Knowledge is power. To help you feel confident and in control, we’ve put together expert resources on training, nutrition, and lifestyle strategies for women navigating any life stage. Explore the guides below to discover what really works:
The changes from your mid-30s into menopause can feel unsettling.
Weight gain. Low energy. Broken sleep. Ever-changing moods.
You want clear answers. You want support that fits your busy life. You want real results to feel great again.
But you don’t have to figure this out alone. We’ve worked with thousands of women through hormonal transitions over 15+ years. We’ve proven that strength training paired with proper nutrition and concierge-style daily support works.
We’re not just your expert coach in the gym, we’re at your side throughout. We take the stress and guesswork off your shoulders, guiding nutrition decisions, steering you through challenges, and adjusting your plan when life gets hectic.
Welcome to feeling stronger, for life. Learn how the U.P. Method works to give you results you never thought possible.
Menopause hit Alison hard. As a TV presenter, weight gain around the middle stripped away her confidence. Refusing to accept decline, she came to U.P., lost weight, built strength, and learned how to eat right. Now 61, she’s glowing with health, showing your best years can lie ahead.
After pregnancy and childbirth, strength training helped Lakeisha feel strong again.
Now she’s 43 and ‘staring down the barrel of perimenopause’ she’s already built a great foundation of muscle and strength to future-proof her body – and face whatever life brings next.
38-year-old Holly didn’t just want to lose weight – she wanted to feel strong and confident in her body. Strength training with U.P has shown what it really means to feel mentally and physically well as she approaches 40.
After years of putting her family first, Heather finally invested in some ‘me time’. Embracing strength training and nutrition at U.P. has helped her thrive. Today she’s leaner, stronger, and more resilient – with bone density comparable to a woman in her 30s, laying the foundations to age well.
When Rani hit menopause three years ago, it was the latest in a string of health challenges – from thyroid cancer to pre-diabetes and gall bladder surgery. Enough was enough. At 54, she joined U.P., lost over 30kg, rebuilt her strength, and proved to herself it’s never too late to take control.
When 56-year-old Jen looked in the mirror, she felt she’d lost all hope. But with U.P., strength training, nutrition, and healthy habits gave her a natural way to manage menopause. Now the difference is striking – clearer skin, lean muscle, and renewed energy to embrace this stage of life.
Lisa had been overweight for so long, she’d given up on ever being healthy – let alone fit, strong, and confident. But with a trainer guiding her every step and building her confidence, she’s gone from ground zero to a new woman at 50.
Jezreel had spent years trying to fix her health after drug-resistant TB and reverse the muscle wasting and weight gain it caused. In just 15 weeks, she lost 6kg, reversed her pre-diabetic blood markers, and fell in love with exercise. Today, she’s her strongest, healthiest, and most resilient self at 40.
44-year-old mum Sarah wanted the same energy and fitness that she had in her 20s. With perimenopause on the horizon, she turned to strength training to future-proof her health. Now she feels strong, fit, and ready to face the next stage with confidence.
Sev was 46, and every day felt a battle with joint pain, stubborn weight gain, brain fog, and low energy. Even HRT, Pilates, and Peloton weren’t working. Training with U.P. changed everything – rebuilding her strength, confidence, and bone health. Today, she’s thriving in midlife – feeling energised, empowered, and fitter than ever.
At U.P. we are not just personal trainers. We’re health consultants, mentors, life advisors, and accountability partners – coaching you every step in the gym, and supporting you beyond it, for life-changing outcomes.
– Aoife, U.P. Trainer and Global Women’s Representative
– Eddie, U.P. Head of Global Gym Floor Personal Training
– Emily, U.P. Regional Manager
– Felix, U.P. Trainer
– Lewis, U.P. Gym Manager
– Joe, U.P. Trainer
– Sergio, U.P. Trainer
– Tom Cocker, U.P. Trainer
The U.P. Method is built differently. It’s a complete system designed specifically for you: strength training that works with your body, nutrition tailored to your goals, lifestyle strategies that actually fit your busy life, and expert support every single day. No guesswork. Just results.
We look deeper than a workout plan – analysing 150+ health and lifestyle data points so your training, nutrition, and strategy are tailored to you and your life stage.
You don’t need a rep counter. You need an expert who knows how to build strength, protect bone density, and improve your health markers with precision training in a private setting.
Most fitness plans start and end in the gym. We go further – giving you real-time support and accountability to handle symptoms, nutrition, travel, and life challenges that arise so you hit your goal.
When we analysed health data from thousands of female clients coming to U.P., a clear picture emerged: by their mid-30s, many were already at risk of serious health decline, and this got worse with age. But the same data shows how quickly and consistently the right approach can reverse it.
