Personal training for menopause in Singapore
One-to-one strength training for women in perimenopause and after menopause. We train to keep the muscle and bone that fall fastest in the years either side of your final period. Sessions are planned around your joints, your sleep and your diary.
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- Studio at 105 Cecil Street, Tanjong Pagar
What changes around menopause
Fat, muscle and bone each change during the menopause transition. Your programme covers all three.
In the long-running SWAN study, the rate of fat gain doubled at the start of the menopause transition and lean mass began to fall. Both changes continued until two years after the final period.1
What we do: Strength training and a daily protein target for muscle, and a calorie target if you want to lose fat.
Bone loss is fastest from one year before the final period to two years after it. In 862 women from the same study, spine bone density fell by 7.38% in that window and by 10.6% over ten years. Loss was faster in women of Chinese and Japanese ancestry.2
What we do: Lifts that load the hips and spine, with the weight raised over time.
STOP-EM was a small 2026 trial of 40 women aged 45 to 60, in perimenopause or the first years after menopause. Nine months of supervised heavy strength and impact training, twice a week, increased lean mass, leg power and spine bone density compared with a waitlist group. Strength on four main lifts rose by 12.6% to 30.5%.3
What we do: Two or three one-to-one sessions a week, built around heavy compound lifts.
What your programme covers
Your strength programme is written for where you are in the transition, and your coach plans your food, sleep and recovery around it.
Strength training
Your programme is built on squats, deadlifts, presses, rows and carries. Bone responds to heavy loading4, so the aim is to lift a little heavier over time.
Protein
Your coach sets your daily protein target and shows you how to reach it with food you already eat, including meals out. For most clients it is about 1 g per pound of body weight, which is about 2.2 g per kg. In a review of 49 trials of protein and strength training, gains in lean mass levelled off at about 1.6 g per kg a day, and the authors suggest about 2.2 g per kg for people who want the most gain5.
Sleep and recovery
Before each session your coach asks how you slept and how you feel. After a bad night you still train, with fewer hard sets or lighter weights. Rest days and daily steps are planned too.
Who this is for
- Women in perimenopause whose shape is changing while their weight barely moves.
- Women after menopause who want to keep their strength and bone density. If you are over 50, see personal training over 50.
- Women who have done classes or cardio for years and never lifted weights with a coach.
How we measure
Your weight alone can hide muscle loss and fat gain. These four checks show what is changing.
Skinfold calipers every week
Fat and lean mass are tracked separately, so you can see muscle kept or gained when the scale does not move.
Every working set logged
Exercise, weight and reps are recorded in the ATP app, so your strength gains are on record.
Blood tests if you want them
Through our partner Protocol Health you can add a blood test at the start and repeat it later. It is available as an extra, and ATP sponsors some testing. You can take the results to your doctor.
A monthly review
You and your coach go through the numbers every month and set the next targets.
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 asks about your health, joints and sleep, then writes your programme within any limits from your doctor or physio.
Starting measurements
Skinfold calipers and your starting load on each lift, so every later check has a baseline.
Your first sessions
Your coach teaches each lift with light weights, then raises the load in small steps while your technique holds.
Results from women at ATP
Each number is from the client’s published story on our site.
Nora F., 60, Hong Kong
Her spine bone density reading was falling and her doctor advised weight training. At her next health check it had gone up.
Read Nora’s storyShirley, Singapore
She lost 13 kg, and her trouser waist went from size 30 to size 24. She now runs 10 km in around an hour. She trained with one of our female coaches.
Read Shirley’s storyReginah, 48, Singapore
She lost 7 kg and 15% body fat and did her first ever pull-ups. Her coach adjusted her exercises for her knee problems.
Read Reginah’s storySwipe for more
In their words
“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.”
“I am feeling healthier and more energetic, with less muscle pain. I have healthier eating habits, so my body feels tighter and more defined which makes me look slimmer. My new figure gives me confidence. Now that I am exercising regularly I can also sleep better.”
“I strongly recommend people at my age should do weight training.”
Swipe for more
Who coaches you
Every coach is trained in the ATP Method, recertifies every year and specialises in at least one area, such as menopause, injury rehabilitation or longevity. Senior leadership reviews each coach’s client results every month.
Questions
How can personal training help with menopause symptoms?
Your sessions are strength training for muscle and bone, with a protein target set by your coach and a calorie target if you want to lose fat. Calipers track your fat and lean mass, and your doctor checks your bone density. Hot flushes, mood changes and other symptoms are for your doctor; your coach works around them and follows what your doctor has advised.
What is the best exercise for menopause weight gain?
Strength training, with enough protein, and a modest calorie deficit if you want to lose fat. Fat gain speeds up during the transition while lean mass falls, so the aim is to lose fat and keep muscle. Walking and other cardio add to your daily activity and are worth keeping alongside your strength sessions.
Can strength training improve bone density after menopause?
Trials show it can. The LIFTMOR trial included 101 women after menopause with low bone density. For eight months, they did either supervised heavy strength and impact training twice a week or light exercise at home. Spine bone density rose by 2.9% in the heavy training group and fell by 1.2% in the home group. Results vary between people, and decisions about bone medication stay with your doctor.
Is lifting heavy weights safe during menopause?
For most healthy women, with coaching, yes. The LIFTMOR trial screened women with low bone density for other conditions and medicines that affect bone and movement. Those taking part lifted above 85% of their one-repetition maximum under close supervision. There was one minor adverse event, a lower back spasm. Tell us about any injury or limits from your doctor at the consultation.
What if I have joint pain or low bone density?
Your coach works around both. If a knee, hip, shoulder or your lower back hurts, your coach changes the range, stance or exercise, then builds back up gradually. If your bone density is low, bring your latest result, and your coach follows any limits your doctor or physio has set. ATP also works with Edge Healthcare physiotherapists.
How often should menopausal women train?
Two to three one-to-one sessions a week suits most clients. The STOP-EM and LIFTMOR trials both used two supervised sessions a week. A third session helps if fat loss is a goal. Your coach sets how hard each session is around your sleep, stress and recovery.
Will I see results in 12 weeks?
Strength usually goes up first, and you can see it in your logged sets. Changes in fat and lean mass show on the calipers at your 4 to 6 week checks. How much changes depends on your starting point, food, sleep and how often you train, so we do not promise a set result.
Can I train at ATP if I am on HRT (hormone replacement therapy)?
Yes. Tell your coach what you take and when it changes. Your programme starts the same way, from your current strength and joints. Decisions about HRT stay with you and your doctor.
How is ATP different from a regular personal trainer for menopause?
Every session is one-to-one with the same coach. Your coach measures progress with skinfold calipers and logged lifts, reviews it with you every month, and follows any limits from your doctor or physio. You can also add a blood test through our partner Protocol Health as an extra.
Can I choose a female coach?
Yes. We have three female coaches in Singapore. Tell us when we call to arrange your consultation, or send us a WhatsApp message on +65 8960 3631. We will match you with a female coach if your times fit.
How much does a menopause personal trainer cost in Singapore?
ATP sells one-to-one sessions in packages. The price depends on how many sessions a week you choose. Your coach goes through the options and prices with you at the free consultation, and there is no obligation to sign up.
Where is ATP located?
105 Cecil Street, #01-01, The Octagon, Singapore 069534. About 3 minutes’ walk from Shenton Way MRT and about 5 minutes from Raffles Place and Tanjong Pagar MRT. The studio has showers and towels.
Book a free consultation
Three details. A coach will contact you to arrange a time.
- Meet a senior coach at our Singapore 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: +65 8960 3631