12-WEEK PROGRAMME Menopause Strength

Build strength. Move with confidence.

A supportive 12-week strength programme designed for women in perimenopause, menopause and beyond.

Starts 14 September · Kilkenny

Join the programme

Is this programme for you?

Menopause rarely arrives overnight. For many women, the first changes begin quietly in their early 40s — sometimes long before they realise that perimenopause has started.

This programme is for you whether you want to prepare your body for the years ahead, you’re already right in the middle of perimenopause or menopause, or you’re postmenopausal and still experiencing changes or symptoms.

You don’t need to be fit, experienced with weights or already exercising regularly. We’ll meet you where you are and build from there.

BUILD STRENGTH FOR LIFE

Build muscles and support strong bones for an active, independent life.

LEARN TO LIFT

Build confidence with weights and learn good technique.

TRAIN WITH PURPOSE

Follow a structured programme designed to progress with you.

FEEL SUPPORTED

Train in a small group, with individual guidance along the way.

Why strength matters during menopause?

Menopause is a time when looking after our muscles and bones becomes increasingly important.

From midlife onwards, we naturally lose muscle and bone strength, and hormonal changes around menopause can accelerate these changes.

Regular resistance training can help us maintain and build strength, support bone health and preserve the physical capacity we need for everyday life.

This isn’t about exercising to make your body smaller, but about investing in a body that stays strong, capable and independent for the years ahead.

What’s included in the 12-week programme?
This is more than a series of exercise classes
  • Over 12 weeks, you’ll combine progressive strength training with individual guidance, assessments and practical support to help you build strength safely and confidently.
  • Up to 3 small-group strength sessions each week
  • Progressive resistance training with individual guidance and adaptations when needed.
  • Two individual consultations & postural assessments – One at the beginning and one at the end of the programme to look at your starting point, progress and individual needs.
  • Fitness assessments at the beginning and end – Simple, practical measures to help us track changes in strength, balance and physical capacity.
  • Mid-programme individual check-in – A chance to review how you’re progressing, discuss any challenges and adjust where needed.
  • Breathwork, deep core & pelvic floor session – Practical strategies to support your core, breathing and pelvic floor through midlife and beyond.
  • Menopause nutrition guidance – Straightforward, evidence-informed general guidance to support your health alongside training.
  • Educational menopause session by an experienced medical professional – An opportunity to learn more about the changes happening during menopause and ask questions.
  • Outdoor walking session. Because strength training is an important part of the picture – but it isn’t the whole picture.
Wherever you’re starting from, we’ll build from there – one step, one session and one stronger week at a time.

How the 12 weeks build up

We start by finding your starting point, then gradually build from there.

── 02 ──

Weeks 2-11 · BUILD

── 03 ──

Week 12 · REVIEW

── 01 ──

Week 1 · START

Start with you

1:1 Consultation & assessment

Deep core & pelvic floor session

Starting fitness tests

Build progressively

2 or 3 strength sessions/week

Progressive, individually adapted training

Mid-programme check-in + supporting sessions

See how far you’ve come

Final fitness assessment

Individual consultation & postural assessment

Review your progress and plan what comes next

Ready to start?

Choose the training option that fits your week.

Both options give you the full 12-week programme, including your individual consultations and assessments, supporting sessions and progressive strength training.

Programme classes:

Monday 7:00 AM – Meno Strength
Wednesday 6:00 PM  Meno Core
Friday 7:00 AM – Meno Strength

If you can’t make a session – no worries! You can join other strength or Pilates classes during that week.

3 sessions per week

⭐ RECOMMENDED

Give yourself more opportunities to build strength and progress.

Training three times a week gives us more opportunity to build gradually across the 12 weeks — developing strength, confidence and capacity through consistent practice.

• 3 small-group strength sessions each week
• all programme consultations, assessments & supporting sessions

€490

→ GET THIS PROGRAMME

2 sessions per week

Build strength with consistency.

A strong option if you want to train twice a week while following the full 12-week programme.

• 2 small-group strength sessions each week
• all programme consultations, assessments & supporting sessions

€410 

→ GET THIS PROGRAMME

Why do we recommend 3 sessions?
In our previous Menopause programme, the women who trained three times a week showed the clearest progress. They also became some of our most consistent exercisers — and many have continued training with us ever since.

This programme runs only three times per year. The next programme begins 14 September 2026.

What our former participants say about this programme

⭐⭐⭐⭐⭐ I’ve being doing the Menopause Strength & Core programme with Gina for the past 5 weeks amd it’s brilliant. Gina is a wonderful trainer, very knowledgeable about the body and a skilled instructor. The amount of effort and detail Gina has put into the programme is immense. She gives 110% to all her clients and she makes the class so enjoyable even though you are working hard. I have many joint issues and Gina is very careful about modifying any exercise to suit individual issues. I would recommend Gina as a personal trainer to anyone but in particular I would recommend her Menopause Programme.
MauraMenopause Strength Programme participant
⭐⭐⭐⭐⭐ I have been attending classes with Gina for three years now and I have always enjoyed Gina’s Pilates classes. But I knew about the importance of strength training at my age so when I heard about Gina’s workshop I signed up. The workshop was very informative and I signed up for the‘Menopause and strength’ Programme at IRIE Studio. The biggest difference I’m feeling so far is in my sleep. I haven’t slept more soundly in years. I’m not waking up in the middle of the night. I had never done any weight lifting prior to this and I’ve learned loads of basic body movements and how to protect myself while lifting weights. No class is ever the same with Gina, she is constantly adding ‘cute’ little extras to keep us interested and on our toes. I can feel that my balance and core strength are improving by the week. I’d highly recommend this class to anyone in my age bracket. Gina’s studio is a safe warm and inviting space and I genuinely can highly recommend this programme.
SiobhánMenopause Programme member
⭐⭐⭐⭐⭐ Gina is an exceptionally professional trainer. She creates excellent, personalised exercise programmes tailored to each individual's needs. She focuses not only on exercise but also overall health and wellbeing. I highly recommend her!
LilianMenopause Strength Programme participant

Ready to start building your strength?

You don’t need to wait until you feel fitter, stronger or more confident.
We’ll start where you are and build from there together.
JOIN THE 12-WEEK PROGRAMME

Not quite ready to commit to 12 weeks?


Our Menopause & Strength Workshop is a great place to start. This is a relaxed and informative session for women who want to better understand how to train during menopause. We cover:
- why muscle becomes so important
- how to train safely and effectively
- pelvic floor and core considerations
If you decide to join the 12-week programme afterwards, your workshop fee will be deducted from the programme price.
START WITH THE WORKSHOP