Personal training for menopause in Hong Kong
One-to-one strength training at our Central studio for women in perimenopause and after menopause. We build muscle and bone strength around your symptoms, your joints and your diary, and follow any advice from your doctor.
Book a Free Consultation- 320+ Google reviews
- Voted top personal trainer by Expat Living readers, 2020 to 2026
- Two female coaches at our Central studio
Who this is for
- Women in perimenopause noticing changes in weight, shape, sleep or energy.
- Women after menopause who want to keep their bones and muscles strong, including those with a low bone density result.
- Women in their 50s and 60s lifting weights for the first time.
- Women with knee, hip or back pain who want a coach to work around it.
What changes at menopause
Bone loss speeds up around your final period, and muscle declines with age. Strength training works on both.
Bone density falls fastest from 1 year before the final period to 2 years after it. In a study of 862 women, spine bone density fell by 10.6% over 10 years, and 7.38% was lost in those 3 years. Loss was faster in women of Chinese and Japanese ancestry.1
What we do: Squats, deadlifts and carries that load the hips and spine.
Adults lose approximately 3 to 8% of their muscle mass per decade after the age of 30, and the loss is faster after 60.2
What we do: Presses, rows and pull-downs for the upper body as well as the legs and hips, so every major muscle group is trained each week.
The LIFTMOR trial included 101 women past menopause with low bone density. Supervised heavy lifting and impact work, in two 30-minute sessions a week, raised spine bone density by 2.9% over 8 months. The group doing light exercise at home lost 1.2%.3
What we do: Every lift is supervised one-to-one, and your coach moves you on to heavy sets once your technique is consistent.
A trial included 58 women past menopause who had frequent hot flushes. Strength training three times a week for 15 weeks cut the number of moderate to severe hot flushes a day by 43.6%. In the group that kept their usual activity, they fell by 2.0%.4
What we do: As in the trial, your coach sets each weight for you and raises it as you get stronger. Your coach also sets a daily step target for the days between sessions.
How we coach you through menopause
Sessions that change with your symptoms
On days when poor sleep or symptoms leave you drained, your coach changes the exercises or lowers the weights, and you still train.
Your doctor's advice followed
Tell us what your doctor or physio has advised, and bring your latest bone density result if you have one. The programme follows it.
Food that fits Hong Kong life
Your coach sets your daily protein target. For most clients it is about 1 g per pound of body weight (about 2.2 g per kg). The plan works with restaurant meals, work dinners and travel, and you do not have to cut out food groups.
Progress you can see
Skinfold calipers every 4 to 6 weeks track fat and lean mass separately. Your coach logs every set in the ATP app, so your strength gains are on record. Every quarter you and your coach go through the numbers and set the next 12 weeks.
How it starts
Free consultation
A sit-down chat at the studio with a senior coach. No payment and no obligation.
Your plan
Your coach writes your programme from what you talked through at the consultation.
Starting measurements
Your coach measures you with skinfold calipers and records your starting weight on each lift.
First sessions
Your coach teaches each lift with light weights before adding load.
Results from women at ATP
Each figure is from the client's published story on our website.
Nora F., 60, Hong Kong
This is her spine bone density score, where a higher score means denser bone. At 59 she had back pain, and her doctor found the density below standard and advised weight training. The score went up at her health check the year after she joined ATP.
Read Nora's storyReginah, 48, Singapore
These were her first ever pull-ups. She also lost 7 kg and 15% body fat. Over the year before she joined, her weight had crept up. Her coach adjusted her exercises for her knee problems.
Read Reginah's storyShirley, Singapore
She started from scratch with gym movements she had not done before. In her 2023 story she ran 10 km in around an hour and played four to five hours of golf without tiring.
Read Shirley's storySwipe for more
Talk to a senior coach
Ask anything about training through menopause at a free consultation in Central, or send us a message on WhatsApp.
Book a Free Consultation Message Us on WhatsAppIn their words
“I can stand taller and I can move better when I travel.”
“I never enjoyed exercise before, now at 59 years old I am more confident, healthier and love exercising.”
“I was going through perimenopause which has caused tremendous weight gain. … At ATP, my training is customised based on my body analysis, my physical challenges and my goals.”
Swipe for more
Who coaches you
Every coach is trained in the ATP Method and recertifies every year. Each coach also specialises in at least one area, such as menopause, postnatal recovery or injury rehabilitation. ATP's senior leadership reviews every coach's client results each quarter.
Questions
Can personal training help with menopause symptoms?
For some women, yes. Strength training builds muscle and bone, and in one trial of women past menopause it also cut the number of moderate to severe hot flushes. In her 2023 story, our client Nora said she slept better once she was exercising regularly. Your coach does not diagnose or treat symptoms, so keep your doctor involved for those.
What is the best exercise for menopause weight gain?
Strength training, with enough protein and a small calorie deficit. The deficit takes fat off and the strength training keeps your muscle while it happens. We measure both with skinfold calipers, so you can see which one is changing.
Can strength training improve bone density after menopause?
It can. In the LIFTMOR trial, women past menopause with low bone density raised their spine bone density by 2.9% with supervised heavy lifting and impact work twice a week. How much yours changes depends on your starting point, your medication and how regularly you train, so nobody can promise a figure. Your doctor's bone density test is the measure we go by.
How often should I train during menopause?
Two to three strength sessions a week, plus daily walking. You choose the number of sessions with your coach at the consultation, to fit your diary.
Can I train if I am on HRT?
Yes. HRT does not stop you strength training. Tell your coach at the consultation.
Can I train with osteoporosis or joint pain?
In most cases, yes, with your doctor's agreement. Your coach starts with movements and loads you can do without pain and builds up from there. In the LIFTMOR trial, women with low bone density lifted heavy weights under close supervision, and one minor adverse event was reported, a lower back spasm.
How long until I see results?
Most people lift more within a few weeks as they learn the movements. Bone density changes more slowly, over many months.
Can I train with a female coach?
Yes. We have two female coaches at our Central studio. Ask for a female coach when you book and we will match you if your times fit.
What does it cost?
Prices depend on how many sessions a week you choose. ATP sells sessions in packages only. Your coach goes through the prices with you at the free consultation in Central.
What happens at the free consultation?
A sit-down chat at our Central studio with a senior coach about your symptoms, any medication or HRT, your joints and your schedule. No payment and no obligation. You can also book on WhatsApp: +852 5139 0416.
Book a free consultation
Three details. A coach will contact you to arrange a time.
- Meet a senior coach at our Hong Kong studio.
- Talk through your goals, any injuries and your schedule.
- No payment and no obligation to sign up.
Your details stay with ATP. Or message us on WhatsApp: +852 5139 0416