Absolutely not and we actively encourage you not to. At My Menopause Gym, we don't weigh.

The scales cannot tell you how much muscle you've built, how your body composition has shifted, or how much stronger you've become. Instead, we track what actually matters: body fat percentage, strength gains, energy levels, sleep quality, and how you feel in your own skin. You'll see and feel real, meaningful progress, just not through a number on the scales.

Yes absolutely yes. Building muscle during perimenopause and menopause is not only possible, it's one of the most important things you can do for your long-term health. Through progressive resistance training, gradually increasing the challenge placed on your muscles over time, your body adapts by building lean muscle tissue. This raises your metabolism, supports your bones, improves your body composition, and directly reduces common menopause symptoms like fatigue and joint discomfort. Every woman on our programme gets stronger. That's not a promise we make lightly.

We recommend training 3–4 times per week for the best results, though we build your plan around your life, not the other way around. As for results, most women notice improved energy, better sleep, and a lift in mood within the first 2–3 weeks. Visible changes in strength and body composition typically begin to show clearly by weeks 4–6. By the end of the 8-week programme, the difference, in how you feel, move, and carry yourself, is significant. Progress isn't always linear, but with consistency it is always coming.

No. Cutting calories is counterproductive during perimenopause and menopause, and we don't recommend it. Chronically restricting food when your hormones are already in flux can increase cortisol, break down muscle tissue, and make symptoms worse. Instead, our approach is built around eating enough of the right foods, particularly protein, to support muscle growth, stabilise blood sugar, and fuel your training. Think of it as nourishing your body to perform, not punishing it to shrink.

Zone 2 is a moderate-intensity cardio effort where you're working hard enough to raise your heart rate and breathing, but can still hold a conversation. It sits at roughly 60–70% of your maximum heart rate. For women in perimenopause and menopause, Zone 2 training is particularly powerful - it improves your body's ability to burn fat as fuel, supports cardiovascular health, reduces cortisol, and builds aerobic capacity without the stress response that high-intensity exercise can trigger when hormones are fluctuating. We weave it into your programme alongside strength work for a complete, hormone-supportive approach.