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Women’s HealthProgramme

Menopause & perimenopause

40s and beyond

Strength training through perimenopause and menopause helps protect muscle, bone and confidence. Sessions build gradually and flex around sleep, hot flushes and joint comfort on the day.

60 min sessionStrength Training₹800Female trainer

The programme, session length and female-trainer preference are already selected.

What a session looks like

  • 10 minSymptom check, mobility and progressive warm-up.
  • 35 minFull-body resistance training with measured rests.
  • 10 minBalance, loaded carry and short conditioning.
  • 5 minCool-down and a record of loads for safe progression.

The exercises

Your trainer chooses the right range and effort for you. These are examples of what a coached session may include.

01

Goblet box squat

Loads hips, thighs and bones in a controlled range.

  1. 1.Hold a light weight at the chest.
  2. 2.Stand in front of a chair.
  3. 3.Sit back until you lightly touch it.
  4. 4.Stand tall by pressing through the feet.

How much · 3 sets of 8–10.

Adapt · Start without a weight.

Tip · Use a seat height that keeps the movement pain-free.

02

Supported deadlift

Strengthens hips and back for lifting safely.

  1. 1.Hold weights in front of the thighs.
  2. 2.Soften knees and send hips backwards.
  3. 3.Lower weights close to the legs.
  4. 4.Squeeze the glutes to stand.

How much · 3 sets of 8.

Adapt · Lift a light bag from a raised surface.

Tip · Keep the spine long and the weights close.

03

Standing overhead press

Loads the upper body and supports bone strength.

  1. 1.Stand tall with light weights at shoulder height.
  2. 2.Brace gently and breathe out.
  3. 3.Press overhead without leaning back.
  4. 4.Lower with control.

How much · 2–3 sets of 8.

Adapt · Press one arm at a time while seated.

Tip · Stop below painful shoulder ranges.

04

Suitcase carry

Builds grip, balance and side-to-side trunk strength.

  1. 1.Hold one weight beside the body.
  2. 2.Stand tall without leaning.
  3. 3.Walk 15–20 controlled steps.
  4. 4.Change hands and return.

How much · 3 walks each side.

Adapt · Use a lighter household item.

Tip · Imagine balancing a glass on your head.

A typical week

  • Two coached strength sessions at least 48 hours apart.
  • One balance or mobility practice.
  • Two brisk walks or other enjoyable moderate activity.
  • Recovery adjusted around sleep and symptom-heavy days.

Tips that make the difference

  • Record weights so progress is gradual, not guessed.
  • Muscles need adequate protein and recovery.
  • Cool rooms, water and layers can make hot-flush days easier.
  • Ask your doctor about bone-health assessment when appropriate.

Stop and get medical advice if

  • Chest pressure, faintness or unusual breathlessness.
  • New or unexplained bleeding.
  • Sharp joint pain or swelling that changes movement.
  • Severe headache or neurological symptoms.

Sessions start light and build up over the first few weeks.

This page is general information, not medical advice. Speak to your doctor about your situation and share their advice with your trainer.

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