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.

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.