Unlock Your Strength & Menopause

Unlock Your Strength is a 12-week programme tailored for women navigating perimenopause or post-menopause. Hosted at the SWFC Community Gym, it blends 30-minute strength training sessions with Rebecca (SWFC Community Gym Instructor), with 45-minute supportive workshops with Julie, (SOAR’s Menopause Advocate).

The sessions focus not only on physical strength but also on building knowledge, confidence, and community. The goal is to empower women to feel stronger in every sense - physically, mentally, and emotionally.

The programme goes beyond exercise. It creates a safe, inclusive space where women can learn about their changing bodies, gain practical tools to manage menopause symptoms, and connect with others on a similar journey.

Programme Engagement

12 women signed up and committed to the programme. While occasional absences occurred due to family or work responsibilities, the group remained engaged. Participants regularly informed me if they couldn’t attend, and their commitment was clear throughout the 12 weeks. Women were offered to get weighed on the 1^st, 6^th & last week & also measured their waist and stomach areas.

We also had a guest speaker Dr Lisa Philips from Chapelgreen Practice to talk to the women about Menopause symptoms, HRT, Testosterone and how to approach your GP for support.

Supporting Each Other

To build a sense of community and ongoing motivation, we created a WhatsApp group. This became a hub for:

• Sharing recipes and food inspiration

• Posting pictures of meals they’d tried

• Motivating and encouraging each other

• Staying connected between sessions

  
  

Julie also recorded an exercise video featuring the strength training moves they had learned in the gym, so they could continue practicing at home. For anyone who missed a session, I emailed weekly updates, including links to relevant health information on topics such as sleep, nutrition, managing joint pain, and other menopause-related concerns.

The women who couldn’t attend certain sessions still stayed active in the WhatsApp group or via email, demonstrating that engagement went beyond the physical sessions.

Throughout the programme, many women began to change their eating habits – for some, this included reintroducing breakfast after years of following outdated fad diets. They realised that what they had always believed was the “right” way to lose weight wasn’t actually supporting their health in midlife.

Each week, we explored a different topic to help their understanding and support lasting change:

• Understanding Peri/Post Menopause

  What’s happening in your body and why – recognising common symptoms and learning how to manage them.

• Strength Training Benefits

  Why building strength is essential in midlife – supporting hormones, bone health, metabolism, and mood.

• Weight Gain & Nutrition

  Understanding why weight changes occur during menopause and what to eat to feel energised, balanced, and well.

• Protein Power & Walking for Wellness

  The role of protein in building strength and supporting recovery, alongside the physical and mental benefits of regular walking.

• Cortisol, Sugar & Cravings

  How stress and hormone fluctuations affect cravings, blood sugar, and fat storage – and what you can do to take back control.

• Walking & Moving for Wellness

  Why daily movement matters and how staying active supports your physical and mental wellbeing – including simple, gym-free ways to build movement into everyday life.

• Alcohol, Fizzy Drinks & Hydration

  How what you drink affects your hormones, sleep, mood, and energy levels. Plus, realistic tips on how to stay properly hydrated throughout the day.

• Sleep & Stress

  How menopause affects sleep and stress levels, why good rest is essential for recovery and hormone balance, and practical strategies to calm the nervous system and sleep better.

Reports every week from the women were positive. All the women on the programme lost weight which was amazing - a couple of women lost up to 10 lbs each, as well as inches.

What did the women get out of it?

• A stronger body and a deeper understanding of their health

• Understanding that regular strength training improves and helps weight loss

• Information about Peri Menopause, Post Menopause & symptoms

• Practical knowledge to make informed choices about food, movement, and overall wellbeing

• Connection and support from other women on a similar journey

• A safe, non-judgemental space to talk openly about things that often go unspoken

• The confidence to keep prioritising your health long after the programme ends

If you're interested in getting involved in the next programme starting 2nd September, get in touch with our Julie on julie.moore@soarcommunity.org.uk or 07960 084 251.