manage households and shoulder complex emotional, physical and professional loads. They do not need extravagance. They need a training system that supports their reality. CGPT provides that. No crowds, no chaos and no pressure to perform. Just a calm, private studio where every program is personalised around workload, hormones, injuries, lifestyle and recovery. Our trainers understand stress cycles, perimenopause, knee issues, post pregnancy considerations and the intensity of running a demanding life. This is training that respects you and your time. No gimmicks. No fluff. Just evidence based strength training that works. Many executive programs lean heavily on rotating specialists, themed blocks or high concept wellness structures that sound impressive but do not necessarily build long term habits. CGPT takes a simpler, more effective path. Each client receives continuous coaching backed by physiotherapy led knowledge, structured progressions and careful technique correction. Your program evolves with your stress levels, your sleep quality and even your travel schedule. You are not moved between providers. You have long term oversight from the same expert trainer who understands your goals and tracks your progress precisely. Results come from consistency and guidance, not from constant novelty. Your health should not be a status symbol. It should be a strategy. There is an underlying message in many premium programs. If you can afford them, you deserve to be healthier. If you cannot, you are left with less desirable options. This thinking is outdated and unhelpful. Strong leaders do not need prestige packaged wellness. They need sustainable wellness. They need stable routines, strong muscles, healthier joints and a body that supports their workload. They need a gym that respects their time and understands the intensity of their life. They need trainers who consider their mental load, their recovery and their long term goals. CGPT delivers this without unnecessary frills. Our studio is appointment only, which ensures privacy, calm and predictability. There is no competing for space and no waiting for equipment. Every session is structured around you, not around a concept. Community matters more than luxury. One of the most powerful aspects of CGPT is the community inside our studio. Our clients are ambitious, intelligent, grounded and kind. There is no ego. No noise. No intimidation. Just people working on themselves with intention. They share life pressures, wins, setbacks and progress with honesty. This kind of environment builds habits more effectively than any luxury perk. When you train in a space where you feel understood and supported, you show up more consistently. You push harder when you can. You communicate openly when you are struggling. You progress because it feels safe to progress. This sense of community is something money cannot buy. It is built through people and care, not amenities. The sustainable choice for high performing professionals. If you lead a team, run a business, manage a demanding workload or operate in a role where clarity, health and resilience matter, your training needs to support you, not overwhelm you. CGPT has been delivering high level personal training for years. Our approach is simple, effective and grounded in reality. Real coaching, real expertise and real long term support. All delivered in a private, welcoming studio that feels like an exhale whenever you walk in. Before considering any high priced fitness program, choose a gym that has built its reputation on consistency, trust and actual outcomes. Not luxury theatre. Not inflated price tags. Just genuine care and training that works. Your health is your most powerful asset. It deserves to be strengthened, not sensationalised. CGPT is where Melbourne’s high performers come to train without distraction, pressure or judgement. If you are ready to build strength, resilience and confidence that genuinely lasts, CGPT is ready. Train privately. Train intelligently. Train with people who care. Train at CGPT.