Menopause Personal Trainers: London

The last few years have seen an increased media focus on the menopause and menopausal symptoms. Unfortunately though, this has also made some personal training companies exploit an advertising opportunity without the knowledge or service to back it up.

At Fitness Lab, we strive to do things differently. When we say we can provide outstanding personal training for people who are going through peri menopause, menopause, or post menopause stages, it means we have considered every practical and scientific factor and built a personal training service around them.

You'll almost certainly see and feel differences in the way your body and brain works during the stages of the menopause. From a dedicated fitness programme and nutritional support right through to private training facilities, we've got everything you need to reduce menopause symptoms and feel your best.


Training safely in private workout pods

There aren't many people who like the idea of working out in crowded gyms - and that certainly isn't going to change if you're going through the menopause.

At Fitness Lab, you'll be training one-to-one with your personal trainer in a dedicated 'pod' - an area that's exclusively yours when you're here.

Within your pod, there's everything you and your personal trainer will need - from cardio machines and weights through to mats, rollers, and even your own towels.

This means unrivalled privacy, no feeling of being watched as you exercise, and no wiping down machines or wasting time queuing for equipment.

We understand the menopause

At whatever age it begins, menopausal clients are going through changes that are completely unique - not occurring at any other time of life. To get the most out of personal training, it's extremely important that you work with a personal trainer who understands these changes.

There's no generic fitness class approach here. When you come to our boutique studios, we'll create a personalised programme that makes a real difference.

For some people, that means resistance training, body weight exercises, and mobility focused activities. For others, it can mean a focus on high intensity interval training or exploring the benefits of strength training.

Our consultation process is second-to-none - we'll get to know you and start building an evolving personal training programme that helps you feel your absolute best.

Adaptability that keeps up with you

There's no getting around it - some of the changes you'll potentially experience during the menopause can take a toll on on your physical and mental well-being.

On a longer-term physiological level, this means differences in lean muscle mass, bone density, some weight gain and changing risk factors around illnesses - but on a here-and-now level, it can mean sleepless nights, changing moods, hot flushes, and even problems with memory and concentration.

We understand - and when you train with Fitness Lab, we work fluidly around the way you feel during every session.

Your personal trainer will always be able to adapt your training around the way you feel, even on a moment-to-moment basis. You'll always feel like you've worked out - but you'll never feel like you're not understood or not perfectly catered for.

Balancing strength training and cardio fitness

Often, people are under the impression that simply upping their activity level is the best way to exericse and fight the symptoms of the menopause. While there's no denying that more activity is good - the right kind of activity can be significantly more beneficial.

Typically, this will involve some strength training alongside some effective cardio. Strength training isn't just about picking up heavy weights - it's about activating and toning muscles that are often neglected in our everyday lives.

Strength training will see your muscle mass grow a little. Don't panic though - we won't be turning you into a bodybuilder (unless that's your goal!) - instead, we'll be helping with increase this lean muscle mass to firm and tone your goal areas.

As if firming and toning didn't already sound positive enough - adding a little more muscle also helps you burn more calories, even when you're not exercising. This can lead to impressive improvements in body fat and all the benefits that offers.

What does an initial consultation involve?

Firstly and most importantly, a consultation with Fitness Lab is completely free and there's never any obligation to commit to personal training.

If you'd like to visit us and talk with us about what we can offer, we'll find a time that works for you. We're open before and after typical office hours - and we can arrange weekend appointments too.

We have a mixed and diverse team here at Fitness Lab - but we completely understand if you'd prefer to chat with one of our female personal trainers. Just let us know.

The consultation itself is a detailed discussion about your fitness history, current situation, possible goals (no matter how far off they might feel!) and a chat about how we could get you there.

