ATP guide · Menopause
Strength training for menopause in Cork
Perimenopause and menopause change how your body holds on to muscle and bone. Lifting weights, coached properly, is one of the best things you can do about it. We coach it 1:2 at our Douglas and Ballincollig gyms, at your pace.
Menopause and strength
Why lifting matters more now, not less
As oestrogen drops, muscle and bone go faster than they used to. Strength training is how you hold on to both.
Hold on to muscle
Muscle loss speeds up through menopause. Two or three strength sessions a week is the most reliable way to keep it, and to build more.
Protect your bones
Bone density can drop quickly in the years around menopause. Progressive loading is what tells bone to stay strong.
Help with the middle
Many women notice weight settling around the middle. More muscle and good habits help far more than cutting food again.
Sleep, mood and energy
Plenty of our members say the biggest change was not on the scales. It was sleeping better and feeling like themselves again.
Female coaches available
Rebecca, Katie, Eve and Aishling in Douglas, Aoife and Grace in Ballincollig. Ask for a female coach when you book.
Coached 1:2, your own plan
One coach, two clients. No classes to keep up with, just a programme built around you and your week.
How it works
Training through perimenopause and menopause
A lot of women in their 40s and 50s tell us the same thing. The exercise that always worked has stopped working. Weight is going on around the middle, sleep is all over the place, joints are stiffer and energy is lower. Nothing they are doing has changed, but their body has.
Falling oestrogen speeds up the loss of muscle and bone. That is why the years around menopause are when strength training matters most. It is also why more walking or more cardio on its own usually does not fix it.
What the training looks like
You train 1:2 with a coach, on your own programme, in a 30-minute session. The first few weeks are about learning the key movements with light weights: a squat, a hinge, a push, a pull and a carry. Then the weights go up gradually, session by session. That steady progress is what builds muscle and keeps your bones strong. Two sessions a week is the sweet spot for most people, and you can book mornings, lunchtimes or evenings at Douglas or Ballincollig.
Working around how you feel
Some weeks are harder than others. Bad sleep, hot flushes, a sore knee, a busy week at work. Tell your coach and the session is adjusted on the day. We would much rather you came in and did a lighter session than stayed at home. Staying consistent is what gets results.
Food and habits
Protein matters more as we get older because it helps you keep muscle. So does getting enough sleep and moving during the day. Our nutrition coaching is based on habits, with no meal plans and no banned foods, and a weekly check-in so you are not guessing.
What we are not
We do not give medical advice about menopause, HRT or anything else your GP looks after. If your GP or consultant has given you guidance, we will build the programme around it. If you have been told you have low bone density, our bone health page explains how we coach that, and our weight-bearing exercise page explains what actually builds bone.
Getting started
Claim your free session below and let us know if you would like a female coach. It is a real coached 30-minute session, not a sales pitch. You decide afterwards. No card and no contract.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Menopause training questions
If yours is not here, give us a ring. We would rather talk it through.
Is strength training good for menopause?
Yes. Strength training is one of the most effective ways to protect muscle and bone through perimenopause and menopause, and many women find it helps with sleep, mood and energy too.
I have never lifted weights. Is it too late to start at 50?
No. Lots of our members start in their 50s and 60s. We start light, teach each movement properly, and a coach is with you for the whole session.
How often should I train during menopause?
Two coached strength sessions a week is enough for most women to see real change. Three is great if your week allows it.
Will lifting weights help with menopause weight gain?
It helps. More muscle and better daily habits make a bigger difference than eating less and less. Our nutrition coaching can help with the food side.
Can I ask for a female coach?
Yes. Just say so when you claim your free session and we will pair you with one of our female coaches at Douglas or Ballincollig.
Do you give advice on HRT?
No. That is a conversation for your GP. We focus on the training and habits, and we are happy to follow any guidance your doctor has given you.
How much does it cost?
From €179 every 4 weeks for two sessions a week, or no-expiry packs. Your first session is free and there is no contract.
From our members
From women who trained with us
In their own words, straight from Google.
"As a woman in my 60’s starting with ATP has been a game changer and this is my first time ever committing to a gym. This is all down to the amazing trainers… They will challenge me but always make sure I’m doing the exercises safely. Would recommend ATP 100% for any age, any shape, any level of fitness."
"If I had known how comfortable & supportive the staff & environment would be, my strength training journey could have started earlier. In my experience, no matter what your starting point is, within ATP you are encouraged & brought along through each PT session so that you look forward to going back the next time."
"I was recommended ATP fitness by my physiotherapist. I am thrilled and to be honest relieved that I have joined ATP Fitness. I am in control of my strength and cardio fitness now and the only way is up."
"Hadn’t done proper “exercise” in a while and my daughter introduced me to Hyrox at ATP fitness. Loving the experience and the trainers are all smashing!"
Talk to a coach
Want to talk it through?
If you'd like a chat about training around menopause symptoms, leave your details and one of our coaches will give you a ring. No pressure and nothing to sign up to.
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Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed