by Gem Johnson, Menopause PT at Champneys

It’s built on the principle that fitness should enhance your life, boost your energy and make you feel strong as you age.

Through this programme, you will:

• Build lean, toned muscle and functional strength.
• Support hormonal balance naturally.
• Establish sustainable, long-lasting habits and confidence.
• Improve stability, posture and overall vitality.
• Be part of a small, supportive community of like-minded women.

Why This Approach Works

Women in midlife face unique physiological changes: loss of muscle mass, increased fat storage around the midsection, elevated cortisol and higher systemic inflammation. Traditional approaches like extreme dieting or high-intensity workouts (HIIT) may offer quick results, but often leave you exhausted, frustrated, and stuck in a cycle of burnout.

My training philosophy is built on science-backed, sustainable methods:

• Hypertrophy-focused strength training (8–12 reps per set) to build lean muscle, boost metabolism, and reshape your body.
• Long Slow Duration (LSD) cardio to improve heart health and fat metabolism while protecting muscle. Steady-state walks, hikes, or gentle cycles keep you in a fat-burning zone without spiking cortisol, enhance mitochondrial function for better recovery, and support hormone balance and mood all key factors for body recomposition.
• Smart recovery and stress management to maintain energy and prevent burnout.

I don’t restrict food groups, promote under-eating or overtraining. Instead, together we will prioritise long-term consistency and intelligent progression, helping to create habits that last a lifetime.

Science-Backed Principles

Dr. Rhonda Patrick: Inflammation & Longevity

Chronic inflammation is a root cause of aging and disease.
Overtraining, especially with HIIT, amplifies cortisol and inflammatory responses.
‘The Midlife+ Muscle Reset’ uses moderate volume resistance training to reduce systemic inflammation, improve insulin sensitivity and support long-term metabolic health.

Dr. Stacy Sims: Training for Women in Menopause

Women lose up to 8% of muscle per decade post-40.
Menopausal women need heavy resistance training, adequate protein and intelligent programming.
The Midlife+ Muscle Reset follows these recommendations with progressive overload, functional compound lifts and consistent fueling.

Take a look at our previous group results from our programme in February 2025 which we ran over 16-weeks (a little extra time as there were a few vacations in between).

Total Fat Lost: 12.4kg
Total Muscle Gained: 2.6kg
Total Body Fat % Drop: 14.9%

Client Case Studies & Testimonials

In February, we kicked off a 16-week ‘The Midlife+ Muscle Reset’ strength training program with four incredible women navigating peri/post-menopause. The goal? To build muscle, lose body fat and reclaim confidence through sustainable, science-backed training, no crash diets or punishing workouts. 

Over the course of 16-weeks, these women committed to lifting twice per week (supported by personalised programming via the EverFit app), following the guidance for longer duration ‘steady state’ cardio sessions after strength training, performance tracking via InBody Composition Analysis and a strong, supportive community spirit through our WhatsApp group. The results speak for themselves: improved body composition, increased strength and a renewed sense of ownership over their bodies and well-being.

I am so proud of them and it was a privilege to watch them develop over the 16-weeks and be part of their journey.

Joanne F – Stronger, Leaner, More Empowered

• Starting Weight: 74.9kg → Ending Weight: 69.9kg
• Body Fat %: 38.4% → 34.4%
• Muscle Mass: 25.5kg → 25.2kg

Jo joined Midlife+ Muscle Reset wanting to lose fat, feel stronger and gain confidence with weights. Over the 16-weeks, she dropped 4.7kg in total weight and 4.7kg of body fat, while maintaining her muscle mass, a significant feat during fat loss in menopause.

“Amazing results, a huge win in regards to body recomposition”

Her strength training consistency, combined with better nutrition and daily “exercise snacks,” helped shift her physique, posture, and mood. She now moves with greater confidence and leaves the program with tools to continue her transformation.

Dawn F – Leaner, Fitter, More Muscle Than Ever

• Starting Weight: 75.5kg → Ending Weight: 73.3kg
• Body Fat %: 34.4% → 29.7%
• Muscle Mass: 27.5kg → 28.7kg

Dawn not only lost 4.2kg of fat but also gained 1.2kg of muscle, achieving the ideal body recomposition goal for menopausal women: less fat, more muscle. She surpassed her own expectations by smashing through her strength training goals while remaining committed to the nutrition guidance and training plan.

"An incredibly powerful and determined woman with impressive results"

Her body fat percentage dropped by 4.7%, improving her metabolic health, muscle tone and overall body shape, proving that midlife is the perfect time to gain muscle.

Elaine J – Quiet Strength, Big Change

• Starting Weight: 69.2kg → Ending Weight: 66.9kg
• Body Fat %: 34.3% → 31.1%
• Muscle Mass: 24.9kg → 25.1kg

Elaine came into the programme seeking structure, strength and change and she achieved it with consistency and quiet dedication. Despite modest changes on the scale, the real transformation came in her increased confidence, improved posture and a 3.2% drop in body fat.

“Fantastic results, dropping overall fat and a huge win for body confidence.”

Elaine’s improved strength, stamina and visible changes in body shape demonstrate how a consistent, progressive strength plan can reshape the body and mind especially in menopause.

Lynda B – Resilience

• Starting Weight: 80kg → Ending Weight: 79.4kg
• Body Fat %: 41.8% → 38.8%
• Muscle Mass: 25.7kg → 26.9kg

Lynda showed remarkable resilience and strength throughout her 16-weeks. Her weight shifted slightly, but her body fat dropped by 2.6% and her muscle increased by 1.2kg – a powerful result at any age.
Her story is a perfect example that age is not a barrier to strength. She walked away from ‘The Midlife+ Muscle Reset’ with more confidence, a better understanding of good form and a foundation of strength she can carry forward into later life.

The Midlife+ Muscle Reset is more than a program, it’s a movement. For women who want to feel strong, confident and supported in their body as it changes, ages and evolves.
We train for:

• Confidence, not comparison.
• Longevity, not exhaustion.
• Energy, not burnout.

This is your invitation to break up with the extremes, let me walk with you side by side and help you settle into strength. I will teach you the correct form, create a ‘lift list’ based on your body mechanics and give you tailored advice in relation to your current lifestyle.

You won’t do it alone. ‘The Midlife+ Muscle Reset’ creates a safe, encouraging space where small groups of women train, grow and cheer each other on every step of the way.

Join Today