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

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.

Your First 12 Weeks Back: A New Mum’s Strength Training Roadmap

August 12, 2025
Your First 12 Weeks Back: A New Mum’s Strength Training Roadmap The first few months after having a baby are a whirlwind - a mix of love, fatigue, healing, and adjustment. Between sleepless nights, feeding schedules, and learning to care for your new little human, finding time (and energy) for yourself can feel impossible. But rebuilding strength after pregnancy isn’t about “bouncing back.” It’s about reconnecting with your body, rebuilding confidence, and laying a strong foundation for the years ahead. At CGPT in Hawthorn, we help new mums move safely and confidently through those early postpartum months, creating space for strength, calm, and energy - one small, achievable step at a time. The Postpartum Transition: A Foundation, Not a Finish Line Once your healthcare provider has cleared you for exercise - usually around six weeks postpartum, though timing can vary - the focus shifts from recovery to gradual rebuilding. Pregnancy and birth bring incredible changes to the body: the abdominal wall stretches, the pelvic floor carries extra load, and hormonal shifts affect everything from joint stability to energy regulation. Strength training, done gently and progressively, helps your body restore balance. It’s important to think of this as a journey of reconnection rather than recovery - learning how your body now moves, feels, and responds, and strengthening it from the inside out. Phase 1: Reconnection (Weeks 1–4 Post-Clearance) The early weeks after clearance are about awareness, not intensity. It’s tempting to jump straight into workouts, but the foundation for safe, effective strength training begins deep within the core. Pelvic Floor and Deep Core Activation The pelvic floor and deep abdominal muscles form the base of your strength system. Gentle reactivation - often through guided breathing, posture awareness, and low-load core engagement - helps restore stability and prevent future issues like leakage or prolapse. Research shows that targeted pelvic floor exercises after childbirth significantly improve muscle strength, bladder control, and long-term pelvic health (Bø et al. 2015). At this stage, even small moments of connection - mindful breathing, gentle mobility work, short walks - help reintroduce movement safely and build consistency without pressure. Phase 2: Functional Strength Foundations (Weeks 5–8 Post-Clearance) Once you’ve reconnected with your core and feel stable, the next focus is rebuilding functional strength - the kind that supports everyday life as a mum. This is about movements that mirror daily tasks: carrying the baby, lifting the pram, or picking up toys from the floor. Functional strength training retrains your body to move efficiently and confidently while reducing strain on the back and joints. Studies show that progressive, low-impact strength exercises postpartum can restore muscle balance, improve posture, and reduce lower back pain - one of the most common complaints among new mothers (Gordon et al. 2019). Just as importantly, this phase helps you reclaim ownership of your body. Strength becomes less about appearance and more about capability - being able to carry, lift, and move with ease and confidence. Phase 3: Energy and Endurance (Weeks 9–12 Post-Clearance) By this stage, many new mums start feeling more physically capable - though energy levels still fluctuate due to sleep disruption, feeding schedules, and hormone changes. This is the time to gently reintroduce variety and challenge, within reason. The goal is not intensity, but consistency. Your training might include movements that combine strength, balance, and coordination - always guided by how your body feels day to day. Even moderate resistance training has been shown to increase energy and reduce fatigue, thanks to improvements in circulation, mood, and muscular endurance (Puetz et al. 2006). These benefits extend far beyond the gym, making daily life - from baby-carrying to pram-pushing - feel easier. Common Mistakes New Mums Make It’s natural to feel eager to return to your “old self,” but a few common missteps can set progress back: · Rushing the process – Jumping straight into high-intensity workouts or running before rebuilding pelvic stability can increase the risk of injury or prolapse (Davenport et al. 2019). · Ignoring rest – Recovery is where strength develops. Skipping rest days in favour of doing more often leads to fatigue rather than