Book a no-obligation free consultation


A Word From Our Clients

Based on 155 reviews
Gordon Holmes
Gordon Holmes
I have been a happy client of Fitness Lab (Jack in particular) for over 3 years now. All the trainers are professional and thorough, and also friendly and supportive. They've helped me become stronger and more flexible, and progress continues..I strongly recommend them!
Radomira is a great coach. Highly motivating, fun, excellent listener, sessions with her are never boring. She know how to push people out of the comfort zone without forcing them. Rare quality for a coach. The studio itself is optimally located at the heat of Soho and is very well equipped. The concept of a coach-only gym is not common and probably the best option for anyone who take their fitness seriously.
Amy Horton
Amy Horton
I have been with Fitness Lab for 2 years it has been a gradual transition to strength and fitness working with my excellent trainer Ash. It isn’t a quick fix to weight loss but a longer term investment in being a stronger me. With the individual focus I just don’t have to think about having to motivate myself, or worry about whether I am using the weights correctly, Ash takes care of that and gradually pushes me to push myself.
Zulala Abdulazizova
Zulala Abdulazizova
I chose Fitness Lab because the idea of a gym with a more intimate atmosphere, free from overwhelming crowds was very appealing to me. Originally, I planned to join for just a couple of months to get ready for summer, but here I am in November, still committed! The primary reason for that is my PT Radomira, who creates a customised program that suits my individual goals, always motivates me without pushing too hard and makes each session enjoyable and uplifting. I can actually see the progress and am very happy that I ended up choosing this gym.
Emin Hasanov
Emin Hasanov
Fitness Lab is awesome for getting in shape – it's all about personal attention here. Love the private workouts compared to a packed gym. Big shoutout to my PT Radomira for providing personalized and effective workouts, pushing me hard while keeping it safe, injury-free and enjoyable.
Alec Drysdale
Alec Drysdale
I would absolutely recommend Fitness Lab to anyone who is looking get the best PT experience in London. It really helps to be working out in a private space rather than in a public gym and the facilities and equipment are all first-rate and well-maintained. I have to give a huge thank you to my PT, Ash, who has turbo-charged my training. He has put the time, effort and his knowledge into tailoring my workouts to achieve my goals. I don't feel like I'm aimlessly working out or unsure of whether I'm doing the right thing or not anymore and the results have been fantastic. I'm improving in areas that I have always struggled with and it just makes me even more motivated. Ash always brings the right vibe so that I look forward to each session rather than it feeling like a chore. He keeps the workouts varied to make things interesting and if there is ever something I can't do because of injury then he is able to adapt when necessary. The whole experience at Fitness Lab has been fantastic.
Saul Fearnley
Saul Fearnley
I’ve been training here for over three years with Ash and it’s been a fantastic experience. I’m in the best shape I’ve ever been and feel fitter and healthier as a result. The whole team are so welcoming and I’d recommend anyone who wants to improve their fitness in a really friendly environment give them a go.
Darrel Olivier
Darrel Olivier
My happy place. Facilities and equipment are absolutely first class and my personalised training program has led me to be in the best shape of my life. Brett has been my there for me every step of the way - his knowledge, passion and communication is second to none and this has kept me motivated and inspired throughout my training journey - thank you 🙏
Ryan Hugh Mackey
Ryan Hugh Mackey
A great and knowledgable staff, clean and well-appointed equipment, what more does one need?
Blair Collins-Thomas
Blair Collins-Thomas
The private personal training here helped me gain control of complicated back issues and get back to playing rugby for the first time in years! My PT was so focused on specifics for my situation and the results speak for themselves. They are so well located for a lunchtime session from work. In my opinion the best personal training studio in Soho!

Frequently Asked Questions

Our experience tells us that some strength training can be enormously beneficial for people who want to manage symptoms of the menopause. Don't worry though, that doesn't mean we expect you to be an Olympic power lifter!

Instead, we'd typically start with some low intensity strength exercises - focusing movement and technique, rather than heavy weights.

In time, you and your personal trainer might discuss adding weight to your programme - not least because building lean muscle mass is one of the very best ways to deal with unwanted body fat.

If you'd like to read more about this subject, check out our blog: Strength Training During the Menopause.

We're not professional nutritionalists - but we do have a very good understanding of how different foods and eating habits can impact your health. In fact, we've put together a detailed blog about Diet and the Menopause.

Typically, we'd chat with our clients about the kinds of foods that would help with their goals - and if you decide to use our online training app, you'll be able to link food, calorie, and macronutrient diary apps like MyFitnessPal for your personal trainer to see and advise around.

We also have a partner meal prep delivery service that you may wish to use. They have registered nutritionalists onboard who we can work with to help you work towards your goals. The best bit is, all their meals are healthy, freshly prepared, and delivered to your door ready to eat!

Yes, as part of a well-thought-through PT programme, cardio exercise can help to avoid or deal with any weight gain you might be worried about. This is especially true of HIIT (high-intensity interval training) - which promotes quick weight loss and toned muscles.

In fact, cardio exercise has a range of benefits beyond just helping to manage your weight and body fat levels - including lowering the risk of heart disease and helping to even out some of the 'mood swings' you might experience as a part of depression and stress.

We've explored the benefits of cardio training for menopausal clients in our dedicated blog post: Cardio Training During the Menopause.

Exercise is one of the very best ways to encourage your body to produce 'feel good hormones' called endorphins. The best bit is, these hormones tend to stick around for much longer than your PT session - so lots of people find that exercise really helps with their general feeling of well-being throughout day-to-day life.

Of course, exercise isn't a cure-all when it comes to mental well-being and mental health - some people find talking therapies like cognitive behavioural therapy (CBT) and other similar approaches to help deal with the stresses and strains that the menopause can bring.

Virtually all medical professionals will agree that exercise can help to change the way you feel - but if you feel like you need additional help, it's always a good idea to chat with your GP about what else can be done to support your mental well-being.

According to numerous academic studies, exercise actually complements the effectiveness of hormone replacement therapy (HRT) and visa-versa.

One Australian study found that muscle performance, muscle mass, and muscle composition were improved by HRT - and concluded that the benefits of HRT combined with physical training may exceed the benefits of HRT alone.

In another study, HRT was shown to result in reductions in leg fat mass and body fat percentage - with no adverse effects on peoples' ability to effectively exercise.

Of course, it's always important to talk to your GP about exercise and any medication you're taking. If you do, we're more than happy to share information about your workout plan.

Yes, a training programme for someone who is either approaching, going through, or moving beyond the menopause would typically involve exercises designed to strengthen the pelvic floor muscles. These exercises are sometimes called 'Kegels'.

Changes to your hormone levels and muscles approaching and during menopause can impact the effectiveness of muscle tissue - sometimes leading to urogynaecological problems and other symptoms that can effect your overall quality of life.

Of course, pelvic floor exercises are just one part of keeping your pelvic floor muscles healthy - so it's always a good idea to see your doctor if you're experiencing any discomfort - but most health professionals will agree that the right kind of exercise can help.

Thinking about training before, during, or after the menopause? Talk to the Fitness Lab team taking the next step!

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