By their mid-30s, the women who walk through the door at U.P. already show signs of declining health.
Waist size, body fat, blood pressure and abdominal fat all rise steadily through peri- and post-menopause.
Across thousands of women we train at U.P., the results are consistent – smaller waistlines, lower body fat levels, healthier blood pressure, and reduced long-term disease risk.
From your 30s through to your 60s and beyond, what we do delivers consistent results. In fact, our data shows that the older you are, the greater the health improvements – proof that it’s never too late to take control.
If you see our amazing transformations and think, “This just wouldn’t be possible for me“, you’re not alone. Most people share the same doubts, whether it’s about their age, life stage, or lack of gym experience – but we love to prove them wrong. With us, 97% of clients hit the goals they set – and you can too.
It’s never too late. Many clients begin in their 50s or 60s for the first time and achieve the best health of their lives.
We see this in the progress data from thousands of women we work with of all ages and starting points.
With our methods, women of 65+ see the same (and often higher) amount of weight loss, rate of fat loss, reduction in waist size, improvements in blood pressure, and maintained of lean body mass as women in their 20s and 30s. Proof that you can transform your health and body composition at any age or life stage.
You don’t need to be fit to start.
In fact, the vast majority of women who walk through our doors are not.
On average, the women over 35 we work with fall into the ‘overweight’ BMI bracket, have a waist size of 88cm+, 30% body fat, and have a waist size of over 88cm, putting them in the ‘high risk’ category for metabolic syndrome.
Our methods are tailored to the individual to help improve every single one of these metrics and bring them down into a healthy range. So, whatever starting point, age, or ability, we help you build on that to achieve results you never thought possible.
Most women who come to us have never lifted weights either. It’s actually an advantage, because it means we have a ‘clean slate’ to teach you the art and science of weight training from the ground up so you can get strong, improve your heath, and reshape your body.
We understand how nerve-wracking it can feel to step into a gym for the first time.
But U.P. is worlds apart from the crowded commercial gyms and fitness centres you’re thinking of.
Our facilities are private, by-appointment only, and discreet. The environment is professional and supportive. So when you come for your sessions, it’s just you and your trainer, focused solely on achieving the goals you set.
There is an enduring misconception that weight training makes you bulky. But the reality is very different. Strength training for women is what builds strength, reshapes muscle, gives that ‘toned’ and slim look – as you’ll see from the many of hundreds of results we’ve achieved with real women over the past 15+ years.
Our data backs this up. On average, women from 30 right up to 65+ see their weight drop by 5.6kg (12lbs), waist size shrink by 8cm on average, and BMI go from ‘overweight’ to ‘healthy’ range by focusing on strength training and proper nutrition.
Over 70% of the clients who come to us say they failed with other methods. One of the main reasons was they didn’t get the right support on nutrition and struggled to stick to a diet plan.
One of the key reasons that 97% of client succeed with us at U.P. is that they get this on-going coaching and support around nutrition. Because we know the best diet for you, is the one that fits best into your lifestyle so you can stick to it for the long term
We don’t rely on fads or restrictions. We apply foundational nutrition principles that we help apply to your life, lifestyle, preferences, and schedule. We teach you these principles, and give you the support and accountability you need to build the right habits until it becomes as second-nature as brushing your teeth or combing your hair.
We know how busy life can be – work deadlines, family commitments, social events, and travel. Our clients include some of the world’s busiest professionals, and our methods are designed for people like you: short, efficient training sessions and flexible nutrition strategies that deliver maximum results in minimum time.
We never expect you to come to us with a perfect 12-week run without holidays, birthdays, or challenges. In fact, we see a full calendar as an advantage – because it teaches you how to stay in shape in the real world. With U.P., you’ll learn to adapt, stay consistent, and feel in control no matter what life throws at you.
Hot flashes, weight gain, mood swings, poor sleep. Menopause can feel like your body is betraying you. Many women feel embarrassed or don’t know how to explain what they’re going through. That’s exactly where U.P. steps in: we’ve worked with thousands of women grappling with perimenopause and menopause who don’t know where to start to feel better. Our approach is designed to give you structure, clarity, and control back. Through personalised training, nutrition, and support, you’ll finally understand your body, and how to manage your health and symptoms better to achieve your goals.
Knowledge is power. To help you feel confident and in control, we’ve put together expert resources on training, nutrition, and lifestyle strategies for women navigating any life stage. Explore the guides below to discover what really works:
Understand what’s happening to your body during perimenopause and menopause – and learn practical strategies to take back control.
Discover how strength training, smart nutrition, and expert support can help you stay stronger, healthier, and more resilient at every stage of life.
See the evidence behind strength training: how it boosts bone health, metabolic function, hormonal balance and more, even in midlife and beyond.
For more details and pricing information