Women’s Small Group Training
for Menopause
Strength, balance, and confidence designed for women’s changing bodies
Reclaim your energy and strength in menopause
Menopause is a powerful transition and with the right training and support, it can be a time to feel stronger, more confident, and more in tune with your body than ever before.
If you’re experiencing fatigue, weight changes, hot flushes, or muscle loss, you’re not alone and you’re not broken. At Lifting Ladies, we help women in perimenopause and menopause regain control through small group strength training that’s safe, empowering, and hormone-friendly. Our sessions are designed to support your bone health, metabolism, mood, and the changes in body composition so you can feel strong, confident, and capable again.
Why Strength Training Matters in Menopause ?
As hormones shift, many women experience changes in muscle tone, metabolism, and energy levels. Strength training is one of the most effective ways to
Protect Your Bones
The drop in estrogen speeds up bone loss, raising the risk of osteoporosis. Lifting weights stimulates bone growth, helping you stay resilient and fracture-free.
Build Muscle & Strength
Menopause accelerates muscle loss, but strength training helps preserve and build lean muscle — keeping you strong, capable, and confident as you age.
Boost Metabolism & Manage Weight
Hormonal changes can slow metabolism and lead to weight gain. Strength training increases muscle mass, which burns more calories and makes it easier to maintain a healthy weight.
Every session at Lifting Ladies is coach-led, Supportive Coaching, Real Results
Every woman’s menopause journey is unique.
That’s why our experienced female coaches create personalised training plans designed to meet you where you are — with smart progressions, expert guidance, and a supportive community cheering you on.
You’ll benefit from:
Small group training (max 4 women per session)
Technique-focused coaching to keep you safe and confident
Ongoing progress tracking
Lifestyle and recovery advice that fits your real life
Feel Empowered, Not Overwhelmed
Our goal is simple: to help you move better, feel better, and live stronger through menopause and beyond.
No fad diets. No judgment. Just evidence-based training and genuine support from women who understand.
Menopause FAQ
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No, lifting weights does not directly increase estrogen levels. However, strength training can help balance hormone levels by reducing fat tissue, which can influence hormone production. This balance can help manage menopause symptoms and improve overall well-being.
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No specific exercise directly lowers estrogen. However, regular physical activity, including strength training and aerobic exercises, can help balance hormone levels by reducing body fat, which produces estrogen. Maintaining a healthy weight through exercise can contribute to overall hormonal balance.
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Yes, women can lose muscle tone during menopause due to decreased estrogen levels and ageing. Post-menopause, women can lose about 1% of muscle mass per year starting around age 40, leading to a 30% strength loss by ages 50-70 and another 30% per decade after that. Strength training helps counteract this loss by building and maintaining muscle mass, improving strength, and enhancing overall body composition.
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Absolutely! With consistent strength training and proper nutrition, women can build and maintain muscle mass during menopause. The most effective exercises are high-load, low-repetition exercises. Incorporating a balanced diet rich in protein supports muscle repair and growth, helping to combat age-related muscle loss.
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The best exercise plan for menopause focuses on strength training, aiming for at least three 15-minute sessions per week. Incorporate high-load, low-repetition exercises such as squats, deadlifts, lunges, pulls, and pushes. These exercises should be performed with heavy weights and fewer repetitions (6-8 reps) to build muscle and enhance bone density, supporting overall health and combating menopause-related muscle loss.