progress. · Comparing to others – Every pregnancy, birth, and recovery journey is different. Comparing timelines (especially on social media) adds unnecessary pressure. · Neglecting core and pelvic health – Without re-establishing deep stability, other exercises become less effective and potentially unsafe. The key is patience. Strength training postpartum isn’t about doing more - it’s about doing what matters most, with intention. Energy Management: Training When Life Is Unpredictable One of the biggest challenges for new mums isn’t motivation - it’s energy. With disrupted sleep and unpredictable routines, some days it feels like your tank is empty. Here’s the good news: you don’t need perfect conditions to train effectively. Strength training can actually boost energy, thanks to its positive effects on endorphins, circulation, and stress hormones (Dishman et al. 2006). If you only have 20 minutes, that’s enough. Consistency - even in small doses - creates momentum and helps rebuild strength sustainably. It also helps to rethink what “training” means. Sometimes, it’s a full session at CGPT. Other times, it’s a stroller walk, a gentle stretch, or mindful breathing while the baby naps. Each moment you move with awareness counts. The Mental Health Benefits: More Than Muscle Beyond the physical transformation, strength training can be a lifeline for mental wellbeing during the postpartum period. Research consistently shows that exercise reduces symptoms of postpartum depression and anxiety, boosts mood, and improves sleep quality (Daley et al. 2007; Poyatos-León et al. 2017). Strength training also provides structure, autonomy, and self-efficacy - feelings that can be difficult to access in the early chaos of motherhood. That sense of “I can do this” extends beyond the gym into every aspect of life. At CGPT, we often hear new mums describe their sessions as a mental reset - an hour where they’re not “just surviving,” but reconnecting with themselves. Why CGPT Is the Right Partner The early postpartum period is delicate, and every woman’s recovery is different. That’s why a private, supportive environment matters. At CGPT, we tailor each program to your stage of recovery, your energy levels, and your goals - no pressure, no judgement, no unrealistic expectations. Our private setting means you can move freely without comparison, ask questions openly, and train safely under the guidance of experienced professionals who understand postpartum physiology. Whether you’re six weeks or six months postpartum, the focus is the same: helping you rebuild confidence, stability, and strength - physically and emotionally. Reclaiming Strength, Your Way Your body has done something extraordinary. Strength training isn’t about undoing that - it’s about supporting it. The first 12 weeks back are your roadmap to feeling capable again: reconnecting with your core, rebuilding functional strength, managing energy with compassion, and rediscovering joy in movement. You don’t have to do it perfectly. You just have to start - gently, consistently, and with support that understands exactly where you are. 📧 Email Andrea today at andrea@chrisgympt.com to learn how we can design a safe, personalised strength training program that fits your new rhythm of life. Because this isn’t about getting your old body back - it’s about building your new strength forward. References · Bø, K, et al. 2015, Pelvic floor muscle training for the prevention and treatment of urinary and faecal incontinence in antenatal and postnatal women, Cochrane Database of Systematic Reviews, Issue 12. · Daley, AJ, et al. 2007, Exercise for postpartum depression: a randomised controlled trial, Journal of Psychosomatic Research, 63(2), pp. 103–109. · Davenport, MH, et al. 2019, Returning to running postnatal: guidelines for medical, health and fitness professionals managing this population, British Journal of Sports Medicine, 53(18), pp. 1141–1146. · Dishman, RK, et al. 2006, Exercise and mental health, Sports Medicine, 36(3), pp. 107–116. · Gordon, B, et al. 2019, Functional exercise improves physical and psychological health in postpartum women, Women’s Health Issues, 29(2), pp. 141–148. · Puetz, TW, et al. 2006, Effects of chronic exercise on feelings of energy and fatigue: a quantitative analysis, Psychological Bulletin, 132(6), pp. 866–876. · Poyatos-León, R, et al. 2017, Exercise and postpartum depression: a systematic review and meta-analysis, Archives of Women’s Mental Health, 20(3), pp. 349–362.

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

August 5, 2025